Written by Andrew Lenau | ISSA CPT & Sports Nutritionist
Fact checked by Tyler DiGiovanni, BSBM
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Looking for a trap bar so you can perform deadlifts, shrugs, farmer carries, and lunge variations? There are several styles of trap bars are available, offering varying designs and functionality. So how do you pick the best one?
To save you guys time, money, and future frustration, we have done all the necessary research for you and created a comprehensive list of the best trap bars available.
Whether you’re a commercial or home gym owner looking to purchase a new specialty bar, this article should cover all the information you will need.
8 Best Trap Bars For All Budgets
- Overall Best: Bells Of Steel Trap Bar 3.0
- Budget Pick: CAP Barbell Olympic Trap Bar
- Amazon Pick: XMark Olympic Hex Bar
- Multi-Grip Pick: Valor Fitness OB-HEX Trap Bar
- Flat Trap Bar: Combat Ready Olympic Trap Bar
- Rackable Trap Bar: Titan Rackable Trap Bar
- Single Handle Trap Bar: Fringe Trap Bar
- Alternative Trap Bar: Titan Rickshaw Farmer’s Walk
SFS Pick
Bells of Steel
SFS Budget Pick
CAP Barbell
SFS Amazon Pick
XMark
1. Overall Best Trap Bar: Bells Of Steel Trap Bar 3.0
The Bells Of Steel Trap Bar 3.0 is a breath of fresh air that combines great functionality, beautiful design, and utility in one solid lifting accessory. This is our favorite trap bar for plenty of good reasons, including the rotating sleeves, open-bar design, and rigid materials.
This trap bar from Bells Of Steel is capable of withstanding an impressive 700 pounds, which should be plenty for a majority of lifters.
Most trap bars don't have a built-in jack but this one does, which makes it very convenient to load or unload your weight plates.
The only potential downside of the BoS Trap Bar is that it has shorter loading sleeves, which would be OK for steel plates but won’t be able to hold many bumper plates.
The open design of this trap bar enables you to do a variety of lifts since you don’t have a restrictive bar in your way as you’re exercising, providing more room to workout in.
This solid trap bar from BoS can provide excellent utility, is durable, has rotating sleeves, and is made from high-quality materials.
For all of the factors listed above, it is one of the best trap bars on the market and would work for most people looking for a new accessory piece.
Pros
- Convenient design
- Lifetime warranty
- Built-in bar jack
- Rotating sleeves
- Weight capacity of 700 lb
Cons
- Shorter sleeves
The Open Trap Bar is one of the most versatile barbells to have in your gym. Smoother pulls and being easy to load gives you an unmatched deadlift experience...
2. Best Budget Trap Bar: CAP Barbell Olympic Trap Bar
The CAP Barbell Olympic Trap Bar is our recommendation for the best value trap bar if you’re looking for a solid option and don’t want to break the bank.
CAP’s Olympic closed trap bar is one of the best values on the market and will allow beginners to get a full-body workout while reducing the risk of injury.
While the CAP hex bar lacks the refinement and design aspects of more expensive options, it is still a dependable piece of workout equipment. It is constructed with tubular steel and carbon steel bolts that keep the bar light ( 28.2 pounds) but still manages to have a max capacity of 500 pounds.
This affordable trap bar frame from CAP is incredibly compact, at only 50-inches in length, paired with the incorporated rubber feet that will protect your floor from damage, making it a great value trap bar for your budget gym setup.
The only downside of this bar is that it feels more rigid than its higher-end competition and doesn’t have knurling on the handles. Which can make it difficult to grip while lifting, especially with sweaty hands. If you’re in the market for a budget-friendly option that doesn’t sacrifice any functionality, then most lifters will probably be happy with the CAP Olympic hex bar.
For under $100 it's hard to go wrong with this bar.
Pros
- Durable
- Feet built-in
- Nice industrial powder coating
- Great for budget build
Cons
- Smaller weight capacity
- Poor warranty
This bar allows for a full body workout by engaging large muscle groups thereby building strength and fueling muscle growth...
3. Best Trap Bar On Amazon: XMark Olympic Hex Bar
The Revolving Grip Hex Bar from XMark is a style of bar that seems to be slowly taking the industry by storm.
