The Ultimate Guide to Trap Bars: Purpose, Benefits, and How to Use Them

We're covering everything you need to know about trap bars, from the right version for your grips and goals, how trap bar exercises differ from standard barbell work, to the best movements you can do with one.

PRODUCT OFFERINGS

• Standard Trap Bar: Your classic, closed hex design with balanced, neutral-grip handles. Great for beginners and seasoned lifters who want a straightforward pull that’s easier on the lower back. Durable, stable, and ideal for deadlifts, shrugs, and carries. See the Standard Trap Bar
• Open Trap Bar: Features a step-in, open design for easier access, unilateral work, and more trap bar exercises—like lunges and loaded carries—without the frame getting in your way. Compatible with multiple handle options for different diameters and pull heights. See the Open Trap Bar
• How to choose the best trap bar for you: Consider your space, the exercises you prioritize, and handle options. If you’re asking how much does a trap bar weigh, check the product pages for exact specs, finishes, and dimensions—weights vary by model and handle set.

WHAT IS A TRAP BAR

The trap bar is one of the more unusual bars (also known as the hex bar due to its hexagonal shape). If you’ve ever wondered what is a trap bar, it’s a specialty bar that lets you stand “inside” the frame and pull with a neutral grip.

At first, it can be intimidating to use. And if you are unfamiliar, it’s easy to get confused as to what its purpose actually is. Is it a deadlift? Is it more like a squat? Is it better or worse than either of those? Is it just King Kong’s lost earring? People also ask how much does a trap bar weigh—more on that below.

Turns out, there is no simple yes or no answer. (Except the King Kong part.) It all depends on what you want to accomplish and what you’re training for. But once you understand how to properly approach the trap bar, it can be a heck of a good addition to your routine.

BENEFITS OF USING A TRAP BAR

• Lower-back friendly pulls: Handles align the load closer to your midfoot.
• Easier learning curve: Neutral grip and centered load improve balance.
• Shoulder- and wrist-friendlier setup: No bar across the back, and a straight wrist position.
• Versatility for strength and conditioning: Deadlifts, lunges, carries, and more.
  These trap bar benefits apply whether you choose a closed hex design or an open variant.

HOW TO USE A TRAP BAR

• Step into the frame, center your feet under the handles, and brace your core.
• Hinge at the hips, set your lats, and grip the handles.
• Drive through your midfoot, keep your chest tall, and stand up strong.
• Control the descent, reset, and repeat.
  When you’re learning how to use a trap bar, start light, film a few reps, and focus on consistent bracing.

IS THE TRAP BAR A DEADLIFT?

The trap bar is a similar exercise to deadlifting on a traditional straight bar, but it has a few key differences.  

• Rather than holding a barbell in front of your body, you hold handles at your sides. This allows your pull to begin farther back near your ankle, making it nicer on your spine.
• This position also allows you to pull your shoulders back during the lift rather than fighting the forward pull of a barbell deadlift.
• Lastly, the neutral grip (holding the handles on the sides) prevents the bar from rolling out of your hands as easily as with a straight bar in front of you.
  

IS THE TRAP BAR BETTER THAN A BARBELL DEADLIFT?

Both the straight-bar deadlift and the hex-bar deadlift are effective exercises for building power and strength. Neither is a “bad” exercise, but both should be approached respectfully—you know, like petting a tiger.

One of the first things to address when comparing them is the concern about the safety and risks of traditional deadlifts.

When it comes to straight-bar deadlifts, once you have been properly trained and know how to execute a safe and effective deadlift, ask yourself what your goals are. If you are wanting to get better at straight-bar deadlifts, train straight-bar deadlifts. If you are a competitor in powerlifting, Strongman, or other strength-based competitions where straight-bar deadlifts are a common event, train straight-bar deadlifts. They are—a staple of the gym for a reason, but if executed incorrectly, there is certainly risk.

However, if your goal is simply to build strength in your back, legs, and glutes, the trap bar provides a simpler and safer approach—especially if you are newer to the gym.

The side handles allow you to pull parallel to your heels rather than from your toes. This takes a good chunk of the strain off your lower back, allowing you to pull the weight straight up. The handles also put your shoulders in a tighter, pulled-back position. (These are both postural benefits that can also be achieved when doing a traditional, barbell deadlift, of course, but it takes less practice and experience to keep your body safe and protected by perfect form with a hex-bar deadlift.) Other trap bar benefits include grip-friendly handles, varied handle heights, and carry options.

Ultimately, if you are new to strength training, the trap bar can be a safe teacher.

IS THE TRAP BAR BETTER THAN BACK SQUATS?

Similar to the deadlift, comparing back squats to squatting with a trap bar is not a matter of a “good or bad exercise,” but more so which exercise is better for you.

