Best Trap Bar – Introduction
What are the best trap bars for your home gym in 2024?
Building a functional home gym doesn’t require much equipment. With just adjustable dumbbells, a weight bench, and somewhere to do dips and pull-ups, you can train every major muscle group, even in a small workout space.
But if you’re aiming to build serious strength, you may want to add an Olympic barbell or trap bar to your list of training gear.
While barbells are excellent for powerful compound exercises like:
- squats
- deadlifts
- bench presses
- overhead presses
- power cleans
You’ll need a power rack or squat rack for barbell squats, which can be large and costly, making them impractical for many home gyms. Thankfully, there’s an alternative—a good trap bar.
A trap bar solves the barbell/squat rack issue, offering a safe and space-saving way to train your legs and perform other strength exercises.
This article will explain what a trap bar is, its key benefits, the best exercises to perform with one, and our top picks for home use in 2024.
What Is a Trap Bar, Anyway?
A trap bar, also known as a Gerard bar, shrug bar, or hex bar, has a unique hexagon shape with dual handles. You stand in the middle of the frame with the weights outside your hands.
Powerlifter Al Gerard came up with the design because regular deadlifts were rough on his lower back. By shifting the weights to your sides, you reduce pressure on your back and prevent leaning forward.
In fact, trap bar deadlifts are a bit more quad-dominant, so you’ll likely feel it in the front of your thighs more than you would with traditional deadlifts.
Key Features of a Trap Bar:
- Hexagonal design: Distributes the weight evenly around your body.
- Dual handles: Lets you switch between high and low grips depending on the exercise.
- Elevated handles: Great for lifters with limited mobility or flexibility.
- Versatility: You can use it for way more than deadlifts—try squats, shrugs, or rows!
Trap Bar Advantages and Benefits
Not sure if a trap hex bar deserves a place in your home gym? Consider these advantages and benefits and then decide!
#1. No squat rack is required
Hex bar deadlifts feel like squats, but each rep starts with the weight on the floor. As such, even if you use heavy weights, you don’t need a massive squat rack to train your legs.
If you train to failure, you simply lower the bar to the floor. You won’t get pinned under a heavy barbell, making these lifts ideal for anyone who trains at home and doesn’t want to buy a squat rack.
#2. Easier on your lumbar spine
Contrary to popular opinion, you don’t keep your back straight during deadlifts. Instead, you arch it slightly and maintain that position by bracing your core—this is called a neutral spine.
Conventional deadlifts, with the weight in front of your legs, tend to pull you forward out of alignment.
With a Gerard bar, the weight is level with your feet, making it easier to maintain a neutral spine. This can be a real back saver, especially for taller lifters such as basketball players or anyone who struggles with keeping proper form during deadlifts.
No wonder Steph Curry used trap bar deadlifts to rehab his ankles and save his career!
#3. Hardwearing
Unlike Olympic barbells and deadlift bars, most trap bars lack features like revolving sleeves and removable end caps. Because of this simplicity, there’s very little that can go wrong, and they can stand up to even the hardest use and abuse.
Most require minimal maintenance—just an occasional wipe-down to remove sweat. So, while you will need to invest in a trap bar, it’s a long-lasting one-time purchase.
#4. A legitimate test of strength
While powerlifters use a deadlift bar to test strength, strongman competitions often feature apparatus similar to a hex bar, as the neutral grip is often easier on the biceps and less likely to cause injury. The car deadlift is a prime example.
The trap bar is also part of the Army’s Combat Fitness Test (ACFT), where participants are assessed on a three-repetition maximum (3RM). However, if you want to improve your straight bar deadlift, most of your training should still involve a straight bar, as using a hex bar engages slightly different muscles.
That said, if you’re training for general strength and muscle building, the trap bar provides a balanced and effective alternative.
#5. Surprisingly adaptable
Believe it or not, the trap hex bar is good for more than deadlifts! In fact, you can use it for several other productive exercises.
Other exercises you can do with a trap bar include:
- Farmer’s walk
- Floor press
- Bent-over row
- Pendlay rows
- Romanian deadlift
- Neutral grip overhead press
- Hammer curl
- Split squats
- Squat jumps
- Shoulder shrugs
See The 8 Best Trap Bar Exercises for Full Body Strength + Workout to truly see the versatility of this specialty bar!
#6. Safer squat alternative
Hex bar squats offer a great alternative to traditional barbell squats, especially for those looking for a safer option. The hexagonal design of the trap bar allows you to maintain a more upright posture, reducing strain on your back and knees.
This makes hex bar squats a solid option for home gym setups, especially when space or a squat rack is limited.
