What Is a Bow/Buffalo Bar and Why It Deserves a Spot in Your Gym?
The Bow/Buffalo Bar is one of the most underrated yet powerful tools for lifters seeking joint-friendly alternatives to traditional barbells. Designed with a unique cambered curve, this specialty bar provides relief to the shoulders, wrists, and elbows while enhancing muscle activation during key lifts. Whether you’re a seasoned powerlifter, a recreational gym-goer dealing with joint pain, or simply looking to add variety to your training, the Bow/Buffalo Bar is a game-changer worth exploring.
In this article, we’ll take a deep dive into everything you need to know about the Bow/Buffalo Bar—from its origin and design to its benefits, usage, and comparisons—so you can decide whether this bar deserves a permanent home in your gym.
What Is a Bow/Buffalo Bar?
The Bow Bar, also known as the Buffalo Bar or cambered barbell, is a curved version of the traditional straight barbell. Its defining feature is a subtle arch across the bar’s shaft, allowing for a more natural grip and reduced stress on the upper body joints.
The design of this bar traces back to powerlifting circles, most notably Westside Barbell, where strength athletes began using it to maintain training intensity without compromising joint health. It’s commonly used for squats, bench presses, and good mornings.
Despite going by multiple names—Bow Bar, Buffalo Bar, and Cambered Bar—all terms describe the same fundamental piece of equipment. The curve in the bar makes a huge difference in mechanics, especially during exercises like squats and bench presses, where bar position and joint alignment are critical.
In recent years, more strength coaches and physical therapists have recommended the Bow/Buffalo Bar for individuals struggling with range of motion limitations or chronic joint issues. The bar’s ergonomic design promotes natural movement patterns, which can lead to improved lifting longevity and consistent performance.
Design and Technical Characteristics
The Bow/Buffalo Bar stands out due to its ergonomically curved design. This curve—often 2 to 3 inches below the bar’s centerline at the grip area—lowers the center of gravity and aligns better with the body’s biomechanics.
Key Design Features Include
- Length: Ranges between 88″ to 96″, longer than a standard Olympic bar (86″).
- Shaft Diameter: Typically 32mm, providing a thicker grip for increased forearm activation.
- Tensile Strength: Many bars offer 190K PSI to 200K PSI, ensuring durability under heavy loads.
- Sleeves: Some models come with rotating sleeves or fixed bushings.
- Knurling: Mild to aggressive, usually center knurled to assist in squats.
- Finish: Black oxide, zinc, or chrome coating for enhanced rust resistance and aesthetic appeal.
The camber’s depth varies by brand. For example, the StrongArm Buffalo Bar has a ~3″ drop, while the Titan Yukon Bar offers a more aggressive 6″ curve. The curve allows lifters to achieve a deeper range of motion and positions the bar in a more shoulder-friendly path.
Some premium versions, like the Kabuki Strength Duffalo Bar, include proprietary steel, upgraded knurling, and extreme attention to curve geometry—making them a favorite among elite powerlifters.
5 Benefits of Using a Bow/Buffalo Bar
The Bow/Buffalo Bar offers a wide range of benefits for lifters, especially those dealing with mobility restrictions or joint discomfort.
1. Reduces Shoulder and Wrist Stress
Thanks to its curved design, the Bow/Buffalo Bar allows your shoulders and wrists to remain in a more neutral position, reducing strain during pressing and squatting movements. This is a blessing for anyone recovering from a shoulder injury or suffering from chronic joint discomfort.
The bar reduces external rotation requirements of the shoulders in back squats, allowing individuals with tight thoracic spines or rotator cuff injuries to lift without excessive pain.
2. Enhances Range of Motion
In exercises like the bench press, the bar’s camber allows you to go deeper at the bottom of the movement. This can help recruit more muscle fibers in the chest and triceps, potentially leading to greater hypertrophy over time.
This increased range of motion is also beneficial for functional fitness athletes who rely on deep pressing ranges for movements like push-ups, dips, and muscle-ups.
