The 35 lb Olympic bar is a highly popular choice for weightlifting and strength training, especially for those who are just starting their fitness journey or prefer lighter loads. With its manageable weight and versatile design, the 35 lb Olympic bar allows for a wide range of exercises, from Olympic lifts like the snatch and clean to foundational movements such as squats and deadlifts. Choosing the right barbell is essential for tailoring your workouts to your personal goals, space limitations, and fitness level. When you’re upgrading your current equipment, the 35 lb Olympic bar is an excellent option for those seeking a balanced, efficient, and durable tool for their strength training regimen.
What is a 35 lb Olympic Bar?
The 35 lb Olympic bar is a specialized barbell designed for both beginners and experienced lifters looking for a lighter bar to enhance their training. It typically measures about 6 feet in length and has a shaft diameter of 28mm, making it comfortable for users with smaller hands or those transitioning from lighter equipment. The 35 lb Olympic bar features loadable sleeves that are generally 12 to 14 inches long, allowing for ample space to add weight plates for a variety of exercises.
Designed for durability and precision, the bar’s construction is often made from high-quality steel, ensuring that it can handle a range of exercises while maintaining its shape and strength. The 35 lb Olympic bar is built to rotate smoothly on its sleeves, offering less friction and making Olympic lifts, such as the clean and jerk or snatch, more fluid and controlled. Whether you are performing dynamic lifts or traditional strength exercises, the 35 lb olympic barbell is an excellent choice for a wide range of training goals.
Benefits of the 35 lb Olympic Bar
The 35 lb Olympic bar offers a variety of benefits, making it an excellent choice for a wide range of lifters and training environments. Below, we explore several key advantages of using this barbell:
Great for Smaller Lifters
One of the standout benefits of the 35 lb Olympic bar is its ideal suitability for smaller lifters, particularly women, and beginners. With its lighter weight compared to traditional 45 lb Olympic bars, it allows these individuals to focus on developing proper form and technique without being overwhelmed by the heavier load. This makes it an excellent starting point for those new to weightlifting or those looking to ease into more complex exercises like Olympic lifts, squats, or presses.
The 35 lb Olympic bar is also helpful for lifters transitioning from lighter equipment, such as dumbbells or smaller bars, allowing for a seamless progression to more demanding strength training routines.
Versatile for Different Workouts
The 35 lb Olympic bar is incredibly versatile and can be used for a wide range of workouts, making it suitable for nearly any type of strength training regimen. Whether you’re focused on powerlifting, Olympic weightlifting, or general strength conditioning, this barbell can handle it all. Its balanced weight and rotating sleeves make it especially effective for Olympic lifts like the snatch, clean, and jerk, offering a smooth motion and less friction during these dynamic movements.
Moreover, the 35 pound olympic barbell is also well-suited for traditional strength training exercises like squats, deadlifts, and overhead presses. It provides a solid foundation for building strength across all major muscle groups, making it an essential tool in your fitness routine.
Perfect for Limited Spaces
For those with limited space, such as those setting up a gym in a small apartment or garage, the 35 lb Olympic bar is an ideal choice. Its 6-foot length is compact enough to store and use in smaller areas without sacrificing functionality. Unlike larger, bulkier bars, it offers the same versatility and performance but in a more space-efficient package.
Additionally, the lighter weight of the 35 lb Olympic bar makes it easier to maneuver, whether you’re re-racking it between sets or adjusting the weight plates. This ease of handling is particularly beneficial in gym setups where you may not have the luxury of a large, dedicated workout area.
35 lb Olympic Bar for Weightlifting
The 35 lb Olympic bar is a perfect choice for weightlifters looking to enhance their performance with a lighter, yet highly functional barbell. Whether you’re focusing on Olympic lifting or other dynamic lifts, the 35 lb bar provides the right balance of weight and control for improved technique and efficiency.
Ideal for Olympic Lifting
One of the key reasons the 35 lb Olympic bar stands out for weightlifting is its suitability for Olympic lifts, including the snatch, clean, and jerk. These lifts require precise timing, technique, and speed, and using the correct barbell is essential to mastering them. The lighter weight of the 35 lb Olympic bar makes it easier for beginners or intermediate lifters to practice their form without the challenge of a heavy bar.