#7. Traditional deadlift comparison
The trap bar deadlift positions the weight closer to your body, reducing spinal stress and allowing for heavier lifts with less risk of injury, making it a safer alternative for many lifters.
#8. Safer overhead presses
A trap bar can also be used for overhead presses, offering a safer alternative for lifters with shoulder issues. The neutral grip reduces internal rotation, making the movement easier on your shoulders while allowing you to lift heavier weights. This adds upper body strength to your routine and improves grip strength.
#8. Ideal for athletes and explosive training
The trap bar is perfect for athletes who need explosive power and better control during lifts. Exercises like hex bar jump squats and second pulls are great for building power, essential for sports like sprinting and weightlifting.
The neutral grip and even weight distribution also help generate more force, making the trap bar ideal for football, basketball, and other power-driven sports.
#9. Injury prevention and recovery
If you’re recovering from an injury or want to prevent one, the trap bar is a great addition. Its design helps you maintain proper technique while lifting, protecting your lower back and joints.
For those recovering from back injuries, the trap bar shifts the emphasis to your quads and glutes, helping you regain strength safely.
#10. Building grip strength
Grip strength is critical in strength training, and the trap bar is ideal for building it. The knurled handles provide a solid grip, making exercises like farmer’s walks, shrugs, and deadlifts perfect for strengthening your forearms.
Over time, improving your grip will boost your performance in other lifts and help achieve your fitness goals.
#11. Full-body strength
The trap bar is incredibly versatile, offering a range of exercises for full-body strength, including:
- Deadlifts
- Farmer’s Walks
- Shrugs
- Bent-Over Rows
- Split Squats
#12. Great for beginners
For those just starting out, trap bars offer several advantages:
- Reduced risk of injury: The neutral grip and hexagonal design provide better balance and form, lowering the chance of improper lifting.
- Easier on the joints: Trap bars are gentler on the wrists, shoulders, and lower back, making them more comfortable for beginners compared to traditional straight bars.
- Versatile for multiple exercises: Beginners can use trap bars for various exercises, from deadlifts to overhead presses, giving you plenty of workout variety while learning proper technique.
Trap Bar Disadvantages
While trap bars are largely safe and effective, there are a couple of drawbacks to consider too:
#1. Less posterior chain recruitment
With your upper body in a more upright position, the trap bar deadlift doesn’t work your back as much as conventional deadlifts. Your arms are down by your sides, so your lats are not as engaged, and with less forward lean, your glutes and hamstrings won’t be as active.
However, your quads will have more work to do.
#2. Breathing difficulties during high-rep sets
Holding a weight with your arms by your sides can make it hard to breathe. This is not an issue during short, heavy sets but could be a real problem during something like a 20-rep set of deadlifts.
While you could do something like the 20-rep squat routine with a hex bar, breathing during squats is easier when the barbell rests on your back.
#3. Straight barbells are probably more versatile
While there are plenty of exercises you can do with a trap bar, there are even more you can do with an Olympic barbell. However, on the downside, some of those exercises need to be done in conjunction with a squat or power rack for safety.
How to Select the Right Trap Bar for You
Open vs. Regular Trap Bars: Which One Should You Choose?
When choosing between open-ended trap bars and regular hex bars, it’s important to understand how each affects your training. An open-ended trap bar offers a greater range of motion, allowing for exercises like lunges, split squats, and hex bar jump squats. It gives athletes the ability to step in and out of the bar, which is useful for lower body exercises.
A regular trap bar provides more stability, especially for traditional deadlifts and shrugs. A regular hex bar might be the better option if your primary goal is to lift heavier weights with good form.
Handle Options: Why They Matter
The right handle options on a trap bar can make a big difference in your workout. Most trap bars come with dual handles, allowing you to switch between high handles and low handles based on the exercise. High handles are great for beginners, while low handles suit lifters performing conventional deadlifts and wanting full range of motion.
Look for bars with knurled handles for a secure grip, especially when lifting heavier weights. Some premium bars, like the Rogue TB-2 Trap Bar, even feature rotating handles for better grip strength.
Trap Bar Deadlift vs. Conventional Deadlift: What’s the Difference?
The trap bar deadlift differs from the conventional deadlift in a few key ways. With a trap bar, the weight is positioned closer to your body, which reduces stress on your spine. This makes it easier to lift heavier weights with less risk of injury.
On the other hand, a conventional deadlift targets the posterior chain more, including your glutes, hamstrings, and lower back. If you’re focusing on these areas, the traditional deadlift might be better, but for overall strength, the hex bar offers a balanced alternative.
FAQs
#1. How much weight can a trap bar hold?
