The better our technique, the better the adaptation or performance, relative to the goal of the lift. For instance, if we are squatting to increase lower body muscle mass, then a technique to use full range of motion at the knees and hips is best. It is always beneficial to strive for better technique in order to get the best out of an exercise.

Contrary to popular belief, you do not have to perfect your technique before going heavier. This is because technique is never perfect, every rep will vary somewhat, and sometimes slightly increasing the weight on the bar can actually improve your technique.

However, if going heavier forces you to compensate in a way that changes the focus of the lift, reducing the load may be beneficial. For example, if increasing the weight on your squats reduces the range of motion significantly and brings a lot of lower back compensation, then it may be better to pick a lighter load.

What Is a Technique Bar?

A technique bar is a lighter version of an Olympic lifting bar used for practising barbell and bumper plate exercises if the heavier barbells are too heavy to adequately perform the exercise well enough.

They are perfect for beginner lifters or youth athletes as an introduction to barbell lifting. Technique plates are made from plastic instead of rubber, and come as 2.5kg plates or 5kg plates.

Exercises To Try With a Technique Bar

Clean

• Place your feet under the bar, roughly hip width apart.

• Bend at the knees and hips to reach down to grab the bar, just your legs, keeping your head up and eyes forward.

• Push with the legs to stand up until the bar passes the knees then jump with the legs to propel the bar upwards.

• Guide the bar onto your front delts with your arms by pulling under the bar as it propels upward.

• As the bar lands on the front of your shoulders, cushion the weight into a front squat before standing up fully to finish the rep.

Split Jerk

• Stand tall with a bar in your fingertips, resting across the front of your shoulders.

• Dip your knees and hips into a controlled quarter squat.

• Jump as hard as you can, reversing the initial quarter squat dip.

• As you jump, drive your back foot behind you and your front foot in front of you, punching your body under the barbell to catch in a split jerk position.

• Step your feet together to finish the rep.

Snatch

• Place your feet under the bar, roughly shoulder width apart.

• Bend at the knees and hips to reach down to grab the bar in a wide grip, keeping your head up and eyes forward.

• Push with the legs to stand up until the bar approaches the hip crease then jump with the legs to propel the bar upwards.

• Guide the bar overhead with your arms by pulling under the bar as it propels upward.

• Cushion the weight into an overhead squat before standing up fully to finish the rep.

If you are new to the gym or looking to try more advanced exercises that you have always wanted to learn, technique bars are a great way to introduce some of these more intimidating movements, before progressing onto the regular Olympic barbells and bumper plates. Want somewhere to store your technique bar? View our range of Barbell Racks.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength