Written by Shane Mclean | ACE CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
You might have seen the strange looking hex-shaped bar at the gym and wondered what it was...OR you know exactly what it is but you just don't know what to do with it (besides deadlifts...and is it even worth using when there is a regular barbell laying around?).
Well, first of all, it's called a trap bar (or hex bar) and it was invented by Al Gerared in the late 1980s as an easier way to do, you guessed it, trap raises. But now, thanks to creative coaches, it is used for so much more, and for good reason.
In this article, we’ll go into what makes the trap bar unique, the benefits of using the trap bar, 9 awesomely effective trap bar exercises and why you should do them, and the best way to incorporate the trap bar into your workouts.
WHAT IS A TRAP BAR?
The trap bar has a hex design that allows you to step inside the bar to lift, which aligns the weight more with your center of gravity. It comes with two sets of handles - one projects up in a squared D shape and one pair that’s level with the bar. The bar can be flipped over to make either pair available. This allows you to increase or decrease the range of motion on exercises such as squats and deadlifts, as well as make other exercises feasible like overhead presses. Either way, when you grip it, you will be using a neutral grip.
TRAP BAR TRAINING BENEFITS:
As the weight is aligned better to your center of gravity and the grip is neutral on both handles, the trap bar is easier on your low back, wrists, elbows, and shoulders than a barbell, particularly for the most common exercises - deadlifts and shrugs. The neutral grip and raised handles generally allows for greater loads too.
Here are a few important benefits of using the trap bar:
- There is less shearing force of the spine because the axis of rotation is almost in-line with the load on either side, which reduces the amount of shearing force on the spine. This is a godsend for lifters with a history of lower back pain when deadlifting.
- It is easier to learn complex movements such as the deadlift and squat without hurting yourself. As long as you keep a neutral spine the trap bar is very forgiving.
- The neutral grip on both sides of the trap bar reduces the risk of biceps tears versus a mixed grip on a barbell. This allows you to go heavy without the risk of injury. Plus, easier on the forearms and elbows versus a pronated or supinated grip.
- The trap bar is great for building awesome grip strength because you can load the trap bar heavier than dumbbell farmers carry variations.
- The trap bar usually has raised handles, which shortens the range of motion to lift it up, which also makes it easier on the low back, as well as helps people who are lacking in hip or ankle mobility.
Now that you know the amazing benefits of training with a trap bar you might even be considering buying one. If that's the case check out our post that covers the Best Trap Bars on the market.
9 GREAT TRAP BAR EXERCISES
There are many good trap bar (a.k.a. hex bar) exercises but here are what we consider the 9 best exercises you should be incorporating into your training.
1. Trap bar Deadlift
The trap bar deadlift is frowned upon in powerlifting circles but if you’re not competing or you have a history of lower back pain then this is a great variation. As mentioned, there is less shear force on the lower back as your lower back and hips are more in line with the load. Plus, the neutral grip puts less stress on your upper body joints. And when you lift with the D handles it’s a shorter range of motion allowing you to lift more weight.
How to perform the Trap Bar Deadlift:
- Step in inside the bar and set your feet in your preferred position and hinge down and grab either side of the trap bar.
- Get your chest up and squeeze your shoulder blades together to get your spine neutral.
- Then drive your feet through the floor, stand up and squeeze your glutes at lockout.
- Slowly hinge back until the weights touch the floor.
- Reset and repeat.
2. Trap Bar Shrug
Trap bar shrugs are a fantastic exercise for strengthening the neck and upper traps. Plus, it is simple and easy to learn, This is performed for either strength or muscle and is an exercise that will cater to many fitness goals. It’s a great exercise to support the position of your head and to reinforce good posture. While this exercise can be done with a barbell, the trap bar allows for heavier loads due to the neutral grip and it makes it easier to rep out at high reps due to the comfortable load positioning (which is important as the traps need high volume for growth due to them being a slow twitch dominant muscle).
How to perform the Trap Bar Shrug:
- Step inside the trap bar and squat down to pick up the weight.
- Keeping your shoulders down, chest up and chin tucked raise your upper traps towards your ears as high as possible.
- Pause for a second and slowly lower down to the starting position.
- Reset and repeat for reps.
3. Trap Bar Staggered Stance Deadlift
Trap bar staggered stance deadlift is often referred to as the B-stance deadlift. With the leg behind your offering balance and support, the front leg bears most of the load to help strengthen imbalances between sides. This is a great regression for lifters who cannot do single-leg exercises with good form. The staggered stance makes it even easier on the lower back if bilateral trap bar deadlifts are hard for you. The great thing about the trap bar is it's easier to get into position than with a barbell, and it allows for greater load than dumbbells.
How to perform the Trap Bar Staggered Stance Deadlift:
- Step up the same as you would as the trap bar deadlift but with a staggered stance.
- A heel-to-toe distance works well but adjust for comfort.
- With your shoulders down and chest up, hinge down and grip the trap bar.
- Stand up and lock out your front leg glute.
- Hinge down with your front leg using your back leg as support.
- Reset and repeat for reps.
4. Trap Bar Farmers Carry
The benefits of farmers carries are many. Better grip strength, improved shoulder stability, and conditioning. The trap bar carry takes this all up a notch. With the neutral grip and the hex bar design you’ll be able to carry more weight than dumbbell variations to improve your strength and conditioning in a safe manner.
How to do the Trap Bar Farmers Carry:
- Step inside the bar and use a good deadlift form to pick the weight up.
- With your shoulders down and chest up carefully place one foot in front of the other.
- Walk for 40-100 yards while keeping good posture.