Instead of using a fully welded unit with fixed-position handles, like most hex bars on the market, this unique design offers an assembly-required unit that features revolving knurled handles and elevated plate sleeves.
The clever design choice results in each rotation of the handle offering a grip with a different diameter. From 30 mm to 38 mm and all the way up to 45 mm, this level of variety in grip diameter should work with most people’s hands.
The largest size at 45 mm is pretty thick, which can provide a killer forearm and grip workout. The Revolving Grip Hex Bar from XMark has elevated plate sleeves that make unloading and loading weights incredibly easy.
The overall size of the XMark Revolving Grip hex Bar is significant, so storage of this bar can be more difficult. It is 65″ long, offers a generous 26″ between the handles, and it weighs in at 55 pounds or 25 kg.
The only flaw in an otherwise perfect hex bar is the sleeve length is only 10”. To combat this, we recommend using metal plates instead of bumper plates.
The weight sleeves are chrome-plated, which makes putting plates on and off much more manageable while also being resistant to scratch and wear over time.
With a 700-lb max capacity, the shorter plate sleeve should be enough as long as you aren’t a powerlifter or a strongman.
The XMark hex bar includes shock-resistant bolt-on rubber feet to protect your floor and keep the weight from rolling around your gym.
Pros
- Three different-sized grip options
- Shock-resistant rubber feet
- Unique design
- Elevated plate storage
Cons
- Needs to be assembled
- Amazon warranty is not great
Knurled revolving tri-grip handles allow the user to choose from 30mm, 38mm, or 45mm grip. Effortless loading and unloading...
4. Best Multi-Grip Hex Bar: Valor Fitness OB-ADJ Hex Bar
The Valor Fitness OB-ADJ Adjustable Hex Bar has an exclusive, patented design to help lifters choose which grip width suits their needs the best. By squeezing the pin, you can adjust the position of the handles on the fly, making this option everything but your traditional hex bar.
The unique handle positioning system helps to ensure you maintain correct lifting form through the midline, which helps to keep you balanced and reduce strain on the spine during a tough lift. The grip width adjustable positions are 20”, 24.5”, and 28.75” to fit many users of varying sizes and needs.
The Valor Fitness OB-ADJ Adjustable Hex Bar offers rubber stoppers that protect your gym floor from damage while also providing more effortless loading and unloading of weight plates.
Typically trap bars that need to be assembled have lower weight capacity; this bar is an exception. With an impressive 500 lb weight capacity, it should be more than sufficient for most lifers’ needs.
For the price, the Valor Fitness OB-ADJ Adjustable Hex Bar is an excellent multi-grip option that will provide plenty of versatility to anybody’s workout.
Pros
- Different grip options
- Rubber stoppers to protect the floor
- Reasonably priced
- One-of-a-kind design
Cons
- Assembly required
- Lower weight capacity for serious lifters
Exclusive patent pending 1” grip handle can be adjusted between 3 different angles, allowing the user to choose which grip width suits...
5. Best Flat Trap Bar: Combat Ready Olympic Trap Bar
There are a few reasons we picked the Combat Ready Olympic trap bar as our best flat trap bar. It has excellent specifications, has solid build quality, is made in the USA, and is reasonably priced.
The biggest reason you would pick this traditional trap bar over others is if you are in the US army or plan on joining, as the Combat Ready Olympic Trap Bar is made to the exact specifications laid by the USA Army for the Combat Readiness Test.
The combat Ready Olympic Trap Bar is built to handle just about any weight you can throw at it due to its thick frame with heavy-duty welds. While they don’t provide a specific weight capacity on the product page, they say it can handle 4-45 pound bumper plates on each side.
Since the steel bar weighs 60 lb, the estimated weight capacity is between 400-450 lb, which is more than enough compared to what the Army testing requires.
This hex bar boasts heavy-duty 1.5” x 1.5” powder coated steel tubing, 1.3” diameter medium knurled handles, and is compatible to be racked in most racks.
Since it is rackable, it can be used to perform overhead presses and different exercise variations that you can’t do with ease outside of a rack, making it a good choice for those who plan to use in tandem with a power rack.
