Gym Equipment: Trap (Hex) Bar
A Trap Bar, also known as a Hex Bar, is a specialized weightlifting barbell that has a hexagonal shape, enabling the weight lifter to stand in the middle of it and keep the weight closer to your center of gravity.
The bar is designed to allow for more versatility in lifting movements and is commonly used for exercises such as deadlifts, shrugs, and farmer's walks. The trap bar is especially beneficial for individuals with lower back issues or those who want to increase their lifting capacity while minimizing the risk of injury.
Benefits of a Trap Bar
- Reduced stress on the lower back: The hexagonal shape of the bar allows the lifter to stand inside the bar, reducing the stress on the lower back and putting the lifter in a more upright position.
- Increased loading capacity: The design of the trap bar allows for greater loading capacity compared to a traditional straight barbell.
- Increased stability: The wider stance that is possible with the trap bar provides greater stability during lifting movements.
How to use a Trap Bar
- Begin by standing in the center of the bar with your feet shoulder-width apart.
- Bend down and grasp the handles with a neutral grip (palms facing each other).
- Keep your back straight and chest up as you lift the bar off the ground.
- Extend your hips and knees to stand up with the bar.
- Lower the bar back to the ground in a controlled manner.
Trap or Hex BarExercises Performed using a Trap Bar
Exercises that can be done using a trap bar:
- Trap bar deadlift: This exercise targets the glutes, hamstrings, and lower back muscles.
- Trap bar shrug: This exercise targets the upper trapezius muscle and can be used to increase upper body strength.
- Farmer's walk: This exercise targets the grip, core, and leg muscles and can be used to improve overall strength and conditioning.
We do not sell Trap Bars from this website, though we sometimes provide links to sites where you can buy them.
Disclaimer: Individuals with pre-existing injuries or health conditions should consult with a healthcare professional before using a Trap Bar or beginning any new exercise program.
Related Pages
- EZ Curl Bar — similar to a straight barbell, but has angled grips that make it more comfortable to grip and allow for a wider range of motion.
- Barbell — a long, straight metal bar used in weightlifting and strength training exercises.
- Strength Training Equipment — list and guides
- Weight Training Exercises
- More fitness training products
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