Most trap bars are rated for 500-1000 lbs, depending on the brand and model. Always check the manufacturer’s specifications to be sure.
#2. What exercises can you do with a trap bar besides deadlifts?
In addition to deadlifts, you can perform exercises like shrugs, farmer’s walks, rows, split squats, and more, making the trap bar a versatile tool for full-body workouts.
#3. Is a trap bar better than a straight barbell?
It depends on your goals. A trap bar is often better for deadlifts and reducing spinal strain. However, a straight barbell is more versatile for Olympic lifts like power cleans and snatches
#4. Can beginners use a Gerard bar?
Yes, as mentioned above trap bars are ideal for beginners. Their neutral grip design encourages better form, reduces strain on your lower back, which is why Al Gerard invented it in the first place, as it allows for safer lifting.
This post may contain affiliate links. Please see my full disclosure policy for details.
The 7 Best Trap Bars for Home Exercisers
Now that you know a little more about this fantastic specialty barbell, you may want to add one to your training arsenal. Here are seven of our top picks for home and garage gym use!
#1. CAP Barbell Olympic Trap Bar – Best for Beginners
Commercial-quality hex bars can be expensive, costing upward of $300; however, not all home lifters need a bar rated up to 800lbs! A CAP Barbell Olympic Trap Bar is sturdy and strong enough for most home workouts, and at under $100, it is budget-friendly and won’t break the bank.
It has two handles set at different heights and is available in five colors, adding a touch of customization to your home gym setup.
This popular bar is versatile and effective, allowing you to perform a variety of powerful compound exercises you can use for a full-body strength training workout.
The CAP Barbell Olympic Bar stands out as the best trap bar for beginners for several reasons:
- Ease of Use: Its dual-handle design allows beginners to start with higher handles for easier lifts and progress to lower handles as you advance.
- Versatility: This bar is perfect for a range of exercises such as deadlifts, shrugs, farmer’s walks, and rows, making it suitable for a full-body workout.
- Beginner-Friendly Features: Lightweight and compact, it’s easy to handle and durable, ensuring it will last through your fitness journey.
For those just starting out with strength training, the CAP Barbell Olympic Trap Bar provides the perfect combination of affordability, functionality, and versatility, making it the best choice for beginners.
Ready to add this affordable, yet high-value bar to your gym? Check it out below!
- SPECS: Dimensions are 50” L x 29” W x 14” H; Loadable sleeve length is 9.5...
- GRIPS: Neutral placed grip are comfortable and elevated sleeves making lifting...
- COMPACT: Constructed of tubular steel, this bar takes up minimal amount of space...
- STABILITY: Incorporated feet protect floors from weights and balances bar while...
- FULL BODY WORKOUT: This bar allows for a full body workout by engaging large...
#2. Rogue TB-2 Trap Specialty Bar
The Rogue TB-2 Trap Bar is a top-notch piece of equipment, designed for reliability, perfect for serious lifters looking for premium performance.
It features two sets of handles—regular and raised—allowing you to adjust your range of motion to suit your height and leg length. This is a valuable feature for taller lifters or anyone who may struggle to get into the ideal starting position for deadlifts.
As expected from ROGUE, this bar is built to last. It’s tough as nails, so you can count on it to withstand heavy, regular use. While it comes at a higher price point, the Rogue TB-2 is a solid investment for home gyms or anyone looking for a dependable, long-lasting trap bar.
Take your lifting to the next level with this durable, performance-focused bar.
#3. SELEWARE Olympic Hex Bar
Unlike most trap bars that offer one or two handle heights, this multi-functional bar from SELEWARE stands out with four adjustable handle height options, making it one of the most useful bars around.
While it’s not commercial-grade, it’s sturdy enough for most home gym setups. Weighing just 15lbs, this is the lightest trap bar in our review, which makes it an excellent choice for beginners who want something easy to maneuver.
Most trap bars weigh around 45lbs and are often more comfortable to move with two people—especially if you have lower back issues. Trust me, I know! Despite its lightweight design, the SELEWARE Trap Bar is rated for loads up to 1000lbs, ensuring it can handle your lifting needs.
- 4 different adjustable heights for deep squat or partial squat, no matter you...
- Hex bar with the stand portion, can separate the plates from the floor, that is...
- Made of heavy solid steel, fully welded sleeve bar, withstand heavy use and...
- Overall Dimensions: 54'' L * 24'' W * 15'' H, sleeve bar diameter 2'', length...