Pros
- Built with the Army in mind
- Made in the USA
- Reasonably priced
- Rackable hex bar
Cons
- Basic design
Designed specifically for the Army and is great for heavy testing. With the Combat Ready Bar being 89” in length you are able to rack it...
6. Best Rackable Trap Bar: Titan Rackable Trap Bar
The Titan Fitness Rackable Hex Trap Bar V3 is a positive redesign of their V2. With this redesign, they added an improved black powder coat, medium diamond texturing on the knurling, and Titan branded endcaps.
The Titan Fitness rackable trap bar has a hex design with a dual handle setup to create a great multifunctional specialty bar.
Like most of Titan Fitness’s products, it is constructed from high-quality precision grade stainless steel and a newly improved black powder coat to prevent the bar from being damaged and rusting out over time.
Unlike many trap bars on the market, this design is meant to be used inside a power rack so that you can perform more exercise variations such as rack pulls and shoulder presses.
In addition to more functionality, you get the added benefit of being able to take advantage of the safety features that a power rack can provide with straps and spotter arms. When not inside of a rack, the bar sits 7.5” off of the floor, which is perfect for deadlift variations.
It does come with 28 mm thick-medium textured, knurled handles that will give you a solid and firm grip without being too sharp, which is essential when you’re trying to lift some heavy weights.
The hexagonal design is easy to get in and out of while also being able to support up to 800 lb.
It isn’t hard to see why the Titan hex bar can help you to lift safer, lift heavier, and last you a lifetime of intense workouts.
Pros
- Affordable
- Decent knurling
- Solid weight capacity
- Easy flip design
- Rackable
Cons
- Powder coating can chip easily
The Olympic Hex Trap Bar is designed to be used inside your rack and correct your form as you perform deadlifts, bent over rows, squat jumps, and more...
7. Best Two Handle Trap Bar: Fringe Trap Bar
The Fringe Fitness Trap Bar may look like most conventional trap bars, but there’s still plenty that sets it apart from the competition.
Coming in at 45 pounds, it weighs the same as a traditional barbell and comes in lighter than most other trap bars.
The loadable sleeve length is a little bit on the short side, at 10 inches long, but if you don’t use bumper plates, you should be able to load it up for even the heaviest lifts.
The Fringe Fitness Trap bar comes with two knurled handle options, with one being flush with the weight sleeves and the other set directly above.
Having the dual handle design can help individuals with rehabilitation or for those who aren’t capable of getting low enough due to poor flexibility, allowing you to still get a solid pulling workout in without the discomfort or pain of a single handle design.
The 25mm handle diameter, which features medium knurling that won’t tear your hands to shreds, and should be comfortable for both men’s and women’s hands.
The Fringe Fitness Trap bar has a weight capacity of 600 pounds, and it comes with a no-drama 1-year warranty against manufacturer defects. Plus, with Fringe Sports top quality customer service department, even if you do have issues with this product, it will be taken care of quickly and efficiently.
Pros
- Chrome finish is resistant to rust
- Knurling on both handles
- Decent weight capacity
Cons
- Basic design
- Expensive
Perfect for performing heavy shrugs and dead-lifts. Two handle options, one flush with sleeve and a second directly above...
8. Best Alternative Trap Bar: Titan Rickshaw Farmer’s Walk
If you want to build stronger quads, back, calves, and traps but don’t have the space for a full-blown trap bar, then one of the best pieces of gym equipment to consider is the Titan Fitness Rickshaw. At only $150 at the time of this article being written, it is also a great budget option.
The Titan Fitness Rickshaw is a fantastic compact open-end trap bar that sits quite a bit higher than a traditional trap bar and has only one set of handles. It's an excellent option for farmer carries and shrugs, but it can also effectively be used for most functions of a standard trap bar.
The elevated stance also makes it easier for the loading and unloading of weight plates while also protecting the floor from damage. The handles aren’t knurled, which can make it difficult to grip, but if you chalk your hands, it should be fine.
The handles are 25mm in diameter, which should work for most individuals with normal-sized hands. The handles are 24” apart, which could be potentially narrow for more prominent individuals.
The sleeves are 13” long, which gives you plenty of room to load it up with iron plates or bumper plates.
The bar is technically not a trap bar and was designed to be more of a strongman tool but it can be used as a trap bar, which is why it is on our list as the best alternative trap bar.
