What to Do With a Trap Bar in the Gym

The trap bar, also known as a hex bar, is a versatile piece of equipment that can be found in many gyms. It is a hexagonal-shaped bar with two handles on either side, allowing for a neutral grip. The trap bar can be used for a variety of exercises, including deadlifts, squats, and shrugs. In this article, we will explore the different ways you can incorporate the trap bar into your workout routine.

Deadlifts

The trap bar is an excellent tool for deadlifts. The neutral grip allows for a more comfortable and natural position for your hands, reducing the strain on your wrists and forearms. Additionally, the hexagonal shape of the bar allows you to stand inside the bar, which can help you maintain proper form and balance.

To perform a trap bar deadlift, stand inside the bar with your feet shoulder-width apart. Bend your knees and hinge at your hips, keeping your back straight and your chest up. Grab the handles with a neutral grip, and lift the bar by extending your hips and knees. Keep your shoulders back and down, and your core engaged throughout the movement. Lower the bar back down to the ground by reversing the movement.

Squats

The trap bar can also be used for squats. The neutral grip allows for a more comfortable position for your hands, and the hexagonal shape of the bar can help you maintain proper form and balance.

To perform a trap bar squat, stand inside the bar with your feet shoulder-width apart. Grab the handles with a neutral grip, and lift the bar by extending your hips and knees. Keep your shoulders back and down, and your core engaged throughout the movement. Lower your body down into a squat, keeping your knees in line with your toes and your back straight. Push through your heels to stand back up, and lower the bar back down to the ground by reversing the movement.

Shrugs

The trap bar can also be used for shrugs, which target the trapezius muscles in your upper back. The neutral grip allows for a more comfortable position for your hands, and the hexagonal shape of the bar can help you maintain proper form and balance.

To perform trap bar shrugs, stand inside the bar with your feet shoulder-width apart. Grab the handles with a neutral grip, and lift the bar by extending your hips and knees. Keep your shoulders back and down, and your core engaged throughout the movement. Once you have lifted the bar, shrug your shoulders up towards your ears, squeezing your trapezius muscles at the top of the movement. Lower your shoulders back down, and lower the bar back down to the ground by reversing the movement.

Other Exercises

In addition to deadlifts, squats, and shrugs, the trap bar can be used for a variety of other exercises. Here are a few examples:

– Farmer’s Walks: Hold the handles of the trap bar and walk forward, keeping your shoulders back and down and your core engaged.
– Overhead Presses: Clean the trap bar up to your shoulders, and press it overhead, keeping your core engaged and your shoulders back and down.
– Bent-Over Rows: Stand outside the trap bar, and grab the handles with an overhand grip. Hinge at your hips and bend your knees slightly, keeping your back straight. Row the bar up towards your chest, squeezing your shoulder blades together at the top of the movement.

Conclusion

The trap bar is a versatile piece of equipment that can be used for a variety of exercises. Incorporating the trap bar into your workout routine can help you target different muscle groups and add variety to your workouts. Whether you’re performing deadlifts, squats, shrugs, or other exercises, the trap bar can help you achieve your fitness goals.