3. Improves Joint Health Over Time
By promoting a more natural movement pattern, the bar reduces wear and tear on your shoulders and elbows. Over the course of months or years of training, this can translate into improved joint longevity.
Many lifters find they can train more frequently with the Bow/Buffalo Bar due to its ergonomic benefits, making it easier to adhere to long-term programs.
4. Offers Versatility
It’s not just for squats and benches. You can use the Bow/Buffalo Bar for good mornings, overhead presses, Zercher squats, and more. Many lifters also incorporate it into dynamic or speed work, particularly in conjugate programming systems.
5. Promotes Better Scapular Retraction
The curved shape naturally pushes your scapulae into a retracted position during pressing, enhancing upper-back engagement and safety.
How to Use It: Exercises & Technique
Here’s how to integrate the Bow/Buffalo Bar into your training routine effectively:
1. Bow Bar Squats
- Setup: Place the bar on your upper traps or rear delts.
- Grip: Use a slightly wider grip for wrist comfort.
- Form Cue: Stay upright; the curve encourages more vertical alignment of the torso.
- Tip: Great for box squats and accommodating resistance, such as bands or chains.
2. Buffalo Bar Bench Press
- Setup: Lie flat on the floor with your feet firmly planted.
- Descent: Control the bar; the curve increases ROM.
- Press: Focus on keeping your elbows tucked at a 45-degree angle.
- Tip: Ideal for developing lower-body strength and shoulder mobility.
3. Good Mornings
- Setup: Similar to a back squat.
- Movement: Hinge at the hips, keep a neutral spine.
- Tip: Use lighter loads initially, as the bar’s curved path can cause strain.
4. Overhead Press and Zercher Squats
- Adds comfort to front-loaded positions and reduces elbow strain.
Other accessory lifts include cambered bar rows, tempo squats, seated good mornings, and tempo bench press. Use slow eccentrics to increase time under tension.
Comparing Popular Bow/Buffalo Bars
Let’s compare three of the most commonly used Bow/Buffalo Bars on the market:
1. StrongArm Buffalo Bar
- Drop: ~3″
- Length: 92″
- Tensile Strength: 190K PSI
- Knurling: Medium-aggressive
- Pros: Solid build, versatile, Westside Barbell approved
- Cons: Not the most aggressive camber
2. Titan Yukon Bar
- Drop: ~6″
- Length: 96″
- Weight Capacity: 1,500 lbs
- Pros: Affordable, long camber for deep presses
- Cons: Bushings instead of bearings, finish quality varies
3. Bells of Steel Buffalo Bar
- Drop: ~4.3″
- Length: 88″
- Weight: 44 lbs
- Finish: Black zinc
- Pros: Compact size, perfect for home gyms
- Cons: May feel short for wider racks
4. Kabuki Strength Duffalo Bar
- Drop: ~5+”
- Length: 96″
- Tensile Strength: 195K PSI
- Pros: Elite build quality, patented design
- Cons: Expensive, long lead times
You can choose based on budget, available space, and your training goals. All three are solid options, each with its own strengths.
Considerations Before Buying
Before investing in a Bow/Buffalo Bar, consider the following:
- Injury History: Ideal for lifters with shoulder, wrist, or elbow issues.
- Gym Space: Some bars are long (96″); measure your rack clearance.
- Budget: Prices range from $200 to $600+, depending on features.
- Compatibility: Ensure your squat rack and bench can accommodate longer bars.
- Usage Frequency: If using frequently, invest in a mid-to-high-tier bar.
- Weight Capacity: Ensure it suits your strength level if you’re lifting heavy loads.
