The trap bar, also called a hex bar, can makes barbell exercises like deadlifts more comfortable and easier for tall people to do with good form.
Image Credit: Image Credit: Getty Images/Pekic
Image Credit: Image Credit: Getty Images/Pekic
- What’s a Trap Bar?
- Why to Use It
- How to Use It
- Exercises
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Kilograms Pounds Gerard 20 45 Conventional 13.3 30 XL 25 55
As with any new exercise or piece of equipment, it’s important to start slow, Kotarak says. So, opt for a lighter weight than you might normally use and spend some time getting comfortable with the HB. While you’re getting comfortable with the bar at a lighter weight, be sure to focus on your form. “Every exercise has certain things to look out for,” she says. Enlist help from a certified personal trainer if needed. And finally, take care not to trip or bang your shin when stepping in and out of the bar.
While you’re getting comfortable with the bar at a lighter weight, be sure to focus on your form. “Every exercise has certain things to look out for,” she says. Enlist help from a certified personal trainer if needed.
And finally, take care not to trip or bang your shin when stepping in and out of the bar.
Body Part
Legs, Butt, Abs and Shoulders
Stand in the center of a trap/hex bar with your feet hip-width apart, toes facing forward. Keeping your back as flat as you can, bend your knees slightly, push your hips back and bend forward from your hips to reach down and grip the handles. Keep your shoulders back and down, and your neck neutral. Press through your feet and squeeze your glutes as you stand up with the weight as tall as possible. Keep your gaze a few feet in front of you. Return the weight to the floor and repeat.
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Body Part
Legs, Butt, Abs and Shoulders
Body Part
Back, Shoulders, Arms and Abs
Stand in the center of a trap/hex bar with your feet between hip- and shoulder-width apart, toes facing forward. Keeping your back as flat as you can, bend your knees slightly, push your hips back and bend forward from your hips to reach down and grip the handles. Keep your shoulders back and down, and your neck neutral. While still in a hip hinge position, lift the weight off the floor and pull your elbows back past your ribcage. Squeeze your shoulder blades together at the top. Release your shoulder blades and extend your arms to return to the starting position. Repeat. Keep your back flat, shoulders back and eyes toward the ground so your head and neck stay aligned with your spine.
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Body Part
Back, Shoulders, Arms and Abs
Body Part
Chest, Shoulders, Arms and Abs
Lie on your back with your knees bent and feet hip-width apart on the floor. Place the lightly loaded trap/hex bar next to you. Grip the bar (you can grip the handles that are in line with the bar or the raised handles) and hold the bar right over your chest. Brace your core. Then, press the bar above your chest until your arms are fully extended. Don’t lock out your elbows. Lower the bar until the backs of your arms make contact with the floor. Repeat.
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Body Part
Chest, Shoulders, Arms and Abs
Body Part
Abs, Butt, Shoulders and Arms
Stand in the center of a trap/hex bar with your feet hip-width apart. Bend forward with a flat back and lift the weight off the floor. Keeping your core braced and your steps controlled, begin walking. If your back rounds, or you sway from side-to-side while you walk, choose a lighter weight.
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Body Part
Abs, Butt, Shoulders and Arms
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