Since Olympic lifts often involve high-speed movements and quick rotations, having a barbell that allows for smooth sleeve rotation is critical. The olympic barbell 35 lb features rotating sleeves that allow the bar to spin freely, reducing the stress on the wrists and providing a more natural motion during snatches and cleans. This fluid rotation is essential for the explosive power and speed required in Olympic lifting.
Benefits for Weightlifters
Increased Rotational Control
One of the standout benefits of using a 35 lb Olympic bar for weightlifting is the increased rotational control provided by its rotating sleeves. When performing lifts like the snatch or clean and jerk, the ability of the bar to spin freely allows for a smoother, more controlled motion. This reduces the risk of wrist strain and shoulder discomfort, allowing the lifter to focus on perfecting their form rather than dealing with bar resistance.
The rotating sleeves also help in minimizing the rotational force on the body during these high-intensity movements, leading to greater overall efficiency and performance in Olympic lifts. With the 35 lb Olympic bar, weightlifters can execute these complex movements with greater ease, which is especially helpful for mastering technique before moving to heavier weights.
Enhanced Speed and Fluidity
The 35 lb Olympic bar is lighter than the standard 45 lb bars, making it ideal for focusing on speed and fluidity in Olympic lifts. When training for snatches and cleans, speed is critical for proper execution and for achieving the required power to move the barbell. By using a 35 lb Olympic bar, lifters can work on their acceleration and timing without the burden of excessive weight. This makes it easier to practice the rapid movements and explosiveness needed for successful Olympic lifts, leading to better results when it comes time to add heavier loads.
Lower Stress on Joints
Another benefit of using the 35 lb Olympic bar for weightlifting is the reduced stress on joints, particularly the wrists, shoulders, and elbows. Since the bar is lighter, it places less strain on the lifter’s body during warm-ups, mobility drills, and form-focused training. This is especially beneficial for athletes who are recovering from injury or new lifters who want to perfect their technique before progressing to heavier loads.
Additionally, the 35 lb Olympic bar offers less chance of fatigue, allowing lifters to perform more reps or longer training sessions while maintaining good form. This means that weightlifters can increase their volume and build muscle endurance without compromising joint health.
The 35 lb Olympic bar is an excellent tool for weightlifters, offering a perfect balance of weight and functionality. Its ability to support dynamic movements, enhance rotational control, and reduce stress on the body makes it an ideal choice for mastering Olympic lifts and improving overall lifting technique.
35 lb Olympic Bar vs. 45 lb Barbell
When comparing the 35 lb Olympic bar to the traditional 45 lb barbell, there are several key differences that can significantly impact your training, especially for beginners, lighter lifters, or those focusing on technique. Below, we break down the main differences and how each barbell suits different lifting needs.
Differences in Weight
The most obvious difference between the 35 lb Olympic bar and the 45 lb barbell is the weight. The 35 lb Olympic bar is lighter, making it an excellent option for lifters who are just starting out, younger athletes, or those with smaller frames who may struggle with the heavier 45 lb version. The reduced weight of the 35 lb Olympic bar makes it easier to handle, particularly for exercises like the snatch, clean, and jerk, which require explosive movements and fluid control.
For those focusing on mastering technique before progressing to heavier weights, the 35 lb Olympic bar provides a way to practice lifts without being burdened by the added weight of a 45 lb bar. This allows for greater concentration on form and movement patterns, ultimately improving performance when transitioning to heavier barbells.
Suitability for Beginners
For beginners, the 35 lb Olympic bar is often the better option over the standard 45 lb barbell. Since it is lighter, it is easier to manage, making it an excellent choice for those who are new to strength training. The 35 lb Olympic bar provides a safer way to learn proper form without being overwhelmed by the heavier load. This is especially important for people who may not yet have developed the strength to handle a full-size Olympic bar, reducing the risk of injury and building confidence as they progress.