#4. Titan Fitness Rackable Hex Trap Bar V3
The Titan Fitness Rackable Hex Bar V3 features both standard and raised handles, making it highly adaptable for lifters of different levels and a variety of exercises. With its 800lbs weight capacity, this trap bar is suitable for even the strongest users, ensuring it will provide a lifetime of great workouts.
One of the key advantages of the Titan Fitness Trap Bar is that it’s designed to fit into most conventional squat and power racks. This makes it perfect for performing neutral grip bench presses, overhead presses, and rack pulls, adding more variety to your strength training routine.
- UPDATED VERSION: The Rackable Trap Bar now has an improved black powder coat,...
- The frame is perfectly sized so you can rack it inside standard power racks on...
- Accurately perform Rack Pulls, Shoulder Shrugs, Deadlifts, and Bent Over Rows
- Unique dual handle design for targeting and isolating desired muscle groups
- Fits standard 2-inch Olympic weight plates | Easy flip design to switch grips
#5. The Rogue TB-1 Trap Hex Bar 2.0
ROGUE is known for making heavy-duty training equipment that’s built to last, and the TB-1 Trap Bar is no exception. While it’s a straightforward, no-frills trap bar, it’s perfect for lifters who just want to load, grip, and lift without any unnecessary features.
The large frame provides ample space to stand, and the deeply knurled handles offer a secure grip, even during heavy lifts.
Weighing in at 60lbs, the Rogue TB-1 has also been approved for use in the US Army’s Combat Fitness Test (ACFT), proving its durability and performance.
ROGUE makes heavy-duty training equipment that is built to last.
#6. Rep Fitness Open Trap Bar
The Rep Fitness Open Trap Bar features an innovative open-ended design, allowing for a greater range of motion in exercises like lunges, split squats, and even hex bar jump squats. The open frame eliminates the restriction of a traditional hex bar, providing more flexibility in your training.
This bar also comes with removable handles, so you can switch between high and low handle grips, depending on your goals. The knurled handles give you a secure grip, making it ideal for heavy lifts or high-repetition workouts. With a weight capacity of up to 1,350 lbs, it’s built to handle whatever you throw at it.
If you’re looking for a versatile trap bar that lets you move freely while still being durable enough for serious lifts, this open-ended trap bar is a great option.
#7. Bells of Steel Trap Bar
The Bells of Steel Trap Bar is a budget-friendly yet high-quality trap bar option, perfect for home gym enthusiasts. It has dual handles and knurled grips for added control during lifts like shrugs, farmer’s walks, and deadlifts, shrugs.
One standout feature of this bar is its rotating sleeves, which reduce wrist strain and allow for smoother lifts—something you typically only find in higher-end bars. It’s rated for up to 1,500 lbs, so it can handle heavy weights.
This open-ended trap bar provides excellent value, especially for those who want premium features like rotating sleeves without paying premium prices.
![Trap Bar [Bells of Steel] Premium Hex Bar Deadlift | Open-Ended Frame...](https://hashimashi.com/wp-content/plugins/aawp/public/image.php?url=aHR0cHM6Ly9tLm1lZGlhLWFtYXpvbi5jb20vaW1hZ2VzL0kvNDFnNkNKTzc1ZUwuanBn)
- More Variety, More Gainz - Open hex bar gives you more movement access than...
- Change Plates Easy-Peasy - Open Hex Trap bar with built-in jacks to quickly load...
- Rotating Sleeves - Definitely an Olympic Trap Bar, Deadlift Bar with smooth...
- What's in the Package - The Bells of Steel 47lb Open Trap Hex Bar itself....
- Steel Strong Product and Services - We're all about those gainz and customer...
If you want to learn even more about the trap bar deadlift, watch this excellent video from strongman and powerlifter Alan Thrall:
All About The Trap Bar Deadlift
Best Trap Bars to Buy – Wrapping Up
Adding this valuable piece of equipment to your home or garage gym will bring a new dimension to your workouts.
Trap bar deadlifts are a safe and effective way to build your legs without a squat rack, and you can use this bar for several other exercises, including floor and overhead presses.
Hex bars are compact and, especially compared to buying a barbell and squat rack, very competitively priced.
So, if you want to train hard and heavy in your home or garage gym but don’t have the space or budget for an Olympic barbell and squat rack, a trap bar could be the ideal solution.
What’s Next
Discover how a hex bar can take your training to the next level! Check out 11 Best Steph Curry Training Secrets You Didn’t Know to learn how hex bar deadlifts helped Steph Curry recover from chronic injuries and become an NBA superstar.
Want to explore more exercises with your trap bar? Don’t miss The 8 Best Hex Bar Exercises for Full Body Strength + Workout for a variety of ways to maximize the versatility of this powerful tool!
