Buffalo Bar: Design, Benefits, Exercises, and Who Can Benefit

What is a Buffalo Bar?

The buffalo bar, also known as a "bow bar" or "cambered bar," is a specialized barbell characterized by its distinct bowed or curved shape, designed to reduce stress on the shoulders during squats and other barbell exercises.

What is a Buffalo Bar?

A buffalo bar is a unique type of barbell distinguishable by its gentle, outward curve in the middle section, contrasting sharply with the straight shaft of a traditional Olympic barbell. This ergonomic design allows the bar to rest more comfortably across the lifter's upper back and shoulders, accommodating various body types and addressing common mobility limitations. Typically heavier than a standard Olympic bar, buffalo bars often weigh between 55 to 65 pounds (25-30 kg) and feature longer sleeves to accommodate more weight plates, making them suitable for heavy lifting.

Key Design Features:

• Curved Shaft: The defining feature, allowing the bar to sit lower on the back while the hands maintain a more natural, less externally rotated grip.
• Knurling: Usually features aggressive knurling for a secure grip, similar to powerlifting barbells.
• Sleeve Diameter: Standard 2-inch (50mm) sleeves to fit Olympic weight plates.
• Weight: Heavier than a standard Olympic bar, often 55-65 lbs, providing a sturdy feel.

Why Use a Buffalo Bar? Key Benefits

The specialized design of the buffalo bar offers several biomechanical advantages, particularly for compound movements.

• Reduced Shoulder Stress: The primary benefit is the alleviation of shoulder discomfort during squats. The curved shape pushes the bar slightly away from the shoulders, allowing the hands to grip the bar in a more neutral, less externally rotated position. This reduces strain on the rotator cuff, biceps tendons, and anterior deltoids, which can be problematic with a straight bar, especially for individuals with limited shoulder mobility or pre-existing injuries.
• Enhanced Comfort and Stability: The bar's curve distributes the load more evenly across the upper back and traps, creating a larger and more comfortable surface area than a straight bar. This improved contact can lead to greater stability during heavy lifts, allowing the lifter to focus on form rather than discomfort.
• Improved Biomechanics for Squats: For low-bar squatters, the buffalo bar can mimic the bar path without requiring extreme shoulder external rotation. For high-bar squatters, it can feel more natural and less restrictive, promoting a more upright torso position if desired, or allowing for a more comfortable lean without excess shoulder strain.
• Versatility in Training: While primarily known for squats, its design also offers benefits for other exercises, improving grip and reducing shoulder strain.

Common Exercises with a Buffalo Bar

The buffalo bar is versatile and can be incorporated into various strength training routines.

• Squats (High-Bar and Low-Bar Variations): This is the most common and beneficial application. The bar's curve allows for a more comfortable setup, reducing shoulder impingement and promoting better scapular retraction.
• Good Mornings: The curved design can sit more comfortably across the upper back during this hip-hinge exercise, allowing for a deeper stretch and reducing spinal load points compared to a straight bar.
• Bench Press: While less common, some lifters use the buffalo bar for bench press to reduce wrist extension and promote a more natural hand path, especially if they have wrist or elbow issues with a straight bar. The slight curve can also allow for a greater range of motion if the lifter pulls the bar deeper towards the chest.
• Overhead Press: Similar to the bench press, the buffalo bar can be used for overhead pressing to potentially improve wrist and shoulder comfort for some individuals, though it requires careful balance due to the curve.

Who Can Benefit from a Buffalo Bar?

The buffalo bar is not just for advanced lifters; its design offers advantages for a wide range of individuals.

• Individuals with Shoulder Mobility Issues: Those suffering from rotator cuff injuries, impingement syndrome, or general lack of shoulder external rotation will find immediate relief and improved comfort.
• Powerlifters and Strength Athletes: For those who squat heavy and frequently, the buffalo bar can serve as an excellent accessory bar to reduce cumulative stress on the shoulders, allowing for higher training volumes or maintaining squat frequency without aggravating injuries.
• General Fitness Enthusiasts: Anyone looking to improve their squat technique, increase comfort, or simply vary their training can benefit. It can make squatting a more enjoyable and sustainable exercise.
• Rehabilitation Clients (under guidance): Under the supervision of a physical therapist or qualified coach, the buffalo bar can be a valuable tool for reintroducing barbell squats to individuals recovering from shoulder or elbow injuries, allowing them to rebuild strength without excessive strain.

Buffalo Bar vs. Standard Olympic Bar

Understanding the key differences helps in choosing the right tool for your training goals.

• Shape: The most obvious difference is the curved shape of the buffalo bar versus the straight shaft of an Olympic bar.
• Shoulder Position: The buffalo bar promotes a more neutral and less externally rotated shoulder position, reducing strain. A straight bar often requires significant external rotation to secure the bar, which can be problematic for some.
• Exercise Suitability: While a straight bar is the universal standard for most barbell exercises, the buffalo bar excels in squats and exercises where the bar rests on the back, offering a specialized ergonomic advantage.
• Cost/Availability: Buffalo bars are specialty equipment, generally more expensive and less common in commercial gyms than standard Olympic bars.

Considerations When Using a Buffalo Bar

While beneficial, there are a few points to consider when incorporating a buffalo bar into your training.

• Learning Curve: The different feel and balance of the curved bar may require a few sessions to get accustomed to, especially if you are used to a straight bar.
• Weight Distribution: Due to its curve, the center of mass might feel slightly different, which could subtly alter balance initially.
• Spotting: Spotting a buffalo bar squat is similar to a straight bar, but spotters should be aware of the bar's curve and ensure a secure grip.
• Gym Availability: Not all gyms will have a buffalo bar. If you train at a commercial gym, you might need to check for its availability or consider purchasing one for a home gym.

Conclusion

The buffalo bar is a highly effective specialty barbell that addresses common biomechanical challenges, particularly related to shoulder comfort and mobility during squats. Its unique curved design allows for a more natural and less stressful bar placement, making it an invaluable tool for lifters of all levels seeking to improve their squat mechanics, increase training comfort, or navigate around shoulder limitations. While it won't replace the versatility of a standard Olympic bar, its specific advantages make it a worthwhile addition to any serious strength training arsenal.