The safety benefits are similar to those of the deadlift. The barbell back squat requires more of your lower back to support the weight and keep your back straight, as well as demanding your shoulders, elbows, and wrists to be able to hold the bar high on your back. If you have any injuries or pain in your lower back or your arm joints, it can be difficult to get the most out of your back squats. These are common difficulties, and they are unfortunate, because squats of any kind are some of the most beneficial movements for overall strength and power.

If you struggle with any of these, behold, the trap bar squat! The trap bar can provide some lower-back relief by taking the bar off your shoulders, as well as keeping your arms straight down by your sides, thusly diminishing the strain or pain in your arm joints.

IS THERE A DIFFERENCE BETWEEN HEX-BAR SQUATS AND HEX-BAR DEADLIFTS?

The hex bar can be tricky to differentiate between a squat or deadlift, as it feels like it is a blend of both.

• For the deadlift, think of your body as a scissor-lift, legs and back starting at an equal forty-five-degree angle before straightening evenly.
• If you want to focus more on a squat motion, lower your hips at the bottom of the lift to the depth of a squat. From there, keep your chest and face up, keep a straight back, squeeze your shoulders, and voila, you’ve got yourself a squat variation.

Ultimately, it is nearly impossible to isolate one exercise from the other while using a trap bar, but your hip depth will determine whether your lower back and hamstrings or your quads and glutes take the brunt of the load.

COMMON MISTAKES TO AVOID

• Starting too far forward: Center your midfoot under the handles.
• Losing tension: Brace, set your lats, and keep the bar close.
• Rushing reps: Control the negative, reset your air, and go again.
• Ignoring handle options: Use higher or lower handles to match your mobility and goals.

TRAP BAR EXERCISES

The hex bar, like every barbell, dumbbell, and other pieces of gym equipment, can be used for many different exercises. It is but a tool, and you are the mighty sculptor! Squats and deadlifts are their most common uses, but here are just a few of the other trap bar exercises a trap bar can do:  

• Farmer’s carry: Load up your weight, pick up the trap bar by the side handles, and see how long you can hold it/walk with it before your grip gives out. This will help develop your Popeye arms and strength. 
  
  
  

• Shrugs: Once you have stood up with the bar, lift your shoulders from their lowest position up to your ears. You’ll never have mice on your shoulders again with all those “traps.” 😉 

• Burpee jumps: Now this exercise is not for the faint of heart, but if you’re a masochist looking for a crazy cardio workout, apply a trap bar (preferably an open trap bar) to a traditional burpee. Hold the handles while jumping out to a plank, do your pushup, jump your feet forward into the trap bar, and leap straight up with the weight in-hand. They. Are. Awful—ly effective.  

• Lunges: Much like holding dumbbells for lunges, but without the competing stability of separate weights, hold the open trap bar handles at your sides and let the torture, er, fun begin. 
  
  
  

• Planks: This can be a very wrist-friendly plank variation. By holding the side bars, your wrists are straight rather than bent in a push-up position. Squeeze tight and pray as your midsection suffers the challenges of gravity.  

There are many other exercises you can do with the hex bar, but whether you get creative with its application, or you use it as an alternative/addition to squats and deadlifts, it is a powerful tool. If you’re deciding on the best trap bar for these movements, weigh open versus closed frames, handle heights, and storage.

LEARN MORE ABOUT TRAP BARS

• Fourteen benefits of an open trap bar
• Can you handle all the open trap bar handles?
• How to deadlift
• Improve your deadlift
• Farmer’s carry guide
  

FAQs

What is a trap bar used for?

A trap bar—also called a hex bar—is used for deadlifts, squats, loaded carries, shrugs, and more. If you’re asking what is a trap bar in simple terms: it centers the load around you, which often makes lifting feel more balanced and back-friendly.

Is a trap bar better than a straight bar for deadlifts?

It depends on your goals. For general strength, comfort, and technique, many lifters enjoy the trap bar benefits: a neutral-grip pull, a centered load, and easier setup. For powerlifting competition, a straight bar is required.

How much does a trap bar weigh?

Most range from about 45–70 lb, depending on the design, steel, and handles. If you need exact specs—or want to compare how much does a trap bar weigh across models—see the REP product pages: Standard Trap Bar and Open Trap Bar.

What are the best trap bar exercises?

Start with deadlifts, squats, carries, shrugs, and lunges. These trap bar exercises cover strength, power, and conditioning.

What’s the best trap bar for home gyms?

The best trap bar is the one that fits your space, goals, and budget. Choose the open design for maximum versatility, or a standard, closed hex for a straightforward, rock-solid pull. When learning how to use a trap bar, either style works.