If you are thinking about weightlifting, the first thing that pops up to your mind is the barbells right? That is considered old school because there are a lot of varieties now when it comes to weightlifting, and one of them includes a trap bar. You also might wonder how much does a trap bar weigh?
In weighlifting, a barbell isn’t the only thing you can use because many varieties in the market can help you with your workouts. Many shiny new toys fit the modern gym, and it's good to check them out and see how they work.
A trap bar is one of the modern gym tools that you can see in your local gym. It provides an excellent job and has a lot of benefits compared to the barbell. You might have seen it but wondered how you use it and how much a trap bar weigh?
If you want to find out more about trap bars, you came to the right post because we will know about this tool that most gym-goers are raving about. We will be talking about everything you need to know about trap bars, and we will find out its weight and the benefits you can get if you use this tool.
What Is A Trap Bar?
A trap bar is also called a hex bar, is a hexagonal or diamond-shaped weightlifting tool that is designed by Al Gerard. He made and patented the tool specifically for weightlifters who have injuries on their lower backs. The weightlifting tool helps weightlifters do deadlift and shoulder raises in a secure way that won’t aggravate their injuries.
The trap bar’s name came from a muscle call trapezius that connects the neck and shoulders, which is the focal point of the bar's use and helps train the muscles. It also is composed of assembly bars that are bent and welded into place.
Parts Of A Trap Bar
A trap bar has many parts that you should know about so you can have an idea before using it.
Here are the parts of a trap bar:
The bar stock is a diamond of hexagonal shape where you can stand at its center when you do the weightlifting. The bars are welded together to form the body.
The coaxial stub-bars are at both sides of the bar stock that help hold the weight plates. Each bar stock has two of these at both ends.
The handles are the one that is inside of the hollow bar. It is designed for you to lift the entire bar, with or without the weight plates.
How Much Does A Trap Bar Weigh?
You might wonder how much does a trap bar weigh? You might think that it is pretty much similar to straight barbells, but you are wrong about that because trap bars can improve your balance and less likely give you accidents when it comes to weightlifting.
The usual weight of trap bars varies because there are three types of weight. We have the Gerard trap bar, Conventional trap bar, and the Extra large trap bar. So let me discuss each one of these so you can know better.
Gerard Trap Bar
The Gerard Trap Bar weighs about 45 lbs or 20kgs, similar to an Olympic barbell's weight.
Conventional Trap Bar
The Conventional Trap Bar weighs 30 lbs or 13.3 kgs.
Extra Large Trap Bar
The Extra Large Trap Bar weighs 55 lbs or 25kgs and can also be 500 lbs or 225 kg.
You can see most trap bars on your local gym if they have one is the Gerard bars. You can check how much does it really weigh.
How To Deadlift With A Trap Bar?
How do you use a trap bar for deadlifting? As you know, deadlifting is an exercise that lets you lift a barbell with weight plates off the floor up until to your hips. Your spine must be completely straight, and hold the weight for a second before lowering it back down to the floor.
Deadlifting is a popular exercise because it is suitable for building core stability as it helps to target your core muscles like your hips, lower back, buttocks, and hips. It can also improve your posture and balance.
The trap bar is meant explicitly for deadlifting because it can help build muscles in the upper and lower bodies that will give you fantastic physiques. By lifting the trap bar with weight plates off the floor with your back completely straight. It will help you develop your core muscles and give you the right balanced posture since it can help you balance.
Benefits Of Using A Trap Bar
There are a lot of benefits when you use a Trap Bar. It would be best if you were new to weightlifting to start yourself with a trap bar.
Here are the benefits you need to know so you can start using the Trap Bar:
There are two popular tools you can use when it comes to deadlifting. One is the Trap bar, and the other is the standard straight barbell. If you are new to deadlifting, you might be better off starting with a trap bar. Here are some reasons why:
Trap Bar Is Safer
Trap bars are known to improve one’s balance, and you would be less likely to fall and get hurt when you use it. Also, lifting the trap bar doesn’t get close to your knees and would be much safer than a barbell.
Can Maintain Better Balance
If you use a trap bar, you will feel that the weights are closer to your body. Because of this, it can increase your balance and will be more secure.
Can Help To Straighten Your Lifts
The trap bar’s design can help you lift it in an upright position, and you won’t have a problem lifting it. It will raise the bar that can line with your ankles; you won't exert much tension on your lower spine.
The trap bar has a diamond shape design that won’t touch your thighs or chest, giving you a much comfortable stance while lifting. You can also have less strain in your spine and lower back.
Less Stress On Your Lower Back
Deadlifting can cause accidents to your body because it can break your spine if you don’t lift the bar properly. Using a trap bar since it's hexagonal in shape and you need to be inside, it will keep you in the center of gravity and help de-stress your spine and lower back.
How To Use A Trap Bar
Now that you know the basics about using a trap bar. We are going to find out how we can safely use a trap bar in addition to our workouts.
Here are the ways on how to use the trap bar:
Choose weights that are manageable to load in the trap bar
Step inside the trap bar
Your shoulder and feet need to be slightly apart
Grip the bar handles firmly
Your back must be straight, your knees slightly bent, and hips are lowered
You need to look straight ahead and your torso up
It would be best if you lifted the trap bar off the floor up to your hips then drop it back to the floor
Repeat the process, and you can add more weights once you are comfortable with how to use it.
Pros Of Using A Trap Bar
There are a lot of pros when you use the trap bar.
Here are the following pros:
Easy to learn
You will be able to lift a heavier weight
Safer to use and less likely can cause accidents
Less strain on the spine
Can increase muscular hypertrophy
It has shorter motion ranges
The Don’ts of Trap Bar Deadlifts
Trap bars are known to be safe compared to barbells when it comes to deadlifting.
Here are the don’ts when using the trap bars:
Don’t push your hips forward because it can cause stress on your lower back that could injure you if you do so. Your glutes should be directly under your hips when lifting.
You should not crank your head backward too much so that you can keep your chest up because it can cause you a neck strain. Your neck should be in a neutral position by steadying it and keeping your eyes locked in one spot.
You should not round your back as this can affect your posture and in a negative way.
What Trap Bar You Should Use?
If you are a beginner, you must start first with the Gerard trap bar because it is the standard weight. You can easily order a trap bar in gym equipment stores and can even order it online through Amazon.
The usual trap bars cost around $66 to $180 and weight around 750 lbs that are reasonably priced. You will be able to use it in many ways to when it comes to exercises. You can use it for deadlifts, squats, shoulder shrugs, and a lot more. So it is a good investment for gym equipment.
If you are way past beginner level or a professional weightlifter, you can get a trap bar that weighs about 250 lbs so you can fully enjoy its capacity.
We are now at the end of my how much does a trap bar weigh article. So far, we discussed everything you need to know about trap bars, from its uses, parts, and the benefits that you can get if you use this tool.
The trap bar can be used by everyone, even if you are a beginner or a seasoned vet when it comes to weight lifting. Trap bars can be great when it comes to your leg and shoulder workout routine. It is relatively much safer, too, especially for beginners because it is easy on the spine, and you can get a more manageable form to get a deadlift right.
If you compare a trap bar to a barbell, the trap bar has the most advantage because it can keep you more balanced and keeps the weight closer to your body. It is also a safer choice for beginners that won’t put too much strain on your spine.
You will get your money’s worth because trap bars are strong, robust, and can last a long time. You can also choose different sizes that are suitable for your workout needs.