Most likely, you know what a trap bar is, but maybe you haven’t tried one out yet. But wait! When the time comes to deadlift, this is a bar you should know about. It isn’t just a deadlift bar, either. You can do shrugs, overhead presses, and Farmer’s Walks with this versatile bar. In this article, I’ll tell you everything you need to know about the trap bar. Ready? Let’s get going!
What Is A Trap Bar
A trap bar is also called a hex bar, and sometimes a shrug bar. The frame is hexagonal-shaped with a plate holder at each end, and raised handles. You stand inside the frame. Some trap bars have an open-back design, which adds a little more versatility. All trap bars have raised handles with knurling for a better grip. Typically the handles force a parallel grip.
A Little History
A powerlifter named Al Gerad invented the trap bar way back in the 1980’s. It seems he wanted a bar that was easier on his lower back when doing deadlifts and shrugs. The bar is named after the trap or trapezius muscles.
Trap Bar Exercises
Here’s the exercises you can do using the trap bar:
Deadlifts
Of course, the deadlift is one of the best exercises you can do. It will work most of the body with an emphasis on the back. Using a trap bar takes a lot of stress off the lower back and puts it on the quads. For me, it almost turned deads into a leg exercise.
Squats
Like deadlifts, squats are one of best exercises you can do. Yet, they can cause stress on your lower back. Or, if you’re like me and have had lumbar fusion surgery, the trap bar is an ideal solution to your new reality. It hits the quads hard while being easy on the lower back area.
Shrugs
Shrugs are a great trap exercise. As noted, using a trap bar lets you use a lot of weight while keeping stress off the lower back.
Farmer’s Walk
This is a tremendous weighted carry exercise that works the entire body. If your grip can take it, it’s worth including this in your routine. The trap bar is a good choice for an exercise like this, but may limit stride length. Not to mention, you need some width if you plan to walk with one of these.
Bent Rows
Of course, this is a standard back exercise that is typically used to build thickness. Using a trap bar with its raised handles means you don’t have to bend over as far, making it easier on the lower back.
Of course, you can try the Trap Bar on any exercise and see what works best for you.
If you’re using a walk-through style trap bar, you can do more exercises::
Lunges
Some of the trap bars available have an open-back design that allows lifters to do this quad builder.
Single Arm Carries
There’s lifters that like to do weighted carries one arm at a time. The open-back design is ideal for this.
The Benefits Of The Trap Bar
The trap bar has several benefits over regular straight bars. Here’s a look at the primary advantages:
A Good Choice For Lifters With Hip Flexion Problems
When you do a full deadlift, the starting position begins near the end of the average person’s hip flexion range of motion. Some lifter’s might not have enough natural range of motion, making it hard to do a deadlift correctly. Many lifters make up for this by flexing their spine, which in turn can lead to back pain. Still, the deadlift is a cornerstone movement. Stress is taken off the lower back by using a trap bar. It also allows the use of more weight.
Helps Develop Proper Form
A trap bar supports proper deadlift form. It does this by forcing you to stand upright more than when using a barbell. The trap bar puts your center of gravity in a vertical position, and as noted, lets you use more weight.
Supports The Knees
When you do a regular deadlift, your knees can get in the way of the bar. That’s because the bar travels upwards slightly touching the body, including the knees. Also, you may find you have to bend your knees unnaturally to ensure a smooth movement. If you have long legs, this may be a problem. Using a trap bar for deadlifts takes this type of problem out of the movement because of the open space you stand in.
Trap Bars Target The Quads
As noted, by using a trap bar, you can stand more upright. This makes it easier to shift the weight to your quads. Also as noted, when I use a trap bar for deads, it really hits the quads.
Considerations If You Buy A Trap Bar
If like mine, your gym has a trap bar, great! What if you train at home, and want to buy one? Here are the things you should look for.
Bar Length
Some trap bars are long enough to be used inside a power rack. This means you can set the safety pins and train heavy in complete safety. However, not all trap bars are long enough to use in a power rack, making them easier for small home gyms. If it were me, I would use it in my power rack, even though my current home gym is tiny. Despite the lack of space, I train at home once a week, and do most of my work inside the power rack. However, unlike, say, bench presses done without safety pins of some sort, you can’t get hurt using a trap bar, you’re standing inside it.
Sleeve Length
This is the length of the plate holders (I have not seen very many trap bars that will work with standard plates, so we’re mostly talking Olympic plates). Most trap bars have at least 9” plate holders. Some are several inches longer. If you train heavy, you’ll want a trap bar with long plate holders to hold those big and thick Olympic plates.
Weight Capacity
Many trap bars have a maximum weight capacity of 500 lbs, with some going up to 1,000 lbs. The weight capacity you choose depends on your strength goals. When you make your choice, try to go with one that can handle at least 100-200 pounds over your goals.
Knurling
Knurling refers to the diamond etching on the handles. The majority of quality trap bars have handles that are knurled. This improves your grip on the bar, yet may be hard on your hands. For this reason, lifting gloves may be the way to go. Speaking of lifting gloves, get yours here!
Olympic and Standard Weights
If you’re like me, you don’t use Olympic plates in your home gym. Also like me, many lifters start with budget-friendly standard plates. If that’s the case, there aren’t very many trap bar options available. You will have to search for one. On the other hand, Olympic plates are taller than standard plates, meaning the bar does not have to travel as far. This in theory will let you use more weight.
Construction
If you’ve found a trap bar you like, what is it made of? Look for solid steel, not steel tubing, which may not have enough load capacity. The last thing you want to deal with is the trap bar bending under a heavy load.
Summary
So, you train in the gym, and have decided to give their trap bar a shot. Great! I’m sure you’ll like it. Or, you train in your own home gym, and have decided to buy a trap bar. That’s a wise investment, it can add a lot to your training. Use the tips in this guide to help you make the right choice. Finally, take the time to stop by illpumpyouup.com for all your supplement needs – plus we have lifting straps and belts! Stop by and stock up today!