Let’s say you’re finally determined to hit the gym to work your muscles as much as possible, take all those supplements, and so on. Life in the gym doesn’t necessarily have to be difficult and frustrating if you know what to do, and it also applies to the exercises with the trap bar/hex bar.
Exercising with a trap bar in the gym can make you gain important benefits, as multiple muscle groups will be engaged, quadricep activation will be increased, stress on the lower back will be reduced, and the examples could continue. You can use such weights for exercises such as shrugs and deadlifts.
When it comes to the weight of a trap bar, it’s important to keep in mind that it can vary depending on the specific design and manufacturer. At the same time, you should always make sure that you’re checking the specifications of the trap bar in your gym or the one you wish to buy, as the weight could also vary from the ones mentioned in this article.
However, let’s check out some of the common weight ranges for trap bars so that you can get a better understanding of how much they can weigh:
Standard Trap Bar:
A standard trap bar will weigh around 20 to 25 kilograms. You will find this weight in most gyms, so there’s no use looking for one too much. Instead of buying one online, it’s much better to go to the gym, as almost all gyms have one that they will put at your disposal.
Specialized Trap Bars:
Not all people train with trap bars to gain bigger arms, as some can do so for rehabilitation or other purposes. Therefore, these folks can benefit from specialized trap bars, which are normally lighter compared to the standard trap bars. Specialized trap bars can weigh from 11 to 16 kilograms. While it’s not much, that can certainly make a person feel active and refreshed in the gym.
Olympic Trap Bars:
As you’ve probably already guessed, the Olympic trap bars are more for the “Champions League” category, as these are the heaviest ones. They can weigh as much as an Olympic barbell, meaning from 20 to 25 kilograms.
How to perform deadlifts with a trap bar
Performing deadlifts using a trap bar can be done in a similar way as with the conventional deadlift, only that this time, you will be using the unique design of the trap bar.
These are the steps you need to take:
Step 1: You need to lift your chest. Keep your chest up, your shoulders back, and keep a neural spine during the movement. You need to engage your core to stabilize the spine.
Step 2: Driving through the heels is the next step. You have to press through your heels and lift the bar as you extend your knees and hips simultaneously. The movement must be done in a powerful and controlled way.
Step 3: Standing tall is also important, as you need to fully extend your knees and hips until you are standing upright. You have to keep your chest up and your shoulders back.
Step 4: Maintaining a neutral spine is also important in your deadlift exercise. During the lift, you need to focus on keeping your spine in a neutral position and your back straight. You have to avoid arching your back.
Step 5: It’s time to lower the trap bar. Hinge at your hips and bend your knees in a slow rhythm. As the trap bar descends, you have to keep it close to your body.
Step 6: You need to be under control as you lower the trap bar, meaning that you don’t have to drop it.
That’s all! Feel free to repeat the whole process as much as you’d like!
Before you opt for any new exercises in the gym, it’s always a good idea to ask a fitness professional or healthcare provider for advice. Those people can definitely give you the tips you need.