First, let me say that specialty bars, as nice and helpful as they’re, aren’t needed for athletes to succeed. Nonetheless, when you have entry to them, they are often immensely beneficial in conserving athletes robust, cell, and most significantly, wholesome in each low season and aggressive seasons.
Nonetheless, as with all issues associated to power and conditioning, there should be a objective and purpose for his or her utility and use, and so they shouldn’t be merely programmed and applied on a whim.
I’m lucky sufficient to be engaged on a program that has entry to quite a few specialty bars. In consequence, my coaching vocabulary is far broader than it in any other case may very well be, and we are able to do extra for our athletes over the course of a 12 months to maintain them robust, cell, and as wholesome as doable. We change via a number of specialty bars as wanted, relying on the place we’re within the season and the way my athletes are feeling.
CONNECTED: Specialty bars and sports activities programming
Baseball and softball are two sports activities which might be fairly related, at the least from an anatomical and physiological viewpoint. I’m not a physiologist or a kinesiologist, so I cannot dare to enterprise into the particular mechanics of a taking part in subject or throw. Nonetheless, I can say that each sports activities are rotating in nature. They require a excessive diploma of mobility and Stability via the shoulder places a heavy pressure on the shoulders and elbows and requires efficient and environment friendly synchronization of the higher and decrease limbs together with stabilization and energy transmission via the core. After we take a look at the usage of specialty bars, I am primarily trying on the method (s) wherein a specific barbell places pressure on the backbone and shoulders, and whether or not there are any benefits over a straight bar. For me, particularly on a squat, the decrease half does the identical motion no matter which beam is used. One bar might require the next diploma of stabilization than one other relying on how nicely the athlete makes use of that bar, however for probably the most half a squat is a squat.
The usage of specialty bars for bench presses is nicely value exploring amongst baseball and softball athletes as nicely. Right here, too, each sports activities put an unlimited pressure on the shoulders and elbows.
The air-termination rod is a specialty rod choice for the deadlift. It gives a extra anteriorly loaded motion sample and seems to be a well-liked selection amongst baseball and softball power coaches.
Except for why we use specialty bars for our baseball and softball athletes, here is an summary of how we use our specialty bars.
Security squat bar
A confirmed different to the straight bar is the Security Squat Bar. It’s supreme for saving an athlete’s shoulders and elbows. The handles are within the entrance so the athlete can maintain their arms down and scale back stress on the shoulders and elbows. Moreover, the security squat design forces an athlete to interact their higher again extra intently to stop rollover. Within the low season, the security squat is normally reserved to be used as a variation or for individuals recovering from surgical procedure however nonetheless cleared for lifting. The deeper we get into the season, the extra it turns into the default setting, particularly for my pitchers, who are usually extra trauma than positional gamers. The protection squat may also be helpful for individuals who have issue carrying a straight bar on their again and shoulders because of the padding. Therefore, it may be a helpful entry into the straight bar for athletes who want a finer contact or method. The SSB can be supreme for good morning hours, that are an integral a part of our program all 12 months spherical, in addition to for one-legged work.
Bow pole
We solely not too long ago began utilizing a bow bar in our weight room and programming. Though it is nonetheless contemporary in our coaching rotation and hasn’t actually earned its place but, I am utilizing it increasingly more persistently.
We use an arch bar with a reasonably aggressive fall, so the arms and elbows are in a a lot decrease place than with a straight bar, which additional reduces the potential pressure and pressure on the joints of the higher physique. For these athletes in want of such a discount, the bow bar is a superb device. For these athletes who’re nonetheless wholesome sufficient to make use of a straight bar, the bow bar is a superb different and may result in much less continual put on and tear on the joints because the season progresses. As well as, the load with the bow bar seems to be extra evenly distributed throughout the higher again than with the straight bar, which makes carrying heavy masses extra comfy. Whereas I discover the bow bar to be nothing greater than a optimistic addition to our coaching rotation, I’ve obtained some unfavorable suggestions from a few of my feminine athletes who discover the bar uncomfortable as a result of it sits over the shoulder bone belt.
Soccer bar
The soccer bar is right for stopping shoulders and elbows from being cranked by a straight bar. As a way to keep most power throughout a 12 months, together with the competitors season, we use the soccer bar when benching (particularly with our pitchers). Our positional gamers, apart from those that have a limitation or contraindication, use the straight bar. I just like the soccer pole for its a number of grip choices that enable athletes of various heights to make use of the grip width that most accurately fits them whereas sustaining a impartial shoulder and wrist place. With just a few totally different grip choices, the flexibility of the soccer bar is proscribed at the least when in comparison with a straight bar (for benching) nevertheless it makes up for it with quite a lot of doable implementations together with, however not restricted to: press-ups, rows, curls, pull-ups , reverse rows, entrance elevations, and triceps extensions.
Entice bar
I touched the lure bar on the high and stood by what I mentioned. I am not towards it, however I imagine athletes shall be higher served by utilizing a straight bar to deadlift. The argument behind the air-termination rod and its use is that it places the athlete in a extra favorable place relative to their weight and permits the athlete to make use of their legs extra and fewer again when performing the deadlift. Whereas all of that is true, I do not assume the straight bar deadlift is inherently harmful so long as it is correctly educated. Any train, together with the drop bar deadlift, will be harmful if not educated correctly or incorrectly. As a way to develop a sport-specific coaching switch, the deadlift with a straight bar, particularly the deadlift with sumo, is extra appropriate than the deadlift with lure bars at shut vary. I am not towards utilizing the lure bar when wanted, preferring to implement it as a final resort quite than the default.
Rackable Cambered Bar
With full disclosure, we do not have this in our weight room but. Nonetheless, I’ve used it personally and imagine it will be an excellent addition to our weight room and any weight room. The delicate, domed bar is a superb choice because it combines the texture of a straight bar over your shoulders with the shoulder-saving versatility of a security brace or arched bar. I’d use the retractable, arched bar not solely as a variation within the low season, but additionally through the competitors season to guard shoulders and elbows. I really like the retractable, arched bar and the way the burden sits relative to the middle of gravity. It offers immediate suggestions to an athlete who doesn’t assist himself correctly. As with the security squat, the retractable, arched bar is right for sitting and standing morning hours and will be successfully loaded with chains and straps.
Fats Gripz
Whereas not a bar, Fats Gripz is a superb addition to barbells and attachments as they supply and require further grip work. Our athletes use Fats Gripz in rows, presses, and even curls. When pressed, the bigger floor space strikes the load throughout the palm, lowering acute trauma to the wrist and arms. That does not imply each press must be a Fats Gripz press, however it’s undoubtedly value contemplating.
There you have got it – a brief checklist of specialty bars that we use in our programming for baseball and softball. Right here, too, particular bars should not needed, and lots of success will be achieved with only one straight bar. Nonetheless, when you have entry to specialised bars and should not utilizing them, you might be doing your self and your athletes a disservice. Specialty bars provide quite a lot of choices to construct power, keep away from accidents, and create novelties that promote compliance and buy-in. If obtainable, particular bars are beneficial instruments within the equipment of each power and conditioning coach.
Photograph credit for header: mtaira © 123rf.com
Jim Seratt is a Division I power and conditioning coach, 242-pound multi-shift powerlifter, podcaster, and basic barbell fanatic. He will be reached at jseratt@oakland.edu.
source https://betterweightloss.info/specialty-bars-for-school-baseball-and-softball-athletes-elite-fts/
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