Trap Bar

The trap bar is a barbell with a hexagonal shape (hence the name hex bar) that lets you position yourself in the center of the load instead of behind it. It has two sets of side handles with a neutral grip: a high set (high handles) and a low set (low handles), depending on how much range of motion you want to cover. It weighs between 20 and 30 kg empty, depending on the model.

Its main use is the deadlift. Compared to the straight-bar deadlift, the trap bar shifts the center of mass closer to the body, allowing you to keep the torso more upright. The result: less stress on the lower back and a movement pattern more similar to a squat-deadlift hybrid. Studies show that with the trap bar people can lift on average 5-10% more than with the conventional barbell.

The trap bar is excellent for those starting to deadlift, because the technique is more intuitive and the risk of rounding the back is reduced. But it's not just for beginners: power-sport athletes use it for loaded jump squats and farmer's walks. The high handles are great for those with limited hip mobility, the low handles for a complete range of motion.

The neutral grip eliminates the need for a mixed grip or hook grip, making the trap bar comfortable on high volumes. If you have lower back issues or are looking for a versatile tool for strength and power, it's worth the investment.