trapbar

A trap bar, also known as a hex bar, is a weightlifting bar with a hexagonal or hex-style frame that allows the user to stand inside it and lift with a neutral grip. Plates load onto the ends of the bar, and the lifter grasps handles mounted on the interior of the frame, typically at shoulder height. Some models offer multiple handle heights to adjust starting position and range of motion.

Design variations include hex-style bars with two or more sets of handles, high handles for a more upright position, and low handles for a deeper starting stance. The neutral-grip design positions the hands so the palms face each other, which can alter loading patterns and reduce wrist rotation compared with a standard straight bar.

Primary use is the trap bar deadlift, where the lifter stands inside the frame and lifts the weight from the floor with a comparatively more vertical torso. The bar is also used for shrugs and, on some models, for other grip and loaded carry variations. Biomechanically, the neutral grip and often shorter range of motion can allow heavier loads with less lumbar flexion and greater knee involvement relative to the conventional deadlift, though this depends on grip height and stance.

Training considerations: trap bar work is generally beginner-friendly and can help individuals with back sensitivity or limited hamstring flexibility learn a deadlift pattern. Proper technique—maintaining a neutral spine, bracing, and progressive loading—is important. The trap bar complements other deadlift variations by providing a different loading vector and range of motion, rather than replacing them entirely.