Deadlifting is a staple of strength training, known for its ability to build muscle, strength and endurance across multiple muscle groups.
What about using an E-Z bar for this classic compound move?
Ironically, most gym-goers, including men, don’t even do the deadlift with an Olympic bar.
Typically performed with the Olympic bar (the standard version weighs 45 pounds), a person may one day decide to use the much shorter, and oddly shaped, E-Z curl bar to perform this marvelous multi-joint movement.
The E-Z curl bar, with its unique wavy design, is generally used for exercises targeting the arms, namely biceps curls and lying triceps extensions.
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But what about using an E-Z bar for the deadlift?
Deadlifting with an E-Z Curl Bar: the Benefits
Reduced Stress on the Wrists
The angled grips allow for a more natural wrist position compared to that of a straight barbell.
An overhand grip would have the palms angled towards each other if placed on the portion of the bar that slopes upward (kind of resembles an upside-down “V” shape).
This can be particularly helpful for those who experience discomfort or strain in their wrists with a conventional barbell.
The grip might feel more comfortable, especially for people with limited wrist mobility.
At the same time, an underhand position on the V directional would be completely inefficient and lacking biomechanical logic, not to mention very uncomfortable for anyone who tries this.
Certainly, nobody would ever want to use an underhand grip this way, as it would have the supinated palms facing away from each other, making for a painful hand position.
Now, an underhand grip on the bar portion that slopes downward (“V” shape) would allow the palms to be angled towards each other.
Though this, too, would be more comfortable for those with sensitive wrists, it would also put them at a biomechanical disadvantage for the motion of a deadlift.
This would mean a big sacrifice in amount of resistance.
Better Grip for Some Lifters
The wavy design of the E-Z curl bar might also, ironically, provide a more ergonomic grip for someone.
The angles of the handles will allow the hands to rest in a slightly different position (palms angled towards each other), potentially reducing grip fatigue during high-rep deadlifts.
With this approach would come the sacrifice of heavy lifts. But not all people are interested in heavy loads.
The E-Z design could be helpful for people with a weak grip or those who find it difficult to maintain a secure grip on a standard barbell during extended sets but who don’t want to wear gloves.
Deadlifting with an E-Z Curl Bar: the Cons
Limited Load Capacity
A main downside of deadlifting with an E-Z curl bar is its limited load capacity.
This includes lack of room for multiple powerlifting 45-pound plates on each side.
E-Z curl bars are designed to be lighter and more compact than a standard barbell, which means they can’t hold as much weight.
The reduced load capacity can be a significant issue for those aiming to pull heavy.
Nothing beats the Olympic bar for loading up.
Reduced Stability and Balance
The design of the E-Z curl bar, with its shorter length and angled handles, can create less stability during the lift.
An Olympic bar is much longer and distributes the load more evenly across the lifter’s body. It’s simply far more stable.
The E-Z curl bar will feel less stable, especially with heavier loads or when trying to achieve optimal bar path alignment.
Limited Range of Motion
Due to the E-Z curl bar’s smaller size and unique shape, the range of motion will be more restricted.
The more weight you put on this bar, the more awkward deadlifting with it will feel.
This bar’s compact size and odd gripping areas will change the movement mechanics in a way that’s ultimately less effective.
This could compromise the form or the engagement of the target muscle groups, particularly the hamstrings and glutes.
Final Verdict
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Deadlifting with an E-Z curl bar might be a suitable option for those who have no desire to eventually lift heavy, or build a killer back or add posterior muscle.
It offers some ergonomic benefits, namely reducing wrist strain.
However, it falls short in several key areas: load capacity, stability and range of motion.
These obstacles will prevent heavy lifting and achieving maximal gains.
The Olympic bar wins!
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness she trained clients of all ages for fat loss, muscle building, fitness and improved health.
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