In addition, the 35 lb Olympic bar is ideal for juniors or younger athletes who are still developing their strength. Since they may not have the muscle mass to handle the weight of a 45 lb barbell, starting with a 35 lb bar allows for a gradual increase in resistance as their strength improves.
Adjusting Workouts
When using the 35 lb Olympic bar compared to a 45 lb barbell, adjustments to your workout routine may be necessary, especially as you shift from a lighter barbell to a heavier one. For instance, when working with the 35 lb Olympic bar, you may find that your sets consist of more reps to achieve the same volume of training that you would with the 45 lb bar. This can be beneficial for building endurance and reinforcing proper movement patterns before progressing to heavier loads.
If you are used to working with the 45 lb barbell, transitioning to the 35 lb Olympic bar can also allow for increased speed and fluidity in Olympic lifts, as the lighter weight provides less resistance. This can help you focus on your technique, especially in high-speed lifts like the snatch or clean and jerk, where speed and form are critical. On the other hand, once you’re comfortable with the lighter weight, you can start adding more repetitions or increase the weight on the bar to continue challenging yourself.
For those who have mastered the 35 lb Olympic bar, it’s easy to adjust to the 45 lb barbell by gradually adding more plates or increasing the intensity of each movement. The transition from a 35 lb Olympic bar to a 45 lb barbell offers a natural progression, ensuring that your lifting program grows with your strength and skill level.
Here’s a quick comparison to help visualize the differences:
| Feature | 35 lb Olympic Bar | 45 lb Olympic Bar |
|---|---|---|
| Weight | Lighter, great for beginners or those focusing on technique | Standard weight for most lifters |
| Suitability for Beginners | Ideal for juniors, beginners, or those working on form | Better for those with experience and strength training background |
| Adjusting Workouts | Use for higher reps, focus on technique and endurance | Suitable for heavier, strength-based training with fewer reps |
| Injury Prevention | Reduced risk of injury due to lighter load | Higher risk of injury with improper form or excessive load |
While the 35 lb Olympic bar and the 45 lb barbell serve similar purposes, the 35 lb Olympic bar is better suited for beginners, lighter lifters, or those focusing on technique. By adjusting your workouts and taking advantage of the lighter weight, you can build a strong foundation for more advanced lifting with the 45 lb barbell as you progress in your strength training journey.
35 lb Barbell Plates
When selecting plates for your 35 lb Olympic bar, it’s crucial to choose the right type of plates to ensure a secure fit, proper balance, and optimal performance during your workouts. The 35 lb Olympic bar typically works best with Olympic-style plates due to their specific design, which complements the bar’s rotating sleeves and 2-inch sleeve diameter. Below, we explore the best plates for the 35 lb Olympic bar and the key differences between standard and Olympic plates.
Best Plates for a 35 lb Bar
To get the most out of your 35 lb Olympic bar, you’ll want to pair it with plates that match the bar’s specifications. Since the 35 lb Olympic bar features 2-inch sleeves, it is important to use Olympic plates that have a 2-inch hole diameter. This ensures a snug and secure fit, preventing any shifting or instability while lifting. Olympic plates typically come in a variety of materials, such as rubber-coated, steel, or urethane, and can be found in a range of weights from 2.5 lbs to over 45 lbs.
For balanced weight distribution, you may opt for a combination of smaller and larger plates. For example, using 2.5 lb, 5 lb, or 10 lb plates on each side of the 35 lb Olympic bar will allow you to gradually add more weight while maintaining the bar’s stability. This flexibility makes the 35 lb Olympic bar an excellent choice for a wide range of lifters, from beginners to advanced athletes, who need to adjust the resistance to suit their goals.
Standard vs. Olympic Plates
While both standard plates and Olympic plates can be used for strength training, they differ significantly in terms of size, design, and compatibility with bars. Here’s a breakdown of why Olympic plates are a better match for the 35 lb Olympic bar:
Differences in Fit
The most important difference between standard plates and Olympic plates is the hole size. Standard plates have a 1-inch hole diameter, while Olympic plates have a 2-inch hole. Since the 35 lb Olympic bar is designed to fit Olympic plates, it’s crucial to choose plates that match the 2-inch sleeve diameter for a secure fit. Using standard plates on an Olympic bar can lead to loose or unstable plates, which can be unsafe during lifts.