Pros
- Compact
- Elevated sleeves for easy loading & unloading
- Open design
- Rubber feet
- Rackable
Cons
- No knurling
- Short sleeves
The Rickshaw Farmer’s Walk is the perfect piece of equipment to make loading and unloading weight easier. With this, you can attack many exercises for a killer workout simply and effectively...
8 Best Trap Bars Comparison
Below is a chart that highlights the similarities and differences of our favorite trap bars. Try to find one that aligns with your needs.
|
Product Name |
Price ($-$$$$) |
Size |
Warranty |
Weight Capacity |
Trap Bar Features |
Average Rating |
|
|
$$ |
59” 22.2” 4.8" |
Lifetime Warranty |
700 lb |
Open design Great engineering Built in jack |
★★★★.8 309 Reviews |
|
$ |
50.4” 29” 14” |
30-days |
500 lb |
Neutral grips Compact design Several different color options |
6,037 Reviews ★★★★.5
|
|
|
$$ |
65” 31” 8.5” |
30-days |
700 lb |
Revolving grips 2” diameter sleeves Black and red color scheme Spacious interior |
★★★★.8 190 Reviews |
|
|
$$ |
71” 28” 7” |
30-days |
500 lb |
Unique adjustable handle system Useful for a variety of exercise variations Fits many different body types |
★★★★.6 91 Reviews |
|
|
$$ |
89” 28.5” 3” |
In-home lifetime warranty |
NA |
Meets U.S. Military specs
|
NA |
|
|
$$ |
85.5” 28.5” 7.5” |
One year limited warranty |
800 lb |
Multifunctional specialty barbell Precision grade stainless steel Heavy-duty design |
10 Reviews ★★★★.8 |
|
|
$$ |
56 “ 23.37” 5.25” |
1 year |
600 lb |
Heavy duty design No assembly required Fast, free shipping included |
21 Reviews ★★★★★ |
|
|
$ |
56” 19” 15.5” |
1 year |
NA |
Built with 11-gauge steel Easy to carry Simple assembly |
50 Reviews ★★★★.9 |
2 Types Of Trap Bars
The are two main types you'll come across when shopping for the best trap bars. Below we briefly cover each type.
1. Closed Trap Bar
Closed trap bars are definitely the most common type you'll see in most gyms. The closed bar has a hexagonal shape (hex bar) that the lifter steps into. With closed bars, you can still see a wide variety of designs and functions such as dual-level handles, rotating handles, rackable length and so on.
2. Open trap Bar
The open trap bar is a newer take on the traditional hex bar. Open bars have only been around the last few years but are becoming more and more popular due to the increased functionality they offer. Unlike the closed trap bar, this style has one side "open" so that you aren't confined within a solid hex bar frame.
With the open section of the bar, users can perform more exercises like walking lunges and other unilateral movements without worrying about coming into contact with the bar.
Other perks that you'll often find on open trap bars are multiple handles and grips, and built-in bar jacks that make it super simple and efficient to load and unload weight plates.
The downside of open bars is that they tend to be more expensive than closed hex bars.
Benefits Of Trap Bars:
A trap bar is a specialty bar that is slowly rising in popularity due to adding variety in training, being easy to learn, and potentially reducing the risk of injury.
Down below, we have highlighted other key benefits of a trap bar that you should be aware of.
1. Better Athletic Performance & Strength
To develop a well-rounded body, an athlete should include different movements and training styles to increase strength, agility, and muscular performance. Lifting with a trap bar can lead to significant increases in each of these factors while also reducing the risk of injury.
2. Joint & Lower Back Friendly
One of the most important differences between a trap bar and an Olympic-style barbell or deadlift bar is that a trap bar centers the weight in line with your body’s center of gravity rather than placing it in front. Centralizing the weight reduces the amount of pressure being put on your lower back and helps lifters to keep their spines more neutral.
This load placement also reduces the chances of the lifter hyperextending because the lockout tends to feel more natural. You see lots of people pushing their hips through the bar and throwing their shoulders back to lock out on a traditional deadlift, which can be very harmful to your body.
