Trap Bar & Special Bars

Trap Bar - A hex bar for heavy deadlifts

The trap bar, also known as the hex bar , is a versatile hexagonal barbell that offers a number of advantages for your strength training. Whether you are an experienced athlete or a beginner, the trap bar will take your fitness routine to the next level. Below we will discuss some of the advantages of trap bar training and popular exercise applications. The trap bar offers great potential for performing strength exercises more gently and efficiently - so the hex bar is the perfect addition to your training sessions.

What is a trap bar?

The trap bar , or hex bar , is a special barbell that is often used in strength training and weight lifting. The hexagonal barbell with two side handles is particularly used for deadlifts. The trap bar allows you to lift heavy weights ergonomically while you are inside the bar. The hex bar is usually made of solid steel and has handles with extra-grip knurling. This makes lifting heavy weights easier and optimized.

Benefits of Trap Bar Training

Trap bar training offers a variety of benefits that will sustainably optimize your strength training and especially your deadlift routine. Here are some of the most important benefits at a glance:

Reduced strain on the spine

Using the trap bar allows for improved biomechanical alignment. The hands are positioned at the sides of the body, resulting in a more natural positioning of the spine . This reduces the risk of injury and overload of the lower back muscles. This makes the trap bar particularly suitable for people with back problems or for trainees who are looking for a gentler alternative to the conventional deadlift.

Improved grip strength

The side handles of the trap bar allow for better grip strength compared to conventional barbells. This is particularly beneficial for exercises that require strong grip strength. The extra-grippy knurling of the hex bar handles gives you additional support while performing the exercise.

full-body workout

The trap bar allows you to train several muscle groups at the same time. Deadlifts not only work your legs and back, but also your shoulders, arms and abdominal muscles. Training with the trap bar is particularly effective on the leg muscles. The trap bar enables more natural movement and better alignment of the body's center of gravity. This effectively trains the large muscle groups such as quadriceps, hamstrings and glutes.

Lower risk of injury

Due to the improved alignment and more natural movement, the risk of injury during trap bar training is lower than with conventional deadlifts. The load on the lower back is reduced while the stabilizing muscles are strengthened.

Practice applications with the Trap Bar

Trap Bar Deadlift

The trap bar deadlift is one of the most well-known exercises with the hex bar. Position yourself in the middle of the trap bar and grab the handles of the hex bar with a neutral grip position. Stand firmly and position your feet slightly outwards so that you can push your knees outwards while performing the exercise. Keep your back straight throughout the entire exercise. Bend your knees and lift the bar up with controlled force. Stretch your legs completely and come into the end position of the exercise. Now lower the weight again in a controlled manner. Repeat the exercise as often as you like and depending on your individual training goal.

Trap Bar Farmer's Walk

The classic strongman exercise Farmer's Walk can be easily performed with the trap bar. The start of the exercise is almost identical to the deadlift. Pick up the hex bar and get into the starting position by stretching your legs and back. Now walk a certain distance or as far as you can with the trap bar in your hand. Make sure your back is straight! The Farmer's Walk exercise trains grip strength, strength endurance as well as the legs, abdominal muscles and neck.

Trap Bar Shrugs

Performing the neck exercise shrugs with the help of the trap bar is very popular among strength athletes. To do this, pick up the hex bar and hold it with your arms outstretched. Let your shoulders fall down. Now raise your shoulders as high as possible. Hold the tension for a moment and then slowly lower your shoulders. Repeat this exercise as often as you like. A big advantage of performing this exercise with a hex bar is that you can load the bar with heavy weights very quickly and flexibly. Often the dumbbell weights are not enough for experienced athletes.

What to look for when buying a hex bar?

When buying a trap bar, pay attention to the maximum load capacity. The bar is mainly used for heavy exercises and must therefore be made of high-quality and durable material such as solid steel. In addition to the material used, the quality of the knurling / knurling of the hex bar is important. In order to be able to move heavy weights, a good grip is essential. Therefore, pay attention to the information on the knurling of the barbell. Also consider the disc holder. Which discs do you use? Can you load your desired weight? Do you need a trap bar with a 30 mm or 50 mm disc holder? Why motion sports ? At motion sports, we offer high-quality trap bars that have been specially developed for heavy and safe training. Our trap bars are made of robust material that can withstand even high loads. They also have a non-slip knurling / knurling that gives you a secure hold during your training. We attach great importance to high quality and customer satisfaction. Our trap bars are the perfect tool for your massive workout. Our recommendations - Hex Bar 30 mm and Hex Bar 50 mm . Tip: Check out the free ATX Fitness app and get inspired by Hex Bar exercises!