IRONHELM Long Bar 54"

The IRONHELM Long Bar 54" is a lightweight aluminum bar with a free-hanging chain at each end. Load each chain with your own plates or kettlebells. The weight swings and shifts as you move, so every rep tests your stability, grip and core control as well as your strength.

It's built for athletes who need strength that holds up under real, unpredictable load, in football, rugby, HYROX, CrossFit and functional fitness.

Why train with the Long Bar

• Stability under load: The weight hangs and moves, so your core, hips and shoulders have to control it through the whole rep.
• Grip and joint strength: Offset, swinging loads build grip strength and joint control that a fixed barbell can't.
• Rotational power: Train the bracing, twisting and anti-rotation strength that carries over to contact and field sports.
• Load it your way: Use standard iron plates, bumper plates or kettlebells, up to 100 lb on each end.
• Adjustable instability: Change the chain length to make the weight swing more or less.
• Easy to carry: The bar weighs under 7 lb, so it moves easily between stations or out to the field.
• Full body, every level: Upper body, lower body and core work for beginners through advanced athletes.

How it's built

Both ends of the Long Bar carry the same stainless and galvanized steel hardware, so the load hangs and moves the same way on each side.

• Rotary swing hook: heavy-duty stainless steel that pivots 180° and spins 360°, so the chain moves freely with the weight instead of twisting.
• Galvanized steel chain: 2' of 1/4" chain hangs the load below the bar. That's where the swing and instability come from.
• Spring snap: 316 stainless steel, for a quick, secure clip-on connection.
• Aluminum tube: 54" long with a durable grip material. It's strong enough for 100 lb on each end and still weighs under 7 lb.

Pair it with the Pulley System

The Long Bar also connects to the IRONHELM Pulley System for cable-resisted training, as shown in the photos. The Pulley System ships with every IRONHELM Mace and isn't included with the Long Bar.

What's in the box

• IRONHELM Long Bar 54": aluminum round tube with a durable grip material
• On each end:
  • Stainless steel heavy-duty rotary swing hook (180° + 360°)
  • 2' of 1/4" galvanized steel chain
  • 316 stainless steel spring snap

Weight plates and kettlebells are not included.

Specs

• Length: 54" (4'6")
• Bar weight: under 7 lb
• Recommended maximum load: 100 lb per end, 200 lb total
• Works with: standard iron plates, bumper plates, grip plates and kettlebells
• Recommended space: 8' × 8' clear area (many exercises need less)

See it in action

Watch athletes train with the Long Bar in the product videos. Then learn the foundational movements on the IRONHELM Long Bar exercises page.