Most people tend to only think about the lower body benefits of a trap bar, but in reality, they are also safer for your shoulders and elbows because of the neutral grip of the handles. Many people tend to lift a traditional barbell with a switch grip as the weights get heavier, which results in the weight being slightly off center—resulting in muscle imbalances and potential injuries over time.
3. Quick & Easy Way to Teach Proper Deadlifting Mechanics
One of the foundational movements for most people in the gym is the straight bar deadlift, but if you have poor hip mobility, it can be challenging to do with proper form. The trap bar is an excellent accessory for these individuals to learn how to properly hip hinge and set up for a lift off the floor.
Once you get the hang of the trap bar deadlift, you will find that your mobility and confidence with a straight bar will increase.
4. Functional & Versatile
There is plenty of variety when it comes to the exercises that you can perform with a trap bar—making it one of the most helpful accessory bars to have in your arsenal.
Trap bars help you perform different exercises including:
- Trap bar deadlifts
- Pressing movements
- Farmer carries
- Shrugs
- Squats
- Rows
Some other types of trap bars have additional features and styles that will let you even do different lunge variations and open up the possibility of more options.
All this functionality from a single style of specialty bar is pretty awesome, especially when you factor in the additional safety benefits. It isn’t hard to see why many gym owners choose to purchase a trap bar for their setups.
What to Consider When Buying A Trap Bar:
We used the factors below to help us determine the best trap bars that made our list. Everyone will have varying needs so make sure to see which aspect is the most important for your given situation.
1. Size
One of the key factors to consider when purchasing a trap bar is if you will have enough space to use and store this new piece of equipment in your gym setup. To ensure you have ample room in your gym, you must consider the bar’s exterior dimensions and where you will store it when not in use.
For example, if your gym space is cramped, you shouldn’t look at a trap bar with a larger footprint; instead, look at a compact option that would fit perfectly in a small space. On the flip side, if you have an ample amount of space, like an entire garage or basement, you can get a beefier unit and not worry about space.
An easy rule of thumb when estimating how much space you will need is that if the area is large enough to do traditional deadlifts, then you will have ample room to use a trap bar. To store a trap bar, we recommend purchasing a sturdy hook to hang it up on the wall or simply an open space on the floor by a wall to lean it up against.
If you’re still unsure how much space you’ll need in your gym for a trap bar, it would be best to overestimate and leave plenty of open space to lift in.
2. Build
Similar to a barbell, most high-quality trap bar options are going to be made from steel. So the factor that will vary from bars is going to be the quality of the steel, which to a degree dictates the strength and bar weight.
When researching build quality, the material isn’t the only factor to check. You should also be looking at the supporting structures of the trap bar. For example, a trap bar that is welded together tends to be stronger than a bar that is put together with bolts and nuts.
A trap bar with a good build will be able to hold the weight you want to lift and have sleeves that are long enough to fit all the plates that you want to load on it.
3. Weight Capacity
Trap bar weight capacity can vary wildly between brands. When selecting a trap bar that is right for you, make sure to purchase one that has a sufficient weight capacity for well above the weight you can lift; that way, you have room to get stronger.
For example, if you can already lift 350 pounds, then a bar with a 750-pound weight capacity will last you a long time. Typically a high-quality trap bar will have a large enough weight capacity for a majority of lifters, with most ranging in the 500-1000+ pound range.
4. Handle Heights
You'll find trap bars can come with three types of handle setups these days.
- Traditional/flat: Some simple trap bars provide users with one option for handles. The handles can be set at a raised height compared to the frame or they'll be aligned with the frame. Having only one set of handles will give you the least amount of functionality but these will often be the cheapest as well.
- Dual Height: These trap bars will have handles at two heights; one set at frame level and one set at a raised height. The higher handles can mimic the same height of a traditional barbell or can give you the ability to move through exercises at a different range of motion. These trap bars are generally more useful than the single-handle bars and are often more expensive.
- Tri-handle: The newest entrants of trap bars are adding the ability for the user to choose from three or more handles. This allows the user to train with various grip diameters which might be a better option if multiple people plan on using the same piece of equipment.
5. Grip Diameter
A trap bar’s grip diameter may not be the first thing that comes to mind, but it is actually very important. The diameter of a trap bar is dependent on your preferences, gender, training style, and hand size.
