You Should Be Paying Attention to Those Smooth Rings on the Barbell

Look closely at your barbell the next time you’re in a gym. Much of the surface is roughed up with a diamond pattern. This is called the knurling, and it helps your grip. But near the ends of the handle, you’ll see a ring or line of smooth metal on each side. Maybe two on each side, actually. These aren’t just for decoration; they have a purpose.

If a bar has two sets of rings, one is for weightlifting and one is for powerlifting

As we’ll see in a moment, there are two different strength sports that each call for their own markings near the end of the bar. Olympic weightlifting uses marks that are 91 centimeters apart from each other; powerlifting traditionally uses marks that are 81 centimeters apart.

In a regular ol’ gym, where nobody is competing in anything, you might see either set of rings—or both. It’s common for gym barbells to have both sets of knurl marks (or “rings,” as they’re often called). This Rogue 2.0 bar, for example, has both. The innermost rings are the powerlifting ones; the outermost rings are for Olympic weightlifting.

For bench press, your hands should be on or within the rings

On a bar that is made for powerlifting, the rings are there to define the widest legal hand position for the bench press. (These are the inner rings if your bar has both.) According to the International Powerlifting Federation’s technical rules:

The spacing of the hands [for the bench press] shall not exceed 81 cm measured between the forefingers (both forefingers must be within the 81 cm marks and the whole of the forefingers must be in contact with the 81 cm marks if maximum grip is used).

Those “81 cm marks” are the smooth lines in the knurling, and this rule is exactly why the barbells used in powerlifting are manufactured with them.

Under these powerlifting rules, your hands may be placed to the inside of those rings, or they may be touching those rings, but it would be illegal in competition for your hands to be spaced so wide as to be outside the rings. Besides their use in competition judging, it’s common to describe your preferred grip for bench press in terms of these marks: For example, you might say that you bench “with pinky fingers on the rings.”

In some federations, like USPA, a different bar may be used for bench press than for the other lifts (squat and deadlift) but they all have those 81 cm marks. In the other lifts, they don’t matter to the rules, but the marks are still there for convenience. For example, you might be in the habit of putting your hands just outside those marks when you squat.

What does this mean if you’re not a competitive powerlifter, but just a person benching your local gym for fun and/or to get jacked? Nothing significant, just that if you were to grip wider than the rings, some bro passing by might be like “yo dude, that’s a really wide grip,” and they would be right.

Still, you probably end up using those rings just to make sure you’re setting up the same way every time. We call the rings and other features of the bar “landmarks” because they help you get into the habit of placing your hands in the same spot every time.

The marks on weightlifting bars are only there as landmarks

In Olympic weightlifting, there is no rule about where you may place your hands. But the knurling marks are still standardized across bars for convenience. Otherwise, there would be a lot of distance between the smooth center section and the end of the bar, making it hard to set your hands evenly and consistently.

This is especially important in the snatch, a lift is done with a wide grip. When I set up for snatches, I put my hands just wide enough that the skin between my thumb and forefinger touches the rings. Someone with longer arms than me might prefer to be a thumb’s-length to the outside of the rings. Someone with shorter arms might want their hands on or even inside of the rings.

The rings are in the same place on men’s and wowen’s bars, by the way ; both of these bars are the same length with the marks in the same place. (Their measurements only differ in the diameter of the handle and the length of the sleeves.)

