There is a vast array of home workout and commercial gym equipment available. This is especially true in the barbell space, where the Swiss bar and football bar can serve as effective alternatives to the straight barbell.

Both Swiss and Football Bars are similar in design and function, so much so that their names are often used interchangeably. These loadable barbells feature vertical slats for hand placement instead of the conventional grip of a standard Olympic barbell, resulting in a ‘neutral’ grip.

Both bars typically offer 3 or 4 grip widths allowing lifters to target different muscle groups with similar exercises. For example, a wider grip on the Swiss bar bench press emphasises chest utilisation, while a close grip targets the triceps.

So, what's the difference? While both Swiss and football bars have vertical grips, football bars frequently feature angled handles, more so than that of a traditional Swiss bar, and are designed to mimic upper body positions used by American Football or Rugby players. Mirafit offer a range of Swiss bars to suit all, including options where all grips are angled, like a traditional football Bar, and some where only some grips are angled. For the workout below, we'll use Swiss bar and football bar interchangeably - use whichever bar you find more comfortable.

Who Should Use a Football Bar?

Anyone who weight trains can find benefit from using a football bar. Though primarily for upper body exercises, it can also be used in some lower body workouts, making it a versatile tool. Its neutral grip reduces stress on shoulder and wrist joints, making it ideal for those with weaker joints or who are recovering from injuries. It is also heavily utilised by powerlifters and strongmen to effectively target muscle groups with heavy load but keep their joints more protected for the big lifts.

Football Bar Workout

Swiss Bar Bench Press (4 sets / 8 reps)

Place a Swiss bar into a Half Power Rack. Lie flat on the bench and place your hands on the grips closest to shoulder width apart. Un-rack the bar with control, and slowly lower it to your chest. Once your chest is reached, explosively push out back to your starting position, ensuring elbows remain tucked in, and that control and shoulder contact with the bench is maintained.

Swiss Bar Overhead Press (4 sets / 8 reps)

Start with the Rackable Swiss Bar in a power rack. With your hands at shoulder width apart, un-rack the bar at shoulder level and walk out with the weight. Press the bar above your head, arms in a fully extended position. Keep your core tight at all times, and ensure you return to your starting position in a controlled manner.

Football Bar Bent Over Row (3 sets / 12 reps)

Either starting from the floor, from suitable height safety spotters or j-hooks on a power rack, lift the bar to hip height. Hinge at the hips, ensuring your back stays flat. Pull the bar towards your chest, keeping your core tight and using your back muscles to complete the movement. Squeeze your shoulder blades together, then lower the bar slowly back to a neutral position.

Football Bar Hammer Curls (3 sets / 12-15 reps)

Grip the bar in a narrow position. Starting with your arms fully extended, curl the bar upwards, ensuring you focus on contracting your biceps and keeping your elbows tucked in (flaring the elbows can result in poor form). Once you have reached full range, slowly lower the bar in a controlled manner.

Football Bar Triceps Extension (3 sets / 12-15 reps)

Grip the football bar in a narrow position and hold it above your head. Slowly lower the bar behind your head, ensuring your elbows remain close to your ears to help maintain control and an optimal bar path. Press the bar back to the starting position, ensuring you stay tight and keeping the emphasis on squeezing your triceps throughout. This exercise can be performed effectively in a standing or seated position.

Football bars can provide an effective way to target several muscle groups, while reducing stress and fatigue on joints due to the neutral grip position. The variety of hand placements allows for variations in your normal routine and can provide even the most hardcore of strength athletes with a great option to bolster their heavy lifts. Add to this their versatility in the breadth of upper body exercises they can accommodate; these bars are suitable for both home and commercial gyms alike.

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Tags: Equipment > Bars and Weight Plates ; Equipment > Benches ; Equipment > Power Racks and Cages ; Exercise Type > Strength ; Misc > Workout