Why Olympic Plates are a Better Match for Olympic Bars
Olympic plates are specifically designed for Olympic bars, and they offer several advantages:
- Fit and Stability: Olympic plates are made to fit snugly on Olympic bars with 2-inch sleeves, providing a more secure and stable setup for lifting. This ensures that the weight stays balanced throughout your set.
- Durability: Olympic plates are generally more durable than standard plates. Many are coated with rubber or urethane to protect both the plates and the floor, while also reducing noise during use. These coatings also help to extend the lifespan of the plates.
- Design: Olympic plates are often thinner and more compact than standard plates, allowing for better weight distribution on the bar. This helps with the proper balance and smoothness of movements during dynamic lifts like snatches and clean and jerks.
Pairing your 35 lb Olympic bar with Olympic plates will provide the best fit, stability, and durability for your workouts. By choosing the right plates, you can ensure a safe and efficient lifting experience, with the ability to gradually increase the weight as you progress.
35 lb Olympic Bar Dumbbell Options
While the 35 lb Olympic bar is typically used for traditional barbell exercises, it can also be creatively repurposed for dumbbell-style workouts. Converting your 35 lb Olympic bar into a functional set of dumbbells opens up a whole new range of exercises and benefits. This approach not only maximizes the versatility of your equipment but also adds variety to your training routine, especially if you’re looking to target specific muscle groups with a different range of motion. Below, we explore how you can convert the 35 lb Olympic bar into a dumbbell setup and the key benefits of incorporating dumbbell exercises into your routine.
How to Convert Your Bar to a Dumbbell
Converting a 35 lb Olympic bar into dumbbells is a straightforward process that requires minimal equipment. One simple way to do this is by attaching weight plates to the ends of the barbell. Here’s how you can do it:
- Remove the Barbell Collars: Start by removing any collars or clamps from the ends of the 35 lb Olympic bar.
- Attach Weight Plates: Add smaller plates (such as 2.5 lb, 5 lb, or 10 lb) on each side of the bar. Make sure to balance the weight evenly on both sides.
- Grip the Barbell in the Middle: Hold the 35 lb Olympic bar by the center of the shaft. The added weight on each side turns the bar into a pair of makeshift dumbbells. Be mindful of the length of the bar; you’ll need to adjust your grip and range of motion accordingly.
- Perform Dumbbell Exercises: Once the 35 lb Olympic bar is set up, you can use it to perform dumbbell exercises such as chest presses, shoulder presses, rows, and curls. The longer length of the bar will act like a traditional dumbbell handle, but with the added advantage of a stable, balanced grip.
This creative use of the 35 lb Olympic bar is an excellent way to introduce a variety of dumbbell-style exercises into your workout routine without having to buy separate dumbbells.
Benefits of Dumbbell Workouts
Using a 35 lb Olympic bar for dumbbell exercises offers several key advantages that can complement your strength training regimen. Below are some of the benefits:
Enhanced Range of Motion
One major advantage of using dumbbells, or a 35 lb Olympic bar in a dumbbell setup, is the enhanced range of motion they provide. Unlike a fixed barbell, which can limit the movement of your arms and shoulders, dumbbells allow for more natural movement patterns. This extra freedom helps to engage muscles more effectively by targeting smaller stabilizer muscles that might otherwise not be activated in traditional barbell exercises. The 35 lb Olympic bar in a dumbbell configuration allows for deeper movements, especially during exercises like chest presses or flys, where full extension is key for targeting the chest and shoulders.
Improved Balance and Coordination
Dumbbell exercises require more control than barbell exercises because each arm works independently. This added challenge improves balance and coordination, as you’ll need to ensure that both arms are lifting in unison. Using the 35 lb Olympic bar for dumbbell-style exercises can help strengthen stabilizing muscles in the shoulders, wrists, and core, which often get less attention when using traditional barbells. This enhanced coordination translates into better overall body control and more functional strength.
