HomeAdvice & Guides5 Awesome Benefits of the Swiss Bar

5 Awesome Benefits of the Swiss Bar

The Swiss bar, sometimes referred to as the football bar or multi-grip bar, is a very popular piece of equipment for building strength.

Not only does the Swiss bar help you get strong, but it also improves training variety and it’s great for those with shoulder/upper extremity issues.

The Swiss bar was actually the first specialty bar I purchased for my personal home gym. Since buying it, it’s been a valuable member of my bar collection, and I continue to use it in a number of ways.

Let’s have a look at five amazing benefits of the Swiss bar that I think everyone can benefit from.

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#1: It’s a Shoulder Saver

One of the biggest reasons people buy a Swiss bar is because it’s easier on the shoulders. I’d venture a guess that most of us have dealt with some sort of shoulder pain in our lives. Perhaps some have undergone major surgeries to repair damage caused by lifting or possibly trauma. Considering I was dealing with some shoulder discomfort at the time on straight bar bench, I picked up a Swiss bar to take the pressure off.

Swiss Bar - Rogue - Garage Gym Lab

Due to the fact the bar itself offers angled or truly neutral grips, it puts the shoulder in a less compromised position. In doing so, it provides an opportunity to recover while also still stimulating muscle growth. Sometimes it helps to completely rest from an injury, but if your body will allow it, it’s extremely beneficial to work around an issue.

The Swiss bar is a great way to work around an injury. After exclusively benching with the Swiss Bar for a couple of months, I personally found my shoulder pain essentially dissolved completely. Now that I’m back to benching regularly with my straight bars, I use the Swiss bar more as an accessory tool.

#2: It’s Very Versatile

Although the Swiss bar is commonly thought to be a tool for benching, its training application is actually much more comprehensive.

You can use a Swiss bar in a number of ways. Take a look at this list, highlighting some of the popular/possible movements:

  • Bench Press
  • Floor Press
  • JM Press
  • Shoulder Press
  • Front Lateral Raise
  • Back Rows
  • Inverted Back Rows (Place on Rack Safeties)
  • Clean and Press
  • Stiff Legged Deadlift
  • Triceps Skull Crushers/Extensions
  • Hammer Curls
  • Chin Ups (Place on top of Rack)
  • Push Ups (Place on Rack Safeties)

The great thing about the Swiss bar, aside from the numerous movements, is that there are multiple grips. This allows for even more variety in your training. On the bench press, for example, you can perform a close grip bench or a wide grip bench (and some in between).

Because of that, the Swiss bar truly offers awesome versatility.

#3: It Will Get You Stronger

One of the biggest benefits of specialty bars, in general, is that they’re useful in getting strong in different ways.

T-Bar Garage Gym Lab

With respect to the Swiss bar, it’s very helpful in building the triceps through the neutral grip pressing movements. This then has a strong carryover to the straight bar bench press, especially if you struggle with your lockout.

The bar has a tendency to be a bit unstable, which requires you to stay very tight through the lift. It can also be quite challenging through the stabilizers and it may take some getting used to when it comes to performing certain movements.

In either case, the Swiss bar can lead to some serious strength gains.

#4: It Comes in Different Shapes & Sizes

Unlike a traditional straight bar where, other than some differences in knurling, diameter, etc… A Swiss bar comes in many different shapes and sizes.

Swiss Bar - Edge Fitness - Garage Gym Lab

There are some bars, for instance, that have all neutral grips, or all angled grips, or a combination of both. Some bars are wider while others have a narrower profile. Most bars have fixed sleeves, but there are some that offer rotating chrome sleeves. Some bars weigh more or less than others.

In any case, you have a lot of options when it comes to picking out a proper Swiss bar. Think about how you’re planning to use the bar and that will help lead your decision.

#5: They Aren’t Very Expensive

Swiss bars can range in prices anywhere from ~$75 to north of $400 depending on what you buy and where you buy it. This makes it an extremely accessible tool for most gyms, commercial or at home.

Swiss Bar - Archon - Garage Gym Lab

This differs from some other specialty bars, such as the safety squat bar, which are traditionally on the more costly side.

So if you’re on a budget, yet you want a quality specialty bar that provides great versatility, the Swiss bar is a nice option.

For the record, you should master the straight bar movement before diving head first into the world of specialty bars.

Where to Buy

If you read my article on the benefits of a safety squat bar, you’d know that there are really only a handful of companies I would trust with my money when it comes to an SSB.

Edge Fitness Swiss Bar - Garage Gym Lab

That’s really not the case when it comes to a Swiss Bar. With that being said, here is a list of companies who are known to make quality Swiss/Multi-Grip bars (this is certainly not an exhaustive list):

I personally own the slim football bar from Edge Fitness, and I really like it. The slim profile makes a difference to me, and it’s very well built. You can read my full review here.

Swiss Bar Benefits – Conclusion

If you’re looking for a specialty bar that’s versatile, affordable, and effective at rehabbing/prehabbing injury, the Swiss bar is an excellent option.

I personally think it’s one of the best specialty bars you can have in your gym.

If you have any questions on Swiss bars in general, please leave a comment below. Likewise, if you want to chime in with your own thoughts, please do so!

As always, I appreciate any feedback.

If you found this review useful, please feel free to share it on social media!

The bar is loaded,


Rogue Fitness Swiss Bar - Garage Gym Lab
Adam is the founder of Garage Gym Lab. He serves as the chief content creator with over two decades of training experience. When he's not testing equipment and writing about all things fitness, Adam loves spending time with his wife and two children.


  1. I totally agree with you about the versatility of the Swiss Bar. I had trouble with my shoulders and after lots of hemming and hawing I bought the Rogue MG-24. I love the angled handles and the thicker than barbell grips. It’s not knurled but I haven’t even one time felt that that was an issue so am glad I saved the money.

    I really enjoyed benching with it for a while but the exercise it absolutely nails is the close grip BP. The angled grips make the CGBP a real good mass exercise. In addition, there is almost zero chest involvement so although you will be lifting less weight it is almost completely driven by the triceps.

    BTW – Great site. I also bought the Rogue Oly Power Bar with the black and silver finish, not cerakote, based on your reviews of it. It is, IMHO, the perfect bar for bodybuilding type lifts. I don’t do and never will do CrossFit or Oly lifts so can’t comment. But the bar is absolutely Amazing.

    KuotaGrant from Winnipeg

  2. I recently had a partial dislocation on my left shoulder. Physio said I can start lifting again with light weight. Straight bar bench hurts shoulder when I’m about 5” from chest with just the bar. Thinking/hoping that a Swiss bar would help with that. The bar will be used mainly for bench press but after I get it I might try it for other things too. Would straight or angled handles be best for me.

    • It would really come down to preference. You can buy one that offers both. I personally prefer the angled grip swiss bars since you can flip it and have the opposite grip. It allows for some additional versatility.

  3. What do you think the Bells of Steel version 2.0 that has rotating sleeves? I have never had the pleasure of using rotating sleeves and wonder if they will make it palpable to get get over the beautiful chrome sleeved Vulcan version .

    • Hey Robert, as of right now it needs improvement. The sleeves don’t currently have bushings in them, which creates some spin issues. Otherwise it’s a nice offering – I’m sure BoS will correct the issue going forward.


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