Starting your fitness journey or looking to elevate your weightlifting game with a trap bar? You're on the right track! The trap bar, or hex bar as some may call it, has become a staple in gyms worldwide for good reasons. It allows for a more natural alignment during deadlifts, reducing the stress on your lower back and ensuring the trap bar deadlift muscles are worked more effectively. 

But before loading it up with plates, have you ever wondered, "How much does this trap bar weigh?" Knowing its weight is crucial for tracking progress and setting accurate strength goals.

Let’s delve into everything you need to know about trap bars. 

What is a Trap Bar?

A trap bar, often known as a hex bar, is a specialised weight training equipment designed to enhance lifting efficiency while reducing strain. It consists of a hexagonal or diamond-shaped frame that allows you to stand in the middle, with two stub bars on opposite sides for loading weight plates. Inside this frame, handles are positioned at a 90-degree angle to the loading bars, facilitating a neutral grip during exercises like deadlifts and shrugs.

Different Types of Trap Bars

Trap bars come in various designs, each catering to different training needs and preferences. The classic closed trap bar is ideal for standard lifts, focusing on lower back safety by promoting a more upright lifting posture. On the other hand, open-end trap bars offer greater versatility, allowing for a broader range of exercises including squats and lunges. They are particularly beneficial for those who engage in strength training routines like farmer's walks, due to their adaptability and ease of use in different workout setups.

Average Weight of Trap Bars

Weight Range

The average weight of trap bars can vary significantly depending on the brand and model. Generally, you'll find that most trap bars weigh between 18 kg to 32 kg. It's important to note that there isn't a standardised weight for trap bars, unlike Olympic barbells, which means weights can differ even among similar models.

Examples of Different Weights

For instance, a typical open trap bar might weigh anywhere from 18.5 kg to 30 kg. Specific examples include the Jordan Fitness Hex Bar Steel Series which is on the heavier side with the 6ft bar at 27.5 kg and the 7ft at 32.4kg. On the other hand, the MYO Strength Shurg/Trap Bar weighs 20 kg, providing a lighter option. If you're using a trap bar at your gym, it's a practical idea to weigh it first, especially since some custom-made or older models can vary more dramatically in weight.

What affects the Trap Bar weight?

Material and Build

The material used to construct a trap bar significantly influences its weight. Most are crafted from heavy-duty steel tubing, ensuring they can safely support substantial loads, typically ranging from 227 kg to 680 kg. However, the type of steel and its tensile strength can vary, with some bars using solid steel and others opting for steel tubing with lower tensile strength, which can slightly reduce the overall weight of the bar.

Design Specifications

The design and features of a trap bar also affect its weight. For instance, some trap bars include a "jack" feature which facilitates easier loading of weight plates by providing clearance from the floor. This feature, while practical, can add to the overall weight of the bar. Additionally, the length and thickness of the bar, along with the length of the loadable sleeves, play crucial roles. A longer and thicker bar will naturally weigh more. Furthermore, the type of trap bar—whether open or closed—also impacts the weight. Open hex bars might weigh less due to their missing side, which can affect balance but reduce overall mass.

By understanding these factors, you can better assess the suitability of a trap bar for your needs, ensuring you choose one that complements your strength level and lifting style.

The Importance of Knowing a Trap Bar Weight?

Impact on Workouts

Knowing the exact weight of the trap bar is vital for optimising workouts. Different gyms have trap bars ranging from 20 kg to 27 kg. If the bar is heavier than expected, it can make lifts harder, especially for a three-rep max (3RM). Knowing the bar's weight ensures accuracy and safety in training.

Accuracy in Strength Training

Accurate knowledge of the trap bar weight is crucial in strength training. The hex bar's design affects lift dynamics and allows for heavier loads, engaging the upper body more. Knowing the exact weight helps adjust technique and select additional weights. Variations in trap bar weights influence muscle activation, making some exercises more quad-dominant, thus tailoring workouts to fitness goals and preventing muscle imbalance.

Understanding the weight of a trap bar and its implications is essential for anyone keen on refining their training sessions, ensuring each lift is not only effective but also safe. Through the exploration of varied trap bar weights and the factors influencing them, we have provided insights that are key to optimising your strength training routine. It's important to remember that knowledge of the exact weight of your trap bar allows for the accurate adjustment of lifting techniques and loading, which is indispensable for achieving specific fitness goals.

Moreover, the significance of this knowledge stretches beyond individual workouts, impacting long-term training outcomes. Familiarising yourself with the characteristics of your equipment, particularly for our audience engaging in weightlifting within the UK, where equipment might vary slightly in design and weight specifications, supports a more tailored and effective training approach. As you continue on your fitness journey, let the understanding of these nuances guide you in selecting the right trap bar for your needs, contributing to a more informed, effective, and rewarding lifting experience.

FAQs

1. What is the typical weight range of an open trap bar?
   The weight of an open trap bar typically ranges from 41 pounds to 66 pounds (18.5 kg to 30 kg). This variation depends on the bar's style, make, and model. Always verify the weight of the specific trap bar you are using to accurately calculate your total weight lifted.
2. What are the specifications of a 7-foot trap bar?
   A 7-foot trap bar generally weighs approximately 27 kg and has a total length of 2013 mm, with 380 mm long sleeves. The sleeves are 50 mm in diameter and are compatible with Olympic bumpers.
3. Does a hex bar weigh 20 kg?
   Yes, the standard Olympic hex bar weighs 20 kg. It is designed for fundamental strength exercises such as squats, farmers walks, and deadlifts. This bar helps avoid contact with the upper thighs and torso during lifts and is ideal for a variety of upper and lower body workouts.