What to Do With a Trap Bar in the Gym

1. Introduction

• The versatility of the trap bar

2. Advantages of a trap bar over a barbell

• Center of gravity and comfortable grip

• No scraping or rubbing against the body

3. Determining the weight of a trap bar

• Lack of standard weight

• Examples of popular trap bars and their weights

• Methods to estimate the weight

4. Trap bar deadlift vs. barbell deadlift

• Higher handles for increased weight

• Leg positioning and the benefits of the open design

• Trap bar deadlift as a hybrid exercise

5. Ease of technique with trap bar deadlifts

• Popular choice in sports weight rooms

• Reduced learning curve

6. Other exercises with a trap bar

• Shrugs and farmer's holds

• Deadlift variations and rows

• Surprising use for pressing exercises

7. Conclusion

Introduction

When it comes to gym equipment, there are various options available for strength training. While dumbbells and regular barbells are popular choices, there's often one piece of equipment that tends to go unnoticed—the trap bar. Also known as the "hex bar," this unique tool can be a valuable addition to your workout routine, particularly for exercises like deadlifts and much more.

Advantages of a Trap Bar over a Barbell

When performing weightlifting exercises, it's essential to maintain your center of gravity over your feet to prevent imbalance and potential injury. With a regular straight barbell, this typically involves keeping the center of the bar close to your body. However, the trap bar offers distinct advantages due to its shape and design.

The trap bar is typically ring-shaped or hexagonal, which means its center of gravity is located within the big empty space in the middle. This feature allows you to perform deadlifts without the bar scraping against your shins and shrugs without it rubbing against your body. Moreover, the handles on a trap bar offer a neutral grip, allowing your hands to rest comfortably at your sides with palms facing the sides of your body. Additionally, the handles are positioned higher than those of a regular barbell, reducing the need to bend down as far during deadlifts or other floor exercises. These features can be seen as both pros and cons, depending on individual preferences and exercise goals.

Determining the Weight of a Trap Bar

Before you start loading weight onto the trap bar, it's important to know how much the bar itself weighs. Unfortunately, there isn't a standard weight for trap bars, as they can vary across different models and brands. While many trap bars weigh 45 pounds, similar to standard barbells, it's not uncommon to find trap bars in a range of weights.

To determine the weight of a specific trap bar, you can check for information provided by the manufacturer or try googling the brand and model. Alternatively, if the bar is available at your gym, you can step on a scale and weigh yourself both with and without the trap bar in your hands. However, it's important to note that this method may not always be accurate. If you're unable to find the exact weight, assuming it to be 45 pounds is a reasonable estimate since it aligns with the plate math used for regular barbells.

Trap Bar Deadlift vs. Barbell Deadlift

One common question that arises when discussing the trap bar is whether a trap bar deadlift is considered a "real" deadlift compared to a barbell deadlift. The truth is, a trap bar deadlift allows individuals to lift more weight than they typically would with a barbell, making it appear easier. However, this is mainly due to the fact that more weight is required to reach the same level of effort.

There are two primary differences between trap bar deadlifts and regular deadlifts. Firstly, the handles on most trap bars are positioned higher off the ground. This includes a set of handles that stick up above the middle of the plates, known as the "high handles." However, it's worth noting that trap bars can also be flipped over and lifted from the same height as a standard barbell, which is referred to as the "low handles." Opting for the higher handles generally allows for lifting more weight.

The second difference stems from the shape of the trap bar. With a straight barbell, you must keep your legs behind the bar to avoid any collisions, as two solid objects cannot occupy the same space. However, the open design of the trap bar permits you to position your legs in the most comfortable and strongest manner. For many individuals, this means placing the knees slightly forward of the bar's center of gravity, enabling the quadriceps to assist in lifting the weight.

Trap bar deadlifts are often described as a hybrid exercise that combines elements of both a squat and a deadlift. However, it's important to highlight that the majority of the movement still resembles a deadlift, as our strength is typically greater in this motion. This makes trap bar deadlifts a popular choice in sports weight rooms, where coaches can focus on enhancing overall performance without the need for extensive deadlift technique training.

Ease of Technique with Trap Bar Deadlifts

One significant advantage of incorporating trap bar deadlifts into your workout routine is the reduced emphasis on technique. As previously mentioned, the trap bar deadlift requires less technical skill compared to a barbell deadlift. This aspect makes it an attractive choice for athletes in various sports who need to excel in their respective disciplines without dedicating significant time to learning complex deadlift techniques.

