Trap Bars
Trap bars (hex bars) place you inside the frame, keeping the weight centered and reducing lower back stress during deadlifts. They are the safest way to deadlift heavy for people with back issues.
Al...
See allTrap bars (hex bars) place you inside the frame, keeping the weight centered and reducing lower back stress during deadlifts. They are the safest way to deadlift heavy for people with back issues.
Also excellent for shrugs, farmer's walks, and loaded carries. The neutral grip handles are more comfortable than a straight bar for high-rep pulling.
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Trap bars (hex bars) place you inside the frame, keeping the weight centered and reducing lower back stress during deadlifts. They are the safest way to deadlift heavy for people with back issues. Al...
See allTrap bars (hex bars) place you inside the frame, keeping the weight centered and reducing lower back stress during deadlifts. They are the safest way to deadlift heavy for people with back issues.
Also excellent for shrugs, farmer's walks, and loaded carries. The neutral grip handles are more comfortable than a straight bar for high-rep pulling.
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Buying Guide
When choosing a trap bar, pay close attention to the bar weight (most weigh 20-30kg), sleeve length, and whether it offers raised and low handles. Raised handles reduce range of motion and are ideal for beginners or those with mobility limitations. Look for a loadable sleeve length of at least 25cm per side to fit enough plates for serious deadlifting.
Frame geometry matters more than people think. An open-back (non-hexagonal) design lets you walk forward for farmer's carries without bumping the frame. Knurled handles improve grip on heavy pulls. Budget around 150-300€ for a quality trap bar that will last decades — avoid the cheapest options, as welds on thin-gauge steel tend to crack under repeated heavy loading.
Frequently Asked Questions
What is the difference between a trap bar and a hex bar?
They are the same thing. "Trap bar" refers to its original use for trap (trapezius) shrugs, while "hex bar" describes the hexagonal frame shape. Some newer designs are diamond or open-back shaped but still fall under the same category.
Can I use a trap bar for exercises other than deadlifts?
Absolutely. Trap bars are excellent for shrugs, farmer's walks, loaded carries, overhead presses (with some models), bent-over rows, and even jump squats for athletic training. The neutral grip and centered load make many movements more comfortable.
Should I choose raised handles or low handles?
Most quality trap bars offer both — just flip the bar over. Raised handles reduce range of motion and are easier on the lower back, making them great for beginners. Low handles mimic a conventional deadlift depth and build more strength through a full range of motion.
What weight capacity should I look for in a trap bar?
For most home gym users, a 300kg capacity is more than enough. Competitive lifters should look for bars rated at 400kg or higher. Check the steel gauge and weld quality — a thicker frame (at least 25mm tubing) handles heavy loads more safely over time.
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