Muscle Isolation
Another key benefit of using dumbbells is the ability to isolate muscles more effectively. For example, during exercises like bicep curls or tricep extensions, the 35 lb Olympic bar set up as a pair of dumbbells allows you to focus on each arm individually, reducing the chance of one side compensating for the other. This isolation helps target specific muscles, resulting in better muscle development and balanced strength. By using the 35 lb Olympic bar for these exercises, you can isolate muscle groups in ways that aren’t possible with a regular barbell, making it a great tool for focused training.
Versatility in Training
The 35 lb Olympic bar can be used in a variety of dumbbell exercises, from upper body to lower body workouts. Whether you are doing lunges, chest presses, or shoulder raises, the versatility of the 35 lb Olympic bar allows you to incorporate a wide range of exercises that target multiple muscle groups. This makes it an ideal addition to your training routine, especially if you’re looking for a way to diversify your workouts or increase the intensity of your training with minimal equipment.
The 35 lb Olympic bar is a fantastic tool to use for dumbbell exercises, providing a creative way to enhance your workout routine. With its ability to increase range of motion, improve balance, isolate muscles, and offer versatile training options, the 35 lb Olympic bar can become a valuable asset for achieving a well-rounded and effective strength training program.
35 lb Olympic Bar Exercises
The 35 lb Olympic bar is an excellent tool for a variety of strength and conditioning exercises. Whether you’re just starting out or looking to add some versatility to your routine, this compact bar can be used for a range of exercises that target different muscle groups. Below, we’ll explore the best exercises you can perform with the 35 lb Olympic bar to build strength, power, and endurance.
Top Exercises for Strength and Conditioning
The 35 lb Olympic bar is ideal for both beginners and experienced lifters, offering a great balance of weight and versatility for a range of movements. Here are some of the top exercises that you can perform with the 35 lb Olympic bar:
Deadlifts
Deadlifts are one of the most effective exercises for building posterior chain strength, which includes the muscles in the lower back, glutes, hamstrings, and calves. Using the 35 lb Olympic bar for deadlifts allows you to perfect your form without the excessive load of heavier bars, making it an excellent option for beginners or those focusing on form and technique.
- How to Perform: Stand with your feet shoulder-width apart, grip the bar with both hands (either mixed or overhand grip), and lift the bar by extending your hips and knees. Keep your back flat and engage your core as you lift the bar to hip level, then lower it back to the ground while maintaining control.
Barbell Rows
Barbell rows are fantastic for targeting the upper back, shoulders, and arms. With the 35 lb Olympic bar, you can effectively work your latissimus dorsi, traps, and rear delts. This exercise is great for building pulling strength, and the added benefit is that it’s easier on the wrists compared to dumbbells.
- How to Perform: Stand with your feet hip-width apart, slightly bend your knees, and hinge at your hips. Grab the 35 lb Olympic bar with a pronated grip (palms facing down) and pull the bar towards your lower ribs while squeezing your shoulder blades together. Lower the bar under control and repeat.
Squats
Squats are one of the most fundamental exercises for building leg strength, focusing on the quadriceps, hamstrings, and glutes. Using the 35 lb Olympic bar for squats is a great way to develop leg strength and improve overall lower body performance without overloading your body with too much weight. This can be especially useful for beginners or those working on improving squat depth and form.
- How to Perform: Place the barbell across your upper traps, ensuring it’s balanced. Stand with your feet shoulder-width apart and lower yourself into a squat by bending your knees and hips, keeping your chest up and your back straight. Push through your heels to return to a standing position.
Overhead Presses
Overhead presses are essential for developing shoulder and tricep strength. Using the 35 lb Olympic bar for overhead pressing allows you to focus on building upper body pressing strength while maintaining proper form. This exercise also engages the core and stabilizing muscles as you press the weight overhead.
- How to Perform: Start with the barbell at shoulder height, gripping it slightly wider than shoulder-width. Press the bar overhead by extending your arms fully while keeping your core tight and your back straight. Lower the bar back to shoulder height and repeat.
Cleans and Snatches
The cleans and snatches are two Olympic lifts that develop explosive power, strength, and coordination. The 35 lb Olympic bar is a great tool for mastering the technique of these lifts before moving on to heavier weights. These lifts not only target multiple muscle groups but also improve athleticism and overall functional strength.
