Gym recently added a camber bar to the mix. Started using it during one of my chest days for higher rep sets (10-15)

My front delts are super sore on the day after using the camber bar. More sore than my chest. I didn't feel like my shoulders were working that much during the exercise. Def felt my chest at the deeper stretch.

Am I using the bar incorrectly? I'm gripping on the neutral posts that put my hands outside of shoulder width - similar width grip to my straight bar bench. Slow 3-4 count down, pause, and press.

Is this just part of using a new piece of equipment that's stretching muscles in diff ways? Or is my form poor? Both?

Appreciate the input.

Probably both. Most people don't know how to bench properly, but...

Cambered bar is cambered. You are going deeper than what you are used to consequently you are recruiting a deeper range of muscle, tendons, etc.

Just be aware that it taxes your shoulders more and could cause injuries. I wouldn't use it as a long term accessory. An occasional cycle or filtering in sporadically shouldnt cause too many issues.

Use it for squats. You're shoulders will thank you.

Thanks.

This is the bar:

https://www.roguefitness.com/rogue-mg-4cn-narrow-multi-grip-camber-bar?sku=RA2977-BLACK-TXT-IL&gad_source=1&gclid=CjwKCAiAlJKuBhAdEiwAnZb7lSGAVm0VA_KTelMuG0NnRqjbJAiijHOoJWzHPAbOuVORVVleasjfhhoCAZAQAvD_BwE

Def purpose built for bench only. No camber squats with this guy.

Ahhh. Yah that would be hard to squat with. That bar puts you in a better shoulder position. The same goes for that bar increasing range of motion.

Any good recommendations for a cambered squat bar?

I've used -

https://www.roguefitness.com/kabuki-strength-duffalo-bar?msclkid=39b747ac49e415748e262267feb39bd9&utm_source=bing&utm_medium=cpc&utm_campaign=Brands%20-%20Other&utm_term=duffalo%20bar&utm_content=Kabuki%20Strength%20-%20Duffalo%20Bar

and

https://www.roguefitness.com/cb-1-rogue-camber-bar

I own the second one. I think it is more versitile than the duffalo bar and adds a swing dynamic that will humble you in the squat. My old gym has the duffalo - nothing wrong with it. I just thing the CB-1 adds more variables compared to a duffalo bar.

Rogue also has this one. Haven't used it but it seems the same as the duffalo.

https://www.roguefitness.com/rogue-cb-4-38mm-camber-bar

Hoose,

When squatting with the cambered bar you have, is that something you use for high bar or low bar squats? Does it matter?

With a caveat - I always thought the high/low question was useless. Most people don't know how to squat, period. Learn to squat first, then tweak if you really want to dial it in. Not saying this is you, but most people, including me, would get more out of the squat if they just worked on their form. When I was helping out the Texas State powerlifting team, it used to irritate the heck out of me. They were all about programming and their "on-line" coaches. None of them had decent form and almost none of them listened. Us older guys always were working on form. They did have one kid, John, that attached himself to us and listened to coaching. Turned out to be a pretty good lifter. Side note (and I know I'm rambling a bit), I remember one exchange with one of the kids. He kept saying, my online coach said this or that. I remember blowing up on him and asking, "Where is your coach right now? Oh, he's not here? Fug him. Your form is crap so you need to learn to lift before you need to worry about your programming!"

With that in mind - no, it doesn't matter. The cambered bar is to save your shoulders. Shouldn't matter if it is high or low.

FWIW, unless you are competing or all you have is a straight bar, there is no reason to squat with a straight bar. Your shoulders are in a much better position with any cambered bar. This is much like the bench press. There is no reason to press with a straight bar unless you are competing. Dumbbells are by far the better choice. Better should position and better muscle recruitment.

On a side note, i never understood why anyone would want to squat in the high bar position. Lower moves the weight back and allows you to get under the load better. I'd tweak hand position and grip on the squat before I'd mess with bar position.

Like I said - I'm rambling. Cue old man yelling at clouds meme.

Ramble away, you forget more about lifting in a week than most of us learn in a lifetime

Hoosegow said:

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FWIW, unless you are competing or all you have is a straight bar, there is no reason to squat with a straight bar. Your shoulders are in a much better position with any cambered bar. This is much like the bench press. There is no reason to press with a straight bar unless you are competing. Dumbbells are by far the better choice. Better should position and better muscle recruitment.

On a side note, i never understood why anyone would want to squat in the high bar position. Lower moves the weight back and allows you to get under the load better. I'd tweak hand position and grip on the squat before I'd mess with bar position.

Like I said - I'm rambling. Cue old man yelling at clouds meme.

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THANK YOU!

Thanks Hoose.

I don't think you're rambling. My problem back when I didn't know what the hell I was doing was I'd get "bored" and try to overprogram and tweakand get lost in the weeds so I get what you're saying. It's easy to get tired of the same old lift week after week.

I am interested in the camber bar because as you've mentioned before, it will kick your ass if your form is off and I think I need that. Since I'm lifting alone, I don't really have anyone to critique me. I wasn't sure if high bar was even an option with it based on the diameter, lack of knurling, etc.

take everything I say with a grain of salt. LS McClain (trained in the same gym as him for years - raw lifter so never really trained WITH him but we were always training at the same time and talked shop all the time) had one of the weirdest squat forms I have ever seen. He ALWAY pitched forward. I don't know how he didn't hurt himself but he easily one one the strongest natural lifters I have ever been around. I would never dare to coach him. His form was his form and I sure the hell couldn't argue with his success. He wouldn't touch the cambered bar.

The CB1 is so good at teaching the right form because how it is designed. Most people pitch forward and have some sort of butt wink to compensate. If you get out of the groove with this bar, it will swing forward and will plant your azz. If LS had used it, he probably would of gotten seriously hurt. He didn't need that lesson because he was so stong naturally and his form worked for him.

At some point in time, you coach to the form the lifter has rather than try to coach the traditional form. Guys like LS, i would only tell them what I saw to give them feedback. Only if asked would I make suggestions. You don't tell Michaelangelo how to paint. The product speaks for itself.

http://www.lsmcclain.com/media.html

Here is a video of him squatting. You can see him pitch forward like I am talking about. He know he does it. He knows it isn't text book form. He knows it works for him. And, he knows he has no desire to use the cambered bar.



BTW, I am by no means dogging LS. He is a hell of a guy and easily one of the most accomplished lifters I have had the pleasure working with. He is a perfect example of doing what works for him.

Different guy, but now look at this video. It shows a straight bar with a cambered bar attachement. Watch as he gets out of the hole. This is where he pitches forward. You can see the weight swing slightly forward and it almost stop him dead. On a side note, he needs to put his hands down on the arms where the weight is.



The bar will teach him to sit back and stay in the groove.

Excellent stuff. Just rewatched my videos from my squat max attempts this week and I am pretty certain I have this same issue.

When I was starting out, I'd get lower back pain on my heavier singles because I'd start leaning forward. I worked to strengthen my lower back and with that plus repetition the pain has gone away but I think the issue is still there.

I definitely am noticing that I am on the balls of my feet more than I'd like to be. I think my form really got exposed when I was doing my 5x10 work because my form would break down as I got fatigued.

What do you recommend to reduce your load by when using a camber bar vs. straight bar?

I see 90% online. I usually go 5-10% less than that for my first few sessions of introducing any new movement.

Does that sound about right to you?

See my thoughts about programming...

I digress. Warm up like usual and figure it out. The bar will throw you off. If the weight is too light, add more. If the weight is too heavy to maintain good form, take some off.

Concentrate on you form. Maintain records and adjust as you feel appropriate.