The most common grip diameter for men’s barbells tends to be roughly 28-30mm, and for women, 25-27mm. Trap bars are no different and feature a wide range of grip diameters.
The best option in our opinion is to find a bar that features adjustable handles so you have the option of various grip diameters on one piece of equipment.
6. Knurling
The knurling on a trap bar does matter, as it can help you keep a better grip on the bar. The knurling will differ from bar to bar, with most offering a “medium” texture that most people will find comfortable and grippy.
Trap bars most commonly include a powder-coated or chrome/zinc finish.
Bars with a powdered coating will usually be more mild compared to those that are bare steel or have a plated finish.
If you plan to deadlift or do heavy shrugs with a trap bar instead of a straight bar, then we recommend knurling that is more aggressive, with deep cuts and an intense pattern to better grip your hands.
However, if you plan to use a trap bar just to supplement your training, then a medium knurl should be more than efficient.
7. Overall design - Open vs Closed
The next characteristic to be aware of is the trap bar’s overall design, which until pretty recently had remained relatively the same for decades.
For many years the trap bar looked pretty much the same between companies, except for some minor changes that didn’t really change the game. Recently this has changed in a positive direction. Now companies are offering designs that are open-ended and, in most ways, a better design.
Open trap bars retain all the benefits of a traditional trap bar and then some, which increases the number of movements that can be done. Companies are also offering trap bars with built-in bar jacks, which makes loading and unloading weights a breeze.
8. Rackable
Another design feature to consider is whether or not you plan on using your bar within a power rack. In this case, you should aim for the longer bars that are rackable, this ability can also lead to more functionality and exercise possibilities.
9. Sleeve Length
Sleeve length is most important for the stronger lifters out there who want to stack up the bar for big lifts. The sleeve length should have a minimum of 10 inches you can load up. Just keep in mind if you use bumper plates then the sleeve length becomes even more important.
10. Finish
Most people wouldn’t think of this, but you also need to be aware of a trap bar’s finish. Generally, companies will finish their trap bars with either stainless steel or Cerakote, as they are the most resistant to wear and tear.
The sleeve finish is the most essential part as they tend to be under more abuse compared to the rest of the bar. Look for bars that have some sort of plating including titanium, chrome or zinc. If the bar has powder coated sleeves then you will see more scratches and chipped paint as you use it.
11. Warranty
As with any piece of high-quality gym equipment, the manufacturer should stand by their product. One way for them to do that is by providing an excellent warranty.
Standard warranties typically will cover any manufacturer defects, shipping failures, and design issues. Warranties can range from 30 days no questions asked return policy to limited lifetime warranties. The safer bet is always the lifetime warranty to protect your investment.
12. Usage
Fitness enthusiasts and weightlifters primarily use training on a trap bar to work on squats, deadlifts, farmer's carry, and shrugs. In addition to offering some unique variations to traditional exercises, it will also help you see more strength gains and keep you safer.
You want to ensure that you invest in a bar that fits your training style, as different types of trap bars have other pros and cons. For example, if you’re looking to maximize your space and do lunge variations, then picking an option with an open design and smaller footprint would be a better option.
But if you’re looking to budget and don’t plan to use a trap bar a bunch, then a closed trap bar would be a better choice.
13. Price
For most people, one of the most important aspects of purchasing something is how much the product costs. Trap bars aren’t the most expensive piece of workout equipment, but you still want to get fantastic value for your money.
You can find trap bars that are under $100, but we wouldn’t recommend them unless you have a very limited budget. A high-quality trap bar can range in price from $140 to over $1000.
As with any product, you want to consider the features that are the most useful for you then find an option that has those features in your price range.
14. Reviews
When buying any gym accessory, you need to take your time and pay close attention to the reviews. Most hex bar brands tend to believe their products are perfect and make bold claims that may not be true, which can lead to lifters making a purchase that won’t be beneficial for their needs.
To make sure this doesn’t happen to you, we recommend doing some research and verifying that the company’s product actually is as good as they say it is. The best way to validate a product is by asking your circle of friends if they have experience with the product.
The best places to check for genuine reviews online of trap bars include trusted fitness blog sites, Amazon, the product’s website, Reddit, fitness pages on Facebook, YouTube and Google.