Workout Split With Bow/Buffalo Bar
Here’s a sample weekly training split integrating the Bow/Buffalo Bar:
Monday – Lower Body (Max Effort)
- Bow Bar Box Squats – 5×3
- Deficit Deadlifts – 4×4
- Walking Lunges – 3×12
- Core Work
Tuesday – Recovery Day
- Active mobility drills
- Resistance band work
- Light sled pushes
Wednesday – Upper Body (Max Effort)
- Buffalo Bar Bench Press – 5×5
- Incline Dumbbell Press – 4×8
- Chest Supported Rows – 4×10
- Band Pull-Aparts
Friday – Dynamic Lower Body
- Speed Squats w/ Bow Bar – 8×2
- Good Mornings – 3×10
- Reverse Lunges – 3×10 each leg
- Calf Raises – 3×15
Saturday – Dynamic Upper Body
- Speed Bench w/ Buffalo Bar – 8×3
- Overhead Press – 3×8
- Triceps Pushdowns – 3×15
- Lateral Raises – 3×12
Conclusion
The Bow/Buffalo Bar is more than just a specialty tool—it’s a joint-saving powerhouse that deserves serious attention from anyone committed to long-term training. Whether you’re an elite powerlifter, a bodybuilder, or someone simply trying to train pain-free, this bar can add comfort and variety to your workouts.
With its curved design, which reduces stress on the shoulders and increases range of motion, the Bow/Buffalo Bar is a smart investment for lifters of all levels. From enhanced biomechanics to injury prevention and long-term joint health, its benefits are clear.
If you’re serious about building strength while preserving your body, consider adding the Bow/Buffalo Bar to your gym arsenal. Your joints will thank you—and so will your performance under the barbell.
Frequently Asked Questions (FAQ)
Q1) Are Bow Bars and Buffalo Bars the Same Thing?
Essentially yes, but with minor distinctions. Both refer to cambered barbells designed to reduce joint stress. The term “Buffalo Bar” was originally trademarked by Westside Barbell, while “Bow Bar” is the generic name for this style of barbell. Some manufacturers may make subtle design variations, but functionally, they serve the same purpose.
Q2) What’s the Difference Between These and a Duffalo Bar?
The Duffalo Bar (by Kabuki Strength) features a more pronounced 10″ camber compared to the typical 3-6″ curve of Bow/Buffalo Bars. This deeper arc provides greater joint relief but requires more stabilization.
Q3) Can I Use These Bars for Deadlifts?
Not recommended. The curved design creates uneven weight distribution off the floor, which alters proper deadlift mechanics. These bars are ideal for exercises such as squats, bench presses, rows, and good mornings.
Q4) How Much Should I Reduce the Weight When Switching From a Straight Bar?
Start with 20-30% less weight than your straight bar working sets. The increased range of motion and different weight distribution make lifts more challenging initially.
Q5) Are These Bars Suitable for Beginners?
While beginners can use them, it’s generally better to master fundamental lifts with a straight bar first. These specialty bars are particularly valuable for:
- Intermediate/advanced lifters
- Those with shoulder, wrist, or elbow limitations
- Athletes looking to vary their training stimulus
Q6) Do I Need Special Equipment to Use These Bars?
Most power racks accommodate them, but check:
- J-hook depth must support the curved center
- Sleeve length (typically Olympic 2″)
- Clearance space (especially for longer 96″ bars)
Q7) Why Do These Bars Help With Shoulder Pain?
Research shows cambered bars:
- Reduce shoulder abduction by 12% (vs straight bars)
- Allow more natural scapular movement
- Decrease load on the rotator cuff during pressing motions
Q8) What’s the Ideal Camber Size?
- 3-4″ Drop: Best all-purpose choice (StrongArm, Bells of Steel)
- 6″ Drop: Maximizes range of motion (Titan Yukon)
- 10″ Drop: Specialty rehab use (Duffalo Bar)
Q9) How Do I Choose Between Brands?
Consider:
- Budget: $250-$350 (Titan) vs $400-$600 (premium)
- Use Case: Powerlifting vs general training
- Features: Knurling type, sleeve rotation, warranty
Q10) Are These Bars Worth the Investment?
Worth it if you:
- Experience joint pain during lifting
- Want to increase training variety
- Are a competitive athlete looking for specialty tools
- Have exhausted straight bar progressions
May not need if you:
- Are a beginner
- Have no joint issues
- Train primarily for general fitness
