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Deadlifting with an E-Z Curl Bar? Pros and Cons
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.
Shutterstock/BLACKDAY
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
Freepik
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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Top image: Freepik
Pushing Feet Out on Treadmill While Holding on vs Normal Walking
Maybe you’ve done it: Grabbing a treadmill’s front or side, leaning forward, pushing your feet out behind you on the moving tread. But why not just walk regular?
Every so often I see people using a treadmill this way.
They believe that holding fast to the bar in front or gripping the side rails, while deliberately pushing their feet into the tread and then pushing their feet behind them in an exaggerated way, produces more of a workout than does a typical walk on the machine.
So which is the better walking workout, then?
Pushing Feet Out on Treadmill While Holding on vs. Normal Walking
If you’re holding onto the treadmill for the duration of your time on the machine, this alone is the deal breaker.
Holding onto the machine will sabotage your efforts.
So if, while clinging to the front bar or side rails, you’re “pushing” out hard with your feet, even with a wide stride, this approach is inferior to just a typical walk without holding on.
Nothing Beats the Basic Simple Approach
Freepik/pressahotkey
Whether your goal is weight loss, more stamina or better cardiovascular health, your best bet by far is to stick to the basics: walking normal on a treadmill – and without holding on (other than momentarily for water or a heart rate check).
In real life walking – be it on the job, around the house all day, with your dog, shopping or sightseeing – you wouldn’t be pushing against something with your hands and pushing your feet to the ground behind you.
You might assume that pushing a loaded cart or stroller counts as “pushing against something.”
However, the difference between pushing a loaded cart and holding fast to a treadmill is that the former is done to support the user’s body and provide leverage to the feet.
- That’s a significant difference, whereas when pushing a loaded wheelchair up a ramp, for instance, you’re not doing this to support your body or leverage your legs.
- You’re pushing an object through space. So that’s the difference!
Though holding onto and pushing against a treadmill’s front bar or rails enables the user to push their feet against the tread and exaggerate the stride behind themselves, this doesn’t mean that this leg motion is superior to basic normal walking.
If you want more stamina and ease walking many steps throughout the day, or whatever your goal, then you need to mimic real walking when on a treadmill.
Though the moving tread doesn’t 100% replicate everyday surfaces that we walk on, you can still come close to mimicking real walking by employing a normal stride, normal posture and a normal gait while taking steps on the moving tread – and without holding onto the machine.
This comes close enough to typical everyday walking that it will improve your stamina and heart health plus help you achieve whatever other goals you may have.
Holding to the machine and pushing your feet out doesn’t come close to simulating everyday walking.
- It won’t improve your walking in any way, shape or form.
- This kind of walking skewers posture and the natural gait pattern.
- There’s just no point in it whatsoever.
- Just walk normal!
What about weight loss?
The calorie counter on a treadmill will run as long as the treadmill motor is going.
The counter is based on speed and incline, regardless of what’s on the tread.
Thus, if you put your chihuahua on the tread, the counter would show the same number of calories “burned” as it would for you.
©Lorra Garrick
Don’t believe me? Turn on a treadmill but don’t get on it. You’ll see the calories adding up!
If you want weight loss via walking on a treadmill, the most superior way to achieve this is with interval training – without holding on, of course.
Interval training is that of switching back and forth between brief periods of intense walking and slightly longer periods of easy walking for recovery.
A work/recovery set is called a cycle. For best results, complete eight cycles between a warmup and cool-down.
How to Make Walking Hard on a Treadmill
Forget the gimmicky foot pushing.
Incline Walking: Start by adjusting the treadmill’s incline to mimic walking uphill, which targets the glutes, hamstrings and calves more than does flat walking.
A moderate incline (5-10%) is effective, but you can increase it further for added intensity.
Walking on an incline boosts calorie burn and challenges your lower body more than does walking on a flat surface. It also taps into the low back for spinal stabilization.
Interval Training: Alternate between high intensity intervals, using an incline, and recovery periods (slow walking at a lower incline).
For example, walk briskly for one or two minutes at a steep incline, then recover at a slow pace for one to three minutes.
- You should be breathing very heavily at the end of each work interval.
- If you’re not, you’re not working hard enough.
- Either raise the incline or go faster to achieve feeling out of breath at the end of each work interval.
To maximize the benefits, avoid holding onto the treadmill; I can’t stress this too much.
Holding on will reduce workout effectiveness by limiting your body’s engagement and balance. It’ll burn 20% fewer calories.
Remember, the calorie display is based on speed and incline, not the user’s effort.
Focus on maintaining good posture, using your arms for momentum, and walking with purpose to get the most out of your treadmill session.
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness, where she was also a group fitness instructor, she trained clients of all ages and abilities for fat loss and maintaining it, muscle and strength building, fitness, and improved cardiovascular and overall health.
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Top image: Depositphotos
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