The benefits of the trap bar for weight training

Often found in gyms, the trap bar is generally neglected by bodybuilders. Yet this alternative to the Olympic bar offers several advantages, particularly for those who include the deadlift in their training. Whether you're a beginner looking for an effective tool to develop your strength, or an experienced athlete looking to diversify your program, find out how the trap bar can help you.

What is a trap bar?

Also known as hex bar or hexagonal bar, the trap bar doesn't look like a weight bar classic.

It consists of a hexagonal frame, to which the following are attached two handles and two tubes designed to hold cast-iron disks.

Although it can vary from model to model, the weight of a trap bar is usually about 25 kilos.

Originally designed for build up trapezius muscles with shrugs, the trap bar is now mainly used to make deadlift.

The trap bar deadlift has the advantage of reduce the risk of injury in the back. Let's take a closer look.

Why deadlift at the trap bar?

Reduced risk of injury

The deadlift is one of the most complete bodybuilding exercises. It calls on many muscle groups upper and lower body (trapezius, biceps, abdominals, back, thighs, hamstrings, etc.).

However, the deadlift with an Olympic bar implies strong constraints on the lower backparticularly in the lumbar region. You need to master the technique to avoid injury. In fact, I wrote an article on how to do the deadlift correctly.

Conversely, the deadlift with hexagonal barbell reduces this stress. Placed in the middle of the frame, the rider benefits from better load distribution. As the load is closer to the center of gravity, it's much easier to maintain control of the machine. straight back during movement.

Heavier loads

In addition, hexagonal bar work enables you to lift 10 to 15 % heavier than with a conventional barbell. In this sense, it's an excellent tool for building muscle mass.

In terms of the muscles involved, the trap bar deadlift is similar to the squat. It focuses on the quadriceps, whereas the classic deadlift primarily targets the lower back, hamstrings and erector spinae muscles.

How to do a deadlift at the hex bar?

Does your gym have a trap bar, and would you like to use it? Here's how:

1. In starting positionStand in the center of the hex bar, knees slightly bent and legs hip-width apart.
2. Keep your arms at your sides, bend your knees and grasp the handles with both hands.
3. Keep your torso upright, arms straight and abdominal muscles sheathed, grow in the ground to get up.
4. Finish your upward movement by contracting the buttocks.
5. Return to the starting position, bending your knees and controlling the descent until the discs touch the floor.
6. Perform as many rehearsals than necessary.

To gain in explosivenessA variation of this exercise is to add a jump on the ascent phase.

Who's the trap bar for?

But then, is the trap bar only for beginners from the gym?

The answer is no. This equipment is designed for anyone who wants to work out safely, whatever their level.

Of course, the hexagonal bar is not intended to be used by powerliftersThis is because the classic deadlift is one of the movements they have to perform in competition. They will therefore tend to use an Olympic bar during their training.

For everyone else, it's of real interest.

Last but not least, this bodybuilding equipment can also be used as part of a training program. physical preparationfor athletes wishing to improve their speed or power in another sport (soccer, rugby, basketball, martial arts, athletics, etc.).

Can I do other exercises with a hex bar?

The trap bar has the advantage of being versatile. So, of course, you won't be able to do every exercise in your bodybuilding program with it, nor will you be able to do a complete workout.

For example, this equipment offers an interesting alternative to shrugs with dumbbells. In fact, it was originally designed for this exercise, keeping the arms well aligned with the body.

The hexagonal bar is also ideal for farmer walkThis is an excellent exercise for developing the muscles of your whole body.

Conclusion

The trap bar is a tool that is all too often neglected in the fitness rooms. However, it allows you to do deadlifts while limiting the strain on your back, which is often a hindrance for weight-lifters.