- How to Perform (Clean): Begin with the 35 lb Olympic bar on the floor, with your feet shoulder-width apart. Grip the bar with an overhand grip, and then, in one fluid motion, pull the bar to your shoulders while dipping your hips and knees. Stand up fully to complete the lift, then lower the bar back to the ground.
- How to Perform (Snatch): With the bar on the floor, grip it with your hands wider than shoulder-width. In one explosive movement, lift the bar overhead by pulling it up quickly and positioning your body under the bar. Lock out your arms overhead and stand tall before lowering the bar back to the ground.
Incorporating these exercises with the 35 lb Olympic bar into your training routine can help you build a solid foundation of strength, power, and endurance. Whether you’re looking to improve your deadlifts, build stronger shoulders, or master Olympic lifts, the 35 lb Olympic bar provides an effective and versatile tool for achieving your fitness goals.
FAQs about 35 lb Olympic Bar
Yes, there are 35 lb Olympic bars available on the market. These bars are typically designed to provide a lighter weight option compared to the standard 45 lb Olympic bars, making them a great choice for beginners, lighter lifters, or anyone focusing on improving form and technique. A 35 lb Olympic bar is usually 6 feet in length, with a 28mm shaft diameter, making it more compact and manageable for those who are not yet ready for the heavier 45 lb bars. This weight is ideal for individuals transitioning from lighter equipment or for those with limited space for their workouts, as the shorter bar fits more easily in smaller gym areas. The 35 lb Olympic bar can be used for a wide range of exercises, including squats, deadlifts, rows, and overhead presses. It’s particularly useful for Olympic lifts and other dynamic movements where precision and control are important.
No, not all Olympic bars weigh 45 lbs. While the 45 lb Olympic bar is the standard weight for full-size Olympic barbells, there are other variations available for different purposes and users. For example, there are 35 lb Olympic bars that are lighter and more suitable for beginners, women, or individuals who are focusing on technique and form before increasing weight. These bars are typically 6 feet long and have the same 2-inch sleeve diameter as a standard 45 lb bar. Additionally, there are bars designed specifically for juniors, which weigh less than 35 lbs, and some specialty bars that may weigh more than 45 lbs, such as powerlifting bars or thick bars. The difference in weight is primarily intended to accommodate varying strength levels, user needs, and training goals, making it easier for individuals to choose a bar that matches their fitness level and training style.
The amount of weight a 35 lb barbell can hold depends on the bar’s specifications, including its material and construction. Most 35 lb Olympic bars are made from durable steel and feature rotating sleeves, which help with smooth plate loading and unloading. Generally, a 35 lb Olympic bar can support a substantial amount of weight, typically ranging from 300 to 1,000 lbs, depending on the brand and design. The actual weight capacity is influenced by the bar’s tensile strength and load-bearing capabilities. For example, some high-quality 35 lb Olympic bars are designed to handle up to 1,000 lbs, while others may have a lower weight limit, especially those designed for lighter or more beginner-friendly use. To determine the exact weight limit of a specific 35 lb Olympic bar, it’s important to refer to the manufacturer’s specifications or guidelines, which can provide more detailed information on the bar’s maximum load capacity.
A standard 7-foot Olympic bar typically weighs 44-45 lbs (20 kg), which is the standard weight for full-sized Olympic barbells. The 7-foot length is the typical size for Olympic lifting bars used in competitions, including the snatch and clean and jerk. These bars are designed with a 2-inch sleeve diameter to accommodate Olympic-sized weight plates. The weight of the bar itself is ideal for lifting heavy loads and is often paired with various weight plates for different training needs. 7-foot Olympic bars are designed for high durability, made of strong steel, and can usually support up to 1,000 lbs, depending on the construction. The specific weight of the bar may slightly vary depending on the manufacturer and the type of bar. For example, powerlifting bars may weigh a bit more (up to 45 lbs) and have a different design with added strength features, while certain specialty Olympic bars may be slightly lighter or heavier.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.