If you do snatches and other Olympic lifts, the only thing you need to know about the rings is that some of your training bars might have those dual knuckle marks, as described above. “Your” rings are the ones on the outside. This is handy to know when visiting gyms you’re not used to, or borrowing a bar that is marked differently than the one you have at home.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top
tok99toto slot zeus slot thailand slot gacor slot gacor pg ladangtoto ladangtoto link alternatif ok88 deposit dana toto slot https://ladangtoto.bintangara.tabalongkab.go.id/ klik88 link gacor88 slot88 ox cara login ladangtoto terbaru ladangtoto rtp maxwin https://ladangtoto.nbagroup.co.id/ https://dewaslot.nbagroup.co.id/ https://isea.or.id/ https://ftp.whitefoxboutique.com/ slot joker123 server thailand link alternatif indoslot ladangtoto terbaru akun pro thailand klik88 rtp maxwin https://callaloocay.com/ https://slot-thailand.telusur.co.id/ slot thailand 66kbet slot gacor mahjong slot gacor mahjong ladangtoto ying77 maxwin link ladangtoto login slot x500 gacor hari ini link masuk 66kbet link masuk klik88 link masuk ying77 slot gacor server thailand link situs ladangtoto gacor88 link 66kbet gacor88 server thailand super gacor login ladangtoto situs togel ladangtoto link alternatif ladangtoto situs ladangtoto2 66kbet game terpopuler Gacor88 Dapat Akun Jp gacor88 terbaik PG Slot Situs Ladangtoto ying77 game terpopuler gemoy22 mahjong ways terbaru ying77 server thailand 66kbet deposit 5k slot thailand sbobet 2023 slot joker123 2023 slot mahjong ways 2023 ladangtoto terbaru dan terpopuler sv388 sabung ayam digmaan 2023 slot hoki gacor malam ini ok88 terbaik ladangtoto togel 2023 joker123 login slot 777 gacor maxwin pg soft login ladangtoto slot gacor link alternatif ok88slot slot77 login link ok88slot mahjong ways ladangtoto login alternatif 66kbet login alternatif ying77 login alternatif 888slot login alternatif gb777 login alternatif gacor88 rtp gacor slot server kamboja nolimit city slot deposit bsi slot mahjong pg slot slot depo 10k slot depo 10k slot gopay server thailand super gacor slot ovo https://unexgolf.com/ slot kakek zeus slot deposit pulsa slot dana Link Ladangtoto Terbaru slot neobank slot depo 5k slot jepang slot cq0 slot maxwin https://starlight-princess.rumahsakitakgani.co.id/ http://sweet-bonanza.rumahsakitakgani.co.id/ ladangtoto official gacor88 official site https://grupoeditorialmx.com/ Situs Resmi Products Gacor88 ladangtoto maxwin link login slot ladangtoto link togel ladangtoto ladangtoto server thailand ladangtoto togel bet 100 daftar togel ladangtoto togel ladangtoto terbaik rtp area178 https://joker123.abhatigroup.com/ https://pg-slot.abhatigroup.com/ RajaJp Official https://raja88.abhatigroup.com/ https://ladangtoto.alfabeauty.co.id/ https://66kbet.abhatigroup.com/ https://habanero.alfabeauty.co.id/ slot pg soft gacor https://spadegaming.alfabeauty.co.id/ ying77 terbaik tok99toto link https://activemovement.id/wordpress/ https://66kbet.alfabeauty.co.id/ https://ladangtoto.grandsukatani.co.id/ klikslot88 one8slot gacor klikslot88 maxwin https://pg-soft.telusur.co.id/ ladangtoto terpercaya https://ladangtoto.pt-kcb.co.id/ https://ok88.sasakala.id https://kinokuniya.co.id/modules/ladangtoto/ https://ladangtoto.sasakala.id/ https://ok88.rumahsakitakgani.co.id/ https://gacor88.pt-kcb.co.id/ https://ladangtoto.pt-kcb.co.id/ https://raja88jp.abhatiland.com/ https://ftp.wanderbeauty.com/ https://ftp.luvmehair.com/ klik88slot super gacor link slot gacor ok88 ladangtoto login https://slot-dana.ppak.co.id/ 888slot maxwin slot777 situs slot gacor server thailand https://data-hk.ppak.co.id/ ladangtoto2 daftar joker gaming link slot88 https://ladangtoto.banknusumma.co.id/ Link Joker123 https://stietribuana.ac.id/wp-includes/js/products/ladangtoto/ https://stietribuana.ac.id/wp-includes/js/products/slot thailand/ https://ladangtoto.eracakrawalaindonesia.co.id/ https://ladangtoto.wisatamedis.id/ https://slot77.ppak.co.id/ https://pdd.angkolasangkunur.tapselkab.go.id/ https://pdd.angkolasangkunur.tapselkab.go.id/depo10k/ https://pdd.angkolasangkunur.tapselkab.go.id/depo5k/ https://css.angkolasangkunur.tapselkab.go.id/ https://visi.angkolasangkunur.tapselkab.go.id/ https://aptr.angkolasangkunur.tapselkab.go.id/ https://jbpe.angkolasangkunur.tapselkab.go.id/ https://slot-olympus.uptkukm.id/ https://slot-mahjong.uptkukm.id/ https://slot-zeus.uptkukm.id/ https://slot-thailand.uptkukm.id/ https://data-macau.uptkukm.id/ https://slot-joker.uptkukm.id/ https://data-sdy.uptkukm.id/ https://data-hk.uptkukm.id/ https://pgpaud.fkip.untad.ac.id/phei/server-thailand/ https://66kbet.rumahjurnal.or.id/ https://888slot.rumahjurnal.or.id/ https://data-hk.rumahjurnal.or.id/ https://data-sdy.rumahjurnal.or.id/ https://data-macau.rumahjurnal.or.id/ https://slot-idn.rumahjurnal.or.id/ https://ladangtoto.rumahjurnal.or.id/ https://thewatchmakerproject.com/ slot deposit dana koolmotor slot zeus slot bca slot777 super gacor maxwin malam ini https://portal.kejari-cirebonkab.go.id/ https://perpustakaan.umk.ac.id/shop/zeus-maxwin/ https://perpustakaan.umk.ac.id/shop/server-thailand/ https://ladangtoto.triomotor.co.id/ https://gb777.gkindonesia.id/ https://k86sport.gkindonesia.id/ https://klik88slot.gkindonesia.id/ https://ying77.gkindonesia.id/ https://888slot.gkindonesia.id/ https://66kbet.gkindonesia.id/ https://tok99toto.gkindonesia.id/ https://ladangtoto.gkindonesia.id/ https://icon-eltl.unila.ac.id/slot77/ https://icon-eltl.unila.ac.id/server-thailand/ klik88 situs slot thailand https://mahjong-ways.maimonides.edu/ https://stikesnhm.ac.id/s-depo5k/ https://stikesnhm.ac.id/s-depo10k/ https://stikesnhm.ac.id/ladang-toto/ https://stikesnhm.ac.id/mahjong-ways/ https://stikesnhm.ac.id/pg-soft/ https://stikesnhm.ac.id/s-idn/ https://stikesnhm.ac.id/s-mania/ https://stikesnhm.ac.id/s-pulsa/ https://stikesnhm.ac.id/s-qris/ https://stikesnhm.ac.id/s-thai/ https://stikesnhm.ac.id/s-tujuh/ https://stikesnhm.ac.id/s-zeus/ https://stikesnhm.ac.id/starlight-princess/ https://stikesnhm.ac.id/bola-sbo/ https://stikesnhm.ac.id/adu-ayam-sv388/ https://stikesnhm.ac.id/data-macau/ https://stikesnhm.ac.id/s-bsi/ https://stikesnhm.ac.id/s-gopay/ https://stikesnhm.ac.id/s-ovo/ https://stikesnhm.ac.id/s-hoki/ https://stikesnhm.ac.id/spaceman/ https://stikesnhm.ac.id/s-kamboja/ https://stikesnhm.ac.id/server-hongkong/ https://stikesnhm.ac.id/jp-max/ https://stikesnhm.ac.id/bandar-toto/ data hk data sgp data sdy togel deposit pulsa https://mannawasalwa.ac.id/3/ladang-toto/ https://mannawasalwa.ac.id/3/s-mania/ https://ovo.bintangara.tabalongkab.go.id/ https://slot777.bintangara.tabalongkab.go.id/ https://slot88.bintangara.tabalongkab.go.id/ https://depo10k.bintangara.tabalongkab.go.id/ https://depo5k.bintangara.tabalongkab.go.id/ https://mahjong-ways.bintangara.tabalongkab.go.id/ https://idn.bintangara.tabalongkab.go.id/ https://cangkuangkulon.desa.id/ https://kakek-zeus.bintangara.tabalongkab.go.id/ https://sbobet.bintangara.tabalongkab.go.id/ https://server-kamboja.bintangara.tabalongkab.go.id/ https://server-hongkong.bintangara.tabalongkab.go.id/ https://server-china.bintangara.tabalongkab.go.id/ https://sv388.bintangara.tabalongkab.go.id/ https://pgsoft.bintangara.tabalongkab.go.id/ https://pewpew.bintangara.tabalongkab.go.id/ https://ngakak.bintangara.tabalongkab.go.id/ https://uik.bintangara.tabalongkab.go.id/ https://zeus-petir.bintangara.tabalongkab.go.id/ https://hoki.bintangara.tabalongkab.go.id/ https://starlight-princess.bintangara.tabalongkab.go.id/ https://spaceman.bintangara.tabalongkab.go.id/ https://asia.bintangara.tabalongkab.go.id/ https://s303.bintangara.tabalongkab.go.id/ https://live22.bintangara.tabalongkab.go.id/ https://linkaja.bintangara.tabalongkab.go.id/ https://server-amerika.bintangara.tabalongkab.go.id/ https://server-inggris.bintangara.tabalongkab.go.id/ https://server-jepang.bintangara.tabalongkab.go.id/ https://lppd.bintangara.tabalongkab.go.id/ https://inow.bintangara.tabalongkab.go.id/ https://jeruh.bintangara.tabalongkab.go.id/ https://ckrukuk.bintangara.tabalongkab.go.id/ https://lamhi.bintangara.tabalongkab.go.id/ https://kiwkiw.bintangara.tabalongkab.go.id/ https://empuh.bintangara.tabalongkab.go.id/ https://elib.bintangara.tabalongkab.go.id/ https://pg.bintangara.tabalongkab.go.id/ https://mahjong.bintangara.tabalongkab.go.id/ https://cipung.bintangara.tabalongkab.go.id/ https://coba.bintangara.tabalongkab.go.id/ https://slot-bca.mtsmaarifwates.sch.id/ https://daaragon2.infprojects.fhsu.edu/ https://ladangtoto.sakt1.co.id/ https://sister.unmuhbandung.ac.id/mahjong-ways/ http://slot77.aliem.id/ https://joker123.rumahjurnal.or.id/ https://situs-gacor.pa-paniai.go.id/ https://manyao.djmusicvibration.com.in/ https://fa.unjani.ac.id/glass.php/ https://fa.unjani.ac.id/autoload_classmap.php/ https://fa.unjani.ac.id/cd.php/ king of slot https://data-sdy.mtsmaarifwates.sch.id/ slot server thailand super gacor slot mahjong ways dari slot pg soft slot777 slot zeus olympus slot88 gacor88 https://ladangtoto.dk3b.or.id/ slot thailand super gacor https://grandarkenso.com/ https://aleale.al-ala.edu.pk/ wajik777 https://palopo.pn-sengkang.go.id/ slot zeus olympus maxwin https://joker123.pn-sengkang.go.id/ Link Slot Thailand Daftar Sekarang slot88 situs slot gacor server thailand malam ini https://tok99toto.deslaw.edu.in/ http://sar.jepara.go.id/wp-content/toto/ http://sar.jepara.go.id/wp-content/thailand/ https://pa-blambanganumpu.go.id/s-thai/ https://pa-blambanganumpu.go.id/ladang-toto/ https://pa-blambanganumpu.go.id/pg-soft/ https://pa-blambanganumpu.go.id/s-zeus/ https://pa-blambanganumpu.go.id/s-incess/ https://pa-blambanganumpu.go.id/se-tujuh/ Slot777 Deposit Pulsa https://heinze22.soisweb.uwm.edu/ https://cmdeming.soisweb.uwm.edu/ https://ohko.pn-baturaja.go.id/ https://fun77.jmbi.co.id/ https://tok99toto.kdsa.co.id/ https://pg-slot.redang.desa.id/ https://sipedas.solokkab.go.id/template/thailand/ slot gacor malam ini slot thailand no 1 https://cks.pa-tenggarong.go.id/slot-zeus/ https://ww.pn-jayapura.go.id/ mawartoto oten slot88 slot server thailand https://dinsos.pulangpisaukab.go.id/wp-includes/assets/server-thailand/ https://rik.ui.ac.id/wp-content/plugins/wp-performance/includes/server-thailand/ https://pbi.unimen.ac.id/wp-content/plugins/ladangtoto/ https://bauspk.unimen.ac.id/ https://fsaintek.unimen.ac.id/ https://sipedas.solokkab.go.id/template/thailand/ https://www.inet.net.id/ https://cbs.pn-tobelo.go.id/ https://ptsp.lampungutarakab.go.id/wp-performance/server-thailand/ https://server-thailand.disperawaskim.tasikmalayakota.go.id/ https://depo5k.disperawaskim.tasikmalayakota.go.id/ https://depo10k.disperawaskim.tasikmalayakota.go.id/ https://sv388.disperawaskim.tasikmalayakota.go.id/ https://pgsoft.disperawaskim.tasikmalayakota.go.id/ https://zeus.disperawaskim.tasikmalayakota.go.id/ https://s777.disperawaskim.tasikmalayakota.go.id/ https://sidn.disperawaskim.tasikmalayakota.go.id/ https://ladangku.disperawaskim.tasikmalayakota.go.id/ https://pa-paniai.go.id/wp-content/cache/ladanganja/ https://pa-paniai.go.id/wp-content/cache/s-thai/ https://pa-paniai.go.id/wp-content/cache/s-qris/ https://pa-paniai.go.id/wp-content/cache/s-pulsa/ https://pa-paniai.go.id/wp-content/cache/s-mania/ https://pa-paniai.go.id/wp-content/cache/mahjong-ways/ https://pa-paniai.go.id/wp-content/cache/pg-soft/ Gacor88 Situs Toto Slot Gacor 2024 slot thailand idn slot https://mbkm.unimen.ac.id/.well-known/s777/ https://mbkm.unimen.ac.id/.well-known/sthai/ https://mbkm.unimen.ac.id/.well-known/mahjong/ https://mbkm.unimen.ac.id/.well-known/depo5k/ https://mbkm.unimen.ac.id/.well-known/depo10k/ https://mbkm.unimen.ac.id/wp-content/pgsoft/ https://mbkm.unimen.ac.id/wp-content/sgopay/ https://mbkm.unimen.ac.id/wp-content/ladanganja/ https://kotasemarang.pramukajateng.or.id/system/libraries/Cache/ladanganja/ https://kotasemarang.pramukajateng.or.id/system/libraries/Cache/zeusgacor/ https://kotasemarang.pramukajateng.or.id/system/libraries/Cache/mahjongways/ https://kotasemarang.pramukajateng.or.id/system/libraries/Cache/sthai/ https://desa.sumbatimurkab.go.id/ https://s-thai.radengercep.pringsewukab.go.id/ https://ladang-toto.radengercep.pringsewukab.go.id/ https://s-mahjong.radengercep.pringsewukab.go.id/ https://s-pg.radengercep.pringsewukab.go.id/ https://adu-ayam-sv388.radengercep.pringsewukab.go.id/ https://s-qris.radengercep.pringsewukab.go.id/ https://s-pulsa.radengercep.pringsewukab.go.id/ https://s-gopay.radengercep.pringsewukab.go.id/ https://s-ovo.radengercep.pringsewukab.go.id/ https://s-bsi.radengercep.pringsewukab.go.id/ https://s-nolimit.radengercep.pringsewukab.go.id/ https://s-joker123.radengercep.pringsewukab.go.id/ https://depo5k.radengercep.pringsewukab.go.id/ https://depo10k.radengercep.pringsewukab.go.id/ https://s-mania.radengercep.pringsewukab.go.id/ https://berita.angkolasangkunur.tapselkab.go.id/ https://berita.angkolasangkunur.tapselkab.go.id/pg-soft/ https://berita.angkolasangkunur.tapselkab.go.id/ladang-toto/ https://berita.angkolasangkunur.tapselkab.go.id/slt777/ https://berita.angkolasangkunur.tapselkab.go.id/s-thai/ https://register.disnak.sumbarprov.go.id/.well-known/slot-mania/ https://register.disnak.sumbarprov.go.id/.well-known/slot303/ https://register.disnak.sumbarprov.go.id/.well-known/fun77toto/ https://perpustakaan.umk.ac.id/s-thai/ https://perpustakaan.umk.ac.id/ladang-toto/ https://perpustakaan.umk.ac.id/pg-soft/ https://perpustakaan.umk.ac.id/s-zeus/ https://www.pelalawankab.go.id/ladang-toto/ https://www.pelalawankab.go.id/s-thai/ https://www.pelalawankab.go.id/pgsoft/ Situs Resmi Gacor88 Link Slot Joker123 Gaming Ladangtoto Slot X500 PGSLOT Situs Slot Deposit Pulsa https://litmas.ar-raniry.ac.id/application/cache/xgacor/ login k86sport tok99toto login