- Hinge down to place the weight down when you’re finished.
5. Trap Bar Overhead Press
Barbell overhead pressing is great but not everyone can perform it. If the barbell aggravates your wrists, elbows, or shoulders the neutral grip of the trap bar is a godsend. The neutral grip is easier on the wrist because the barbell press can cause wrist hyperextension when the weight is heavy. Plus, the neutral grip and the weight being in line with your shoulders is easier on the elbow and shoulder joint too. As for muscles worked, the neutral grip also shifts some emphasis away from the front delts to the side delts and the odd shape of the trap bar forces you to stabilize more which is great for your rotator cuff.
How to perform the Trap Bar Overhead Press:
- Set up the trap bar in the squat rack at shoulder height with the D handles facing down.
- Step in the trap bar and grip the D handle and press up slightly and unrack and walk forward a few steps.
- Then press up with control until your elbows are locked out and pause for a second.
- Slowly lower back down to the starting position, reset and repeat.
- When you’re finished walk back a few steps and place the trap bar back on the squat rack pins.
6. Trap Bar Push-Up
You all know push-ups are awesome and the trap bar push-up is another solid variation that belongs in your training arsenal. Being raised off the ground gives you more range of motion for more muscle-building potential. Plus, the neutral grip is easier on the wrists and instability gives you instant feedback on form. You can’t mindlessly perform this variation you have to be dialed in or else.
How to perform the Trap Bar Push Up:
- Place the trap bar on the ground with the D handles facing up.
- Grip the D handles and get into a strong push-up position.
- Lower down keeping your elbows at a 45-degree angle.
- Stop once you feel a slight stretch in your chest and pause for a second.
- Push up until lockout and reset and repeat.
7. Trap Bar Floor Press
All floor press variations are easier on the shoulders because the floor stops the shoulder from too much excessive external rotation. The trap bar variation with the neutral grip is easier on your upper body joints if wrist, elbow, and shoulder are an issue for you. Plus, you can go heavier than dumbbell floor press variations which are great for added strength and muscle. If you are looking to improve your lockout strength, the trap bar floor press is great.
How to perform the Trap Bar Floor Press:
- Set up the trap bar on the squat rack with flat handles down and the D handles up with space for you to get under it.
- Grip the trap bar firmly and unrack with your wrists in neutral and feet and back flat on the floor.
- Slowly lower until triceps touch the floor and then press back up until lockout.
- Slowly lower down with control and repeat for reps.
8. Trap Bar Bent Over Row
The trap bar bent over row with the neutral grip and your center of gravity more in line with the weight is easier on the low back, elbows, and shoulders. Plus, the setup is easier in comparison to the barbell variation. And the wider neutral grip will challenge the muscles of your upper back more to keep a neutral spine with less stress on the lower back. On top of all that, you simply can't do a neutral grip bent over row with a barbell, and again, dumbbells don't allow for as great of load. It's a win-win all round with the hex bar.
How to perform the Trap Bar Bent Over Row:
- Step inside the trap bar and hinge down and grab either side of the trap bar.
- Squeeze your shoulder blades together, get your chest up and row until the back of the bar touches your glutes.
- Have your elbows angled at about 45 degrees throughout the exercise.
- Pause for a second and then slowly lower the weight back down.
- Reset and repeat.
9. Trap Bar Jump Squat
The trap bar jump squat is safer than barbell variation because the load is off your lower back, particularly when you land. It’s a great variation to build power in your legs but only when loaded correctly. Use 20% of your body weight on the bar for best results. Remember the goal here is power and quickness, height, and not strength.
How to perform the Trap Bar Jump Squat:
- Load 20% of your body weight on the bar. For example, a 200-pound man places 40 pounds on the bar.
- With your chest up and shoulders down, squat down and grip the D handles
- Squat up explosively with your feet leaving the ground.
- Land softly from toe to heel standing straight up.
- Lower back into a squat and repeat for reps.
Watch a video we made demonstrating all of these exercises
TRAP BAR WORKOUTS & PROGRAMMING
Here are a couple of trap bar circuits for fat loss, muscle, and conditioning. Be aware the trap bar is tough on your grip and to take a rest after finishing grip intense exercise. Because the loading and set up are different between exercises, having your equipment ready will make set up easier.
All the exercises above can be substituted in your regular workouts as a replacement for barbell and dumbbell variations for variety or safety sake. The trap bar is a great tool to have in your toolbox.
If you want to do a trap bar only workout for whatever reason, it could look like this...
Instructions: Do each exercise one after the other as a circuit, resting as necessary between exercises. After you have finished one circuit rest for 2-3 minutes and do 2-3 rounds
Circuit One:
- Jump Squat x 6-10 reps
- Push-up x 10-30 reps
- Farmer's Carry x 20-40 meters
- Shrugs x 10 reps
- Bent Over Row x 8-12 reps
- Floor press x 10-12 reps
- Staggered stance deadlift x 6-8 reps per side
Circuit Two:
- Trap bar deadlift 2-3 sets x 6-8 reps
- Floor press 2-3 sets x 8-12 reps
- Farmer's Carry: 2-3 sets x 20-40 meters
- Jump squats x 6-8 reps
- Bent Over Row: 2-3 sets x 8-12 reps
- Overhead press: 2-3 sets x 6-12 reps
- Staggered Stance Deadlift: 2-3 sets x 6-8 reps on each side
Start putting that trap bar to use! It's a great way to change the stimulus you place on your muscles and add some new flavor to you training program, which is always fun.
If you have questions about trap bar workouts, leave a comment below.
Shane Mclean
Author