By simply stepping into the trap bar, grabbing the handles, and standing up, individuals can engage in trap bar deadlifts with relative ease. This streamlined approach minimizes the learning curve, allowing individuals to focus more on the weightlifting process itself. Therefore, if you prefer a straightforward and efficient way to lift heavy weights, the trap bar deadlift could be an excellent option for you.

Other Exercises with a Trap Bar

While the trap bar is primarily associated with deadlifts, its versatility extends beyond this single exercise. There are several other movements and variations you can perform with a trap bar to target different muscle groups and enhance overall strength.

One such exercise is the shrug, where you lift the weight using the trap bar and then proceed to shrug your shoulders upward, engaging the trapezius muscles. Due to the open design of the trap bar, you don't need to worry about the bar's position against your body during shrugs. Instead, focus on finding a comfortable spot and executing the movement effectively.

Trap bars are also ideal for farmer's holds and carries, which involve holding the weight and walking. To accommodate leg movement without any obstructions, "open" trap bars are designed to allow free motion without the risk of bumping into the edges of the bar. However, even with a standard trap bar, you can still perform carries by taking smaller steps.

Additionally, trap bars can be used for various deadlift variations, such as block pulls or deficit deadlifts, as well as Romanian deadlifts. These exercises provide unique challenges and target specific muscle groups, helping to further develop overall strength and stability.

Surprisingly, the trap bar can also be utilized for pressing exercises. While it may initially seem awkward to get the bar into position, if your trap bar fits into a squat rack, you can unrack it from there. Resting the bar on the safeties instead of using J-hooks can facilitate overhead presses, bench presses, and floor presses. The neutral handles of the trap bar and the extended range of motion, thanks to the barbell's center not touching your body, contribute to a different pressing experience compared to traditional barbells.

Conclusion

The trap bar, also known as the hex bar, offers unique advantages and exercise variations in the realm of strength training. Its design and features, such as a centered center of gravity and comfortable neutral grip, make it an excellent choice for exercises like deadlifts and shrugs. While determining the weight of a trap bar can be challenging due to the lack of standardization, estimating it to be around 45 pounds is a reasonable approach.

Trap bar deadlifts provide an opportunity to lift more weight while maintaining relative ease in terms of technique. This makes them popular among athletes in sports weight rooms, where efficiency and performance are paramount. Moreover, the trap bar is not limited to deadlifts alone but can also be used for various exercises, including shrugs, farmer's holds and carries, deadlift variations, rows, and even pressing movements.

Incorporating the trap bar into your workout routine can add variety and target different muscle groups, contributing to overall strength gains. So, if you've been neglecting the hexagonal bar in the corner of your gym, it's time to make its acquaintance and explore the many possibilities it offers.

FAQs

Q1: What makes the trap bar different from a regular barbell?

The trap bar has a unique hexagonal or ring-shaped design, which places its center of gravity in the empty space in the middle. This allows for more comfortable movements, such as deadlifts and shrugs, without scraping or rubbing against the body. Additionally, the neutral grip handles and higher positioning of the handles compared to a regular barbell offer further advantages.

Q2: How can I determine the weight of a trap bar?

While there isn't a standard weight for trap bars, many models weigh around 45 pounds, similar to standard barbells. However, trap bars can vary in weight across different brands and models. To find the weight of a specific trap bar, you can check for information provided by the manufacturer or search online. Alternatively, you can weigh yourself with and without the trap bar, or ask gym staff for assistance.

Q3: Can I lift more weight with a trap bar compared to a barbell?

In general, individuals can often lift more weight with a trap bar deadlift compared to a barbell deadlift. This is mainly because of the higher handles on the trap bar, which allow for better leverage and increased load-bearing capacity. However, it's important to note that the difficulty and effort level can still be adjusted based on personal preferences and goals.

Q4: Are trap bar deadlifts considered a hybrid between a squat and deadlift?

Trap bar deadlifts are often described as a hybrid exercise, as they incorporate elements of both a squat and a deadlift. While the movement predominantly resembles a deadlift, the open design of the trap bar allows for variations in leg positioning. This flexibility enables individuals to position their legs in a manner that maximizes their strength and comfort, resulting in a combination of both squat and deadlift mechanics.

Q5: Can I perform pressing exercises with a trap bar?

Yes, the trap bar can be used for pressing exercises, including overhead presses, bench presses, and floor presses. While it may require some adjustments and positioning, using a trap bar for pressing movements offers benefits such as the neutral grip handles and a longer range of motion, as the center of the bar doesn't touch your body. This can provide a unique pressing experience compared to traditional barbells.