Overview
The Rogue MG-3 Multi-Grip Bar is a versatile hybrid specialty barbell that combines features from Rogue’s MG-1 and MG-2 bars. It features a unique combination of angled and neutral grips, making it a premier tool for reducing stress on the wrists and shoulders during pressing and pulling movements. Fully machined and assembled in Columbus, Ohio, the MG-3 is rackable on standard power racks and compatible with standard Olympic plates.
Product Page: Rogue MG-3 Multi-Grip Bar
Key Features & Specifications
Weight: 43 lbs (unloaded).
Total Length: 82".
Distance Between Sleeves: 52.75" (Fits standard 43" and 47" wide racks).
Loadable Sleeve Length: 14".
Handle Diameter: 1.25" (31.75mm).
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Grip Options: 4 total grip options across 3 sets of handles:
Angled Inner Handles: Spaced at 10" apart.
Neutral Middle Handles: Spaced at 20" apart.
Neutral Outer Handles: Spaced at 28.5" apart.
Finish: Rogue Signature Black Powder Coat.
Knurling: All six handles are knurled for a firm, tactile grip.
Design: Fully welded frame with a snap-ring sleeve design.
Reversible: The bar can be flipped 180 degrees to reverse the angle of the inner handles (useful for curls or "elbows-in" benching).
Origin: Made in the USA.
Performance Benefits
Joint Protection: The neutral and angled grips allow for a more natural hand position, significantly reducing shoulder strain and wrist torque during bench presses, overhead presses, and tricep extensions.
Muscle Recruitment: By switching between the three spacing options, athletes can target different muscle groups (e.g., narrow for triceps, wide for pectorals).
Stability: The box-frame design prevents the bar from "rolling" in the hands, a common issue with standard straight bars during heavy pressing.
Universal Rackability: Unlike many "Swiss" bars, the MG-3 is designed with enough space between the sleeves to be racked in any standard Rogue power rack or squat stand.
Maintenance and Care
The powder-coat finish is durable but requires basic upkeep to preserve the knurl and prevent oxidation.
Regular Brushing: Use a synthetic (nylon) bristle brush to clear chalk and debris from the knurled handles after use. Important: NEVER use a steel brush on a powder-coated bar, as it will scratch and strip the finish.
Cleaning: Wipe down the frame and sleeves with a light coat of 3-in-1 oil or high-quality machine oil periodically to preserve the finish, especially in humid garage gym environments.
Bushing Care: If the sleeve rotation (though limited on specialty bars) feels restricted, add a drop of 3-in-1 oil to the sleeve-to-shaft interface.
Racking: Use J-cups with plastic or rubber liners to minimize wear on the powder coat finish of the bar.
Warranty Information
The Rogue MG-3 Multi-Grip Bar is typically backed by a Lifetime Warranty against bending and construction defects.
Coverage: Applies to the original purchaser.
Exclusions: Does not cover normal finish wear (powder coat scuffs) or damage caused by negligence (e.g., dropping the bar on safety pins, boxes, or benches).
Frequently Asked Questions (FAQ)
Q: Do I need special collars for this bar? A: Because the sleeves are powder-coated, they are slightly thinner than a standard 50mm Olympic bar (approx. 1.91"). While standard collars may fit, Rogue recommends using Rogue HG 2.0 Axle Collars or Proloc Collars for the most secure fit.
Q: Can I use this bar for squats? A: While possible for some variations, the MG-3 is primarily designed as a pressing and rowing bar. For a specialty squat bar, see the Rogue CB-4 Camber Bar.
Q: Can I use standard Olympic plates? A: Yes. The sleeves are designed to accommodate standard 2" center-hole Olympic plates.
Q: Why flip the bar? A: Flipping the bar changes the direction of the innermost angled handles. One direction is optimized for neutral-grip pressing, while the other is often preferred for curls or close-grip benching to keep the elbows tucked.