Trap Bar FAQ
What Is The Best Trap Bar For A Home Gym?
There are plenty of excellent trap bar options that we have recommended to you guys, and most of them would be perfect in a home gym setup. In our opinion, the best one for most people’s home gym setups is the Bells Of Steel Trap Bar 3.0.
Although it is pricey, it has a ton of great functionality, and offers an open design that is perfect for most individuals that are on the market for a trap bar.
If you're not into any of the bars above then some other honorable mentions that didn't make our list are the Rogue TB 2 trap bar, Kabuki Strength trap bar, Eleiko trap bar, Rep Fitness trap bar and the Titan hex trap bar.
Is A Trap Bar Worth It?
Absolutely. The trap bar is definitely one of the most popular specialty bar options on the market. It is a remarkable piece of equipment for anyone who wants to add some diversity to their fitness regiment as they are incredibly versatile and offer plenty of benefits.
Trap bars can help improve athletic performance, reduce the chances of injury, and teach proper deadlift form. Depending on you and your training style, a trap bar can be a great addition to your gym setup.
When should I Use a Trap Bar?
The answer to this question really is dependent on your training style and what goals you have. Trap bars are a great alternative to a straight bar when it comes to building strength in squats, deadlifts, and shrugs.
Some people should use a trap bar due to injuries and want to work on proper form before using a straight bar. We recommend that you do some research and experiment with different exercise variations to find what works best for you.
Why Is It Called A Trap Bar?
The trap bar is a pretty recent discovery in the fitness space. It was initially designed by a champion deadlifter that went by Al Gerard in the mid-1980s. Most people tend to believe that it was called a trap bar because it was meant to be used to shoulder shrugs and build the trapezius muscles.
However, after some intense research, we have found that the original design was trapezoidal, which is why it is actually referred to as a trap bar. Its design has changed quite a bit from the original, taking on a more hexagonal shape, resulting in the trap bar also being referred to as a hex bar.
How To Use A Trap Bar for Deadlift?
The trap bar was built with the primary purpose of lowering the stress on your back by being an excellent substitute for a straight barbell while deadlifting. So if you’re someone who is uncomfortable with traditional deadlifts, want to switch up your workouts, or are recovering from injuries, this is an ideal alternative.
While performing a deadlift with a trap bar, make sure to keep your core engaged, flare your lats, keep your shoulder blades rolled back, and open your chest up.
What trap bar does the army use?
The Combat Ready Olympic Trap Bar was explicitly designed for the Army and is made in the USA to adhere to strict US Army specifications and training protocols. The US Army uses these bars to perform deadlifts in the Combat Readiness Test.
To prepare for this test, the trap bar can be used to perform deadlifts, shrugs, overhead presses, farmer walks, and more.
The specifications of the bar include:
- It must be a hexagon/trap bar- No D-handles
- Olympic-sized- Weigh 60 lbs. The weight of the bar must be within 5% of claimed weight
- Have a durable frame welded from 1.5” square steel tubing
- Have 16.4” of loadable sleeve length
- Both sets of handles must measure 1.34” in diameter, be spaced 25” on center, and be knurled
- Must be made of rust-proof material
- The color of the trap bar is non-specific
Is an open trap bar better?
An open-ended trap bar can be used for all of the same exercises as a close-ended bar but can also be used for lunge-style movements.
Open trap bars typically have a built-in deadlift jack to make loading and unloading a breeze and are much easier to store due to taking up less space. However, due to this additional functionality, open trap bars tend to be more expensive.
So if you need these additional functions and have the money, an open trap bar is usually the better option. The best open trap bar in our opinion is the Bells Of Steel Trap Bar 3.0.
Summary
It isn't difficult to see why so many gyms have at least a regular trap bar, as they are a great addition to any weight training setup. Trap bars are a great piece of workout equipment that offers a ton of important versatility to any workout, especially if you are trying to build the proper mechanics for deadlifts.
The unique bar can also be an excellent tool for a wide array of other exercises like farmers carry, lunges, push press, shrugs, and many more.
A good trap bar is a lifetime investment, so don’t rush your purchasing decision and research an option that works best for you.
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Andrew Lenau
Author