What is a trap bar and how it can help make your workouts safer

What is a trap bar

The trap bar (hex bar) is a hexagon-shaped projectile, during which the athlete stands in the center and holds the bar by special handles. There are also varieties in the form of a rhombus and a trapezoid without a back wall.

Hexagonal necks have two types of handles. The first are flush with the hexagon, the second, in the shape of the letter D, are curved stops. The latter allow you to reduce the range of motion, for example in the deadlift.

Most often, the trap bar weighs the standard 20 kg, but there are also models for 25 and 30 kg. So before you collect the bar, check the inscription on the glass.

Why use a trap bar

This type of neck inventedThe History of the Trap Bar / Physical culture study in the mid-80s, powerlifter Al Gerard to perform deadlifts without back pain.

Due to the fact that the bar is not in front, but around the body, the athlete can bend his knees more and less tilt the body, which takes some of the load off the back and allows you to work with large weights without risk get hurt.

According to research1. J. Lake, F. Duncan, M. Jackson. Effect of a Hexagonal Barbell on the Mechanical Demand of Deadlift Performance / Sports (Basel)
2.K. D. Camara, J. W. Coburn, D. D. Dunnick. An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise With Straight and Hexagonal Barbells / Journal of strength and conditioning research, the use of a trap bar in the deadlift increases peak strength, power, and speed, and allowsP. A. Swinton A. Stewart, I. Agouris. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads / Journal of strength and conditioning research lift somewhere 7–8% more weight compared to a classic barbell.

The hexagonal projectile can also be used in exercises for pumping the upper body. Due to the neutral grip, in which the hands are facing each other, during presses and pulls, the shoulders and wrists are in a more natural position.

In the long term, this may increase the weights in some exercises, as well as protect the joints of the hands from overload and injury.

What exercises can you do with a trap bar?

Below we list six exercises with this projectile and tell you how to perform them correctly.

Deadlift

First, decide which handles you will perform the exercise with, and turn the projectile to the desired side.

If you're new to deadlifting, have back problems, or have a hard time bending over due to tight hamstrings, try D-handles. In other cases, use those that are on the same level with the neck.

Set the desired weight on the bar, stand in the middle of the trap bar, place your feet shoulder-width apart or slightly narrower, turn your toes slightly to the sides.

Bend your knees and hips, tilt your body forward and grasp the handles of the bar. Straighten your back, tighten your abs to keep your core rigid.

Press your feet into the floor and lift the barbell while extending your hips and knees. Fully straighten up, lower yourself back to the starting position and repeat.

Do 3-4 sets of 6-15 reps. Select the weight in such a way that the last repetitions in the approach are perceived hard.

Bent over chest row

Due to the neutral grip, you can take heavier weights than with a regular barbell, and at the same time not experience discomfort in the elbows or hands.

Stand in the center of the trap bar, bend at the hips and knees, tilt your torso and grasp the handles. Lift the bar off the floor and hold it in straightened arms - this is the starting position.

Keeping your body tilted, your back straight, and your abs tight, bend your elbows and pull the bar closer to your chest. Slowly and under control, return to the starting position and repeat.

Do 5 sets of 8-12 reps.

Farmer's passage

Unlike dumbbells or kettlebells, the trap bar is much more stable, which means you can lift heavier weights and develop better grip and core strength.

Set the desired weight on the bar, stand in the center and do one deadlift, lifting the barbell from the floor. Keeping a rigid body, straightened shoulders and a straight back, carry the projectile from one end of the hall to the other.

Work on time - start with three sets of 30 seconds of penetration. You can gradually increase the weight on the bar or work time - up to 60 seconds without a break.

Bench press on the floor

Compared to the bench press, the floor version limits the range of motion of the shoulders, allowing you to work with more weight and protecting your shoulders from overexertion. A neutral grip provides additional stability and safety for the joints of the hands.

Place the bar on the power rack posts about 30 cm from the floor. Lie under it, bend your knees and place your feet on the floor.

Grasp the handles, remove the bar from the racks, move it to the starting position, in which the brushes are above the shoulders, and block the elbows.

Bend your arms and lower the bar until the back of your shoulders touches the floor. Squeeze the projectile to the starting position and repeat again. Do three sets of 6-8 reps.

Chest Press

Due to the neutral grip, the trap bar chest press is much more comfortable and safer for the shoulders and wrists than the same exercise with a regular barbell.

Plus, you don't have to tuck your chin in and make sure the bar goes in a straight line and doesn't stay in front of your body. And this means that the risk of tearing the lower back due to incorrect technique will be much lower.

Put the bar on the racks, stand inside and grab the straight handles. Remove the barbell and hold it in bent arms at shoulder level. Tighten your abs, lower your shoulders and check that your elbows are looking clearly at the floor, and not to the sides. Squeeze the bar over your head until your arms are fully extended, lower to the starting position and repeat.

You can also try the version in the power frame. Firstly, it will make the exercise safer when using heavy weights, and secondly, it will increase the load on the muscles, since you will have to do the press from a dead center every time.

Set the safety blocks at shoulder level, place the trap bar on them and stand in the middle. Grab the handles, tighten your body and push the bar up. Gently lower it back to the stops and repeat again. Do 3-4 sets of 6-8 reps.

Split squats on one leg

During split squats, the trap bar does not allow you to fully straighten the working leg, because in this case, at the top point, the thigh will rest against the bar. Thus, you will not be able to block the knee and the muscles will be in tension throughout the entire approach.

Place the bar next to the bench and stand in the center of the bar, with your back to the support. Place one foot on the bench, squat down on one leg, tilt your torso forward and grab the D-handles.

Holding the bar in extended arms, straighten the working leg until the bar touches the thigh. Keep your body tilted and keep your back straight. Squat until your thighs are parallel to the floor. Make sure that the knee of the supporting leg does not wrap inward.

Do 3 sets of 10-12 reps on each leg. It's best to do this exercise at the end of your workout: it provides too much stress and can hurt your core squat and deadlift performance.

How often to work with a trap bar

If your main goal is to pump muscles and improve health, you can only perform the listed exercises with a trap bar. Working with this projectile, you will load the muscles well and reduce the risk of injuring the lower back and arm joints.

If your competitive moves include regular barbell work, the focus should be on them. At the same time, the trap bar can be used for accessory exercises such as bent-over rows, bench presses, farmer walks, split squats, and deadlifts during high volume periods.