How does it work?
Because the Football Bar (otherwise know as a Swiss bar) is designed to imitate the motions and functions of Football athletes, linemen will push with their elbows in and hands in the neutral position which is why the bar is designed the way it was. While dumbbells have the benefit of balancing strength unilaterally, bilateral work tends to be more effective when training for strength. Using a Football Bar makes training more safe on an athletes shoulders and allows for more bilateral variations.
The Football Bar is great variation to the standard bar and extremely easy on the shoulders. It kills the triceps when using it during a pressing exercise and can also be used for hammer curls. The big drawback is taking the bar off the bench press – it’s quite awkward with very heavy weights and using a lift off is difficult as well. This is something that takes quite a bit of time to get used to and thus may relegate the bar to higher rep assistance work when using it for bench pressing.
This training bar is the best bar option for any athlete who has suffered from shoulder issues or injuries because it limits your shoulders rotation. Most any upper body lifts can be done using the Football bar such as the bench press, incline bench, and overhead press. Although, it is great for the upper body, the Football Bar is not limited to the upper body. Another great lift with the bar is the front squat. While front squatting the bar sits right across the shoulders which creates a wide base of support for the bar. This eliminates any tendency for the bar to roll away and also really helps distribute the weight over a great area, doing so makes the lift more comfortable.