Barn Plates are a type of weight plate designed for strength training exercises. They are typically larger and thicker than standard weight plates, and they have a raised lip or “barn door” around the edge. This unique design offers several benefits for lifters of all levels, making them a valuable addition to any home or commercial gym.
The Benefits of Using Barn Plates
Increased Stability: The raised lip of barn plates creates a larger surface area that rests on the floor, preventing the plates from wobbling or tipping during exercises like deadlifts and presses. This added stability is crucial for maintaining proper form and reducing the risk of injury.
Enhanced Grip: The lip also provides a more secure grip when loading and unloading plates, especially for lifters with larger hands. This can be particularly helpful for exercises like farmer’s carries, where a strong grip is essential.
Durability: Barn plates are often made from thicker, more durable materials than standard plates, making them ideal for heavy lifting and high-impact workouts. They can withstand repeated drops and impacts without cracking or breaking.
Unique Training Options: The size and shape of barn plates lend themselves to unconventional exercises that challenge grip strength, core stability, and overall athleticism. Some examples include:
- Plate pinches: Grip the smooth side of two barn plates together and lift them off the ground, holding for time or distance.
- Plate flips: Flip a barn plate end-over-end, using explosive power from your hips and core.
- Loaded carries: Carry one or two barn plates for distance or time, engaging your grip, core, and upper back muscles.
Choosing the Right Barn Plates
When selecting barn plates, consider the following factors:
- Material: Barn plates are commonly made from steel or cast iron. Steel plates are generally more durable, while cast iron plates offer a more traditional look and feel.
- Weight: Barn plates come in a variety of weights, typically ranging from 25 to 100 pounds. Choose a weight that aligns with your strength level and training goals.
- Diameter: The diameter of the center hole should be compatible with your barbell or other equipment.
- Price: Barn plates can vary in price depending on the material, weight, and brand.
Integrating Barn Plates into Your Training
Barn plates can be incorporated into a wide range of strength training programs. Here are a few examples:
- Deadlifts: The added stability of barn plates is especially beneficial for heavy deadlifts, helping you maintain a strong and stable base.
- Presses: Barn plates can enhance stability during overhead presses, reducing the risk of wobbling or losing balance.
- Farmer’s carries: The thick lip provides a comfortable and secure grip for heavy farmer’s carries, challenging your grip strength and core stability.
Conclusion
Barn plates offer a unique combination of stability, durability, and versatility, making them a valuable investment for any serious lifter. By incorporating them into your training, you can enhance your strength, stability, and overall athleticism. Remember to choose barn plates that align with your individual needs and goals, and always prioritize proper form and technique to maximize results and minimize the risk of injury.