Have you used a trap bar before? These are very helpful gym accessories that can help you achieve a deadlift better, so you focus on building more strength.
But wait! How much does a trap bar weigh, exactly? Read on as I show you all about what trap bars are and how much they weigh.
What is a Trap Bar?
Before anything else, what is a trap bar?
A trap bar is made for strength training, an alternative to the typical straight-bar deadlifts. What makes it different is that trap bats will help keep your weight centered in line with the center of gravity.
The reason it’s called a trap bar is that it’s named after our trapezius muscles, which is what connects the neck to our shoulder bones. These muscles are worked on when doing shrugs, another use of this accessory, though it is mostly used for deadlifts.
It’s also known as a hex bar since it has a 6-sided (hexagon) shape, developed to replace the original trap bar that is diamond-shaped, which was made by Al Gerard for its simple construction.
The trap bar offers enough room for an average person, so they fit between the bars and can gran the handles, lifting their load. Besides shrugs and deadlifts, trap bars can be used as an overhead press bar or bench press bar, though only if the bar is designed long enough to fit in power racks and rest on their safety bars.
These are the three major components of the trap bar:
- The bar stock is the diamond or hexagon shape, which is made of bars that are welded together. It’s shaped this way for you to stand on its center when lifting weights.
- Coaxial stub-bars are coaxial projections in the bar stock, which is used to hold your weight plates securely. Most trap bars have 2 coaxial stub bars.
- The handles are welded in the hollow bar, which is used to lift the entire trap bar, with or without your weight plates.
How Much Does a Trap Bar Weigh?
Typically, a trap bar weigh between 45-70 pounds, with 50-60 pounds being the more common ones.
However, not all trap bars are created equally and there is no standard weight for these bars. There are various factors to consider, such as the size of the trap bar, the materials they are made of, and most importantly, the type of trap bar you’re using. It also depends on the brand and model you’re getting, which is why weight is one of the important considerations when choosing a good trap bar based on your individual needs.
These are the different trap bars to look into, along with their weights:
- The original diamond-shaped trap bar by Al Gerard weighs about 45 pounds or 20.5 kilograms. This is the similar weight of an Olympic barbell.
- The standard hexagon-shaped trap bar weighs around 30 pounds or 13.6 kilograms, up to 30% lighter than the original trap bar.
- The extra-large (XL) trap bar is, obviously, the largest one, based on its name. They weigh around 55 pounds or 25 kilograms. While heavy, they are beneficial for bigger bodybuilders or those who want to lift heavier.
If you plan on purchasing a trap bar, look into the weights by reading its specifications. If you’re using one from the gym, you can have them weighed on a scale, if permitted!
read more on how to get a bigger waist
Why Use a Trap Bar?
You’re probably wondering, what is so important about the trap bar anyway? Well, these are the benefits this helpful gym equipment can offer:
#1. Protects the Lower Back, Shoulders, and Arms
When you experience pain while weightlifting, especially around your back, you might be doing something wrong. The deadlift is the biggest offender of back pain, which can shut you down and stop your training, interfering with future sessions.
For those who have a history of back pain, the trap bar can help lessen that, compared to using the traditional straight bar. When deadlifting with a trap bar, you are inside the bar so you don’t hinge forward to grab the bar anymore, nor will you need to rotate your shoulders internally. All the weight is at the center, so you can exercise without putting unnecessary stress on your spine and lower back.
Besides this, it’s safer for your shoulders and arms, as you have a more neutral grip, thanks to its design.
#2. You Can Lift Heavier and Build Power
When you use a trap bar, it’s safer and causes less stress around your back, arms, and shoulders. Because of this, you can lift a bit more weight compared to using a straight bar, provided that you have the correct form and technique. In fact, Cal State’s Center for Sports Performance showed that powerlifters can lift heavier weights using trap bars as opposed to straight bars.
This will also allow you to build even more power! A study from the Robert Gordon University showed that the trap bar deadlift allows you to gain maximum power, force, and velocity values.
Besides that, you get value for money since trap bars are extremely versatile. They aren’t only for deadlifts, but for other exercises, including push and overhead presses, back and upright rows, heavy isometric holds, and more!
Tips on Using a Trap Bar
Now that you know the answer to, “how much does a trap bar weigh?”, the next thing to tackle is how to actually use this gym device wisely. Here are some helpful tips you can follow to successfully workout using a trap bar:
The Standard DeadliftThe deadlift is the most common exercise done using a trap bar. If executed incorrectly, it can cause a lot of pain and injuries, particularly on your back. To avoid that, follow these steps:
- Stand in the trap bar with your feet shoulder-width apart. Slightly bend your knees and try keeping them from sliding forward.
- Place your arms straight down your sides, then pull your shoulder blades and back down with your chest lifted, having a dominant posture. Do not bend your knees any further, maintaining all your weight on your heels with your hips and buttocks pushed back.
- Hinge your body down through your hips, reaching and grabbing the bar. You may squat down a bit lower, provided that your butt is pushed back and your hips emphasize. Again, don’t allow the knees to slide forward to prevent knee pain.
- Grab the trap bar’s handles and inhale through your stomach, holding your breath. Your chest shouldn’t rise as you do this.
- Afterward, stand up straight until the bar reaches your hip height, then complete the movement by tightening your butt. Stop moving when you stop squeezing, making sure your knees are bent slightly, your back straight chest up, and your head facing forward.
- Lower the bar back down and breathe out. Repeat this 1-2 times.
What You SHOULDN’T Do
Besides knowing the steps to complete exercises with a trap bar, you should also know what to avoid doing to prevent the risk of pain and injury. Here are the don’ts when using trap bars:
- Do NOT push your hips forward when finishing the movement, as this would place unnecessary stress on the lower back, which may lead to injuries. Your glutes should be directly under your hips once you finish the move.
- Do NOT crank your head far back to keep the chest up, as this causes neck strain. Keep the neck in a neutral position with your eyes locked at one spot, around 45 degrees to your front all throughout your exercise.
- Do NOT round your back, as this negatively affects one’s form and posture.
- Do NOT use weights that are TOO heavy for you. Start off with lighter weights (don’t forget about the trap bar’s weight) and work your way up slowly and gradually to prevent injuries related to straining from lifting more than you can.
Do you want to learn more about the trap bar and the exercises you can do with it? Here is an informative video you should consider checking out:
Wrapping It Up
Trap bars are very helpful pieces of gym equipment that can have you build strength well, as long as you know how to use it properly. It all boils down to knowing what it does, how it can help you, and of course, how much it weighs so you know exactly how much weight you carry as you use it.
I hope that this article answered your question, “how much does a trap bar weigh?” Now that you know the answer, you can accurately log in your weights as you lift.
Do you have any questions or want to share your tips and experiences using a trap bar? Share them in the comments section below, your thoughts are much appreciated!