Trap Bar in 30 and 50 mm

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 variety of benefits for your strength training. Whether you're an experienced athlete or just starting out, the trap bar will take your fitness routine to the next level. Below, we'll discuss some of the benefits of trap bar training and popular exercise applications. The trap bar offers great potential for performing strength exercises more gently and efficiently, making the hex bar the perfect addition to your training sessions.

What is a trap bar?

The trap bar is a special barbell often used in strength training and weightlifting. The hexagonal barbell with two side handles is particularly useful for deadlifts. The trap bar allows you to lift heavy weights ergonomically. Unlike the Olympic bar, with the trap bar you don't stand behind the bar, but rather inside the stage. The hex bar is usually made of solid steel and has deep and high handles with extra-grippy knurling. This makes lifting heavy weights easier and more optimized.

Benefits of Trap Bar Training

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

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 spinal positioning . This reduces the risk of injury and strain on the lower back muscles. This makes the trap bar particularly suitable for people with back problems or for trainees seeking a gentler alternative to the conventional deadlift.

Improved grip strength

The side handles of the trap bar allow for better grip strength compared to traditional barbells. This is especially beneficial for exercises that require strong grip strength. The extra-grippy knurling of the hex bar handles provides additional support during exercise execution.

Full body workout

The trap bar allows you to train multiple muscle groups simultaneously. Deadlifts target not only the legs and back, but also the shoulders, arms, and abdominal muscles. Training with the trap bar is particularly effective for the leg muscles. The trap bar allows for a more natural movement and better alignment of the body's center of gravity. This effectively trains large muscle groups such as the quadriceps, hamstrings, and glutes.

Lower risk of injury

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

Practice applications with the Trap Bar 30 and 50 mm

Trap Bar Deadlift

The trap bar deadlift is one of the most popular exercises using a hex bar. This exercise is suitable not only for beginners but also for experienced athletes. The positioning of the handles ensures a straight back during the exercise. With the conventional deadlift, the grip must be held in front of the body in an ergonomic hand position.

Advantages of the Trap Bar Deadlift:

✦ Less strain on the joints than classic deadlifts – The more upright posture reduces the strain on the lumbar spine.

✦ Beginner-friendly – ​​The natural grip position makes the technique easier.

✦ More quadriceps activation – Compared to the barbell deadlift, the front thigh is more stressed.

Trap Bar Farmer's Walk

The classic strongman exercise, the farmer's walk, can be optimally performed with the trap bar. The start of the exercise is almost identical to a deadlift. The hex bar is picked up with a neutral grip, the legs are extended, and the back is straight until a stable starting position is reached. Then, a specific distance is covered with controlled steps. Maintain an upright posture and a straight back at all times to relieve pressure on the spine and optimally activate the muscles. The farmer's walk is an extremely effective exercise for improving grip strength and strength endurance, as well as strengthening the leg, abdominal, and neck muscles.

Advantages of the Farmers Walk with the Trap Bar:

✦ Extremely effective for grip strength – Strengthens fingers, hands and forearms like no other exercise.

✦ Improves posture – Promotes an upright posture and reduces the risk of back problems.

What should you look for when buying a hex bar?

When purchasing a trap bar, pay attention to the maximum load capacity. The bar is primarily used for heavy exercises and therefore must be made of high-quality and durable material such as solid steel. In addition to the material, the quality of the knurling/knurling of the hex bar is important. A good grip is essential for lifting heavy weights. Therefore, pay attention to the specifications regarding the knurling on the barbell. Also consider the length of the weight plate holder. What weight plates will you be using? Can they support the desired weight? Do you need a trap bar with a 30 mm or 50 mm weight plate holder?

Why motion sports ? At motion sports, we offer high-quality trap bars , specially developed for tough and safe training. Our trap bars are made of robust material that can withstand even high loads. Our models also feature non-slip knurling, which provides a secure grip during exercise. We place great emphasis on high quality and customer satisfaction. Our trap bars are the perfect tool for your workout. Our recommendations are the Hex Bar 30 mm and Hex Bar 50 mm .

Frequently Asked Questions about the Trap Bar (FAQ)

Is a trap bar better than a barbell?

It depends on your training goal. The trap bar is easier on your back and makes your technique easier, while the barbell offers greater freedom of movement.

Who is a trap bar suitable for?

It is suitable for beginners, advanced users, athletes and people with back problems.

How much weight can you lift with a trap bar?

Depending on the model, trap bars can be loaded with up to 500 kg.

Are there differences between trap bars?

Yes, there are differences in handle height, material, load capacity and weight.