{"id":13698,"date":"2022-10-21T12:52:36","date_gmt":"2022-10-21T12:52:36","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13698"},"modified":"2023-10-04T19:40:30","modified_gmt":"2023-10-04T19:40:30","slug":"hex-bar-trap-bar-a-complete-guide-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/21\/hex-bar-trap-bar-a-complete-guide-2022\/","title":{"rendered":"Hex Bar \/ Trap Bar &#8211; A Complete Guide [2023]"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rather confusingly, known by two names:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hex Bar<\/li>\n\n\n\n<li>Trap Bar<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The erm, hex\/trap bar is a controversial bit of kit.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pros of the Hex Bar<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Easier to learn key exercises like the deadlift<\/li>\n\n\n\n<li>Better for beginners <\/li>\n\n\n\n<li>Less compression on the discs in the lower back\/spine<\/li>\n\n\n\n<li>Hex bar deadlift often resembles more of a squat with less lower back recruitment<\/li>\n\n\n\n<li>Beginners can progress quicker<\/li>\n\n\n\n<li>Beginners can lift more weight which motivates them (good for PTs etc)<\/li>\n\n\n\n<li>The neutral grip is easier for most &amp; puts less stress on the wrists<\/li>\n\n\n\n<li>Hex bar deadlifts are better for those with lower back pain<\/li>\n\n\n\n<li>Greater peak power &amp; velocity (see 2011 study <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2011\/07000\/A_Biomechanical_Analysis_of_Straight_and_Hexagonal.31.aspx\">here<\/a>)<\/li>\n\n\n\n<li>No banging your shins on the bar<\/li>\n\n\n\n<li>May develop quads more effectively than barbell deadlifts<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Cons of the Hex Bar<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Shorter range of motion<\/li>\n\n\n\n<li>Less bicep and back muscles activation\/used<\/li>\n\n\n\n<li>Less core engagement<\/li>\n\n\n\n<li>Less functional &#8211; you normally pick up objects etc in front of you<\/li>\n\n\n\n<li>Less posterior chain engagement &#8211; less development of glutes, hamstrings and back<\/li>\n\n\n\n<li>Limited back angle &#8211; harder to train with a more horizontal back angle<\/li>\n\n\n\n<li>Difficult to reproduce the exact same technique on different training days*<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*more info in the video below:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Z94qTzsa-24?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=306&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How much do trap bars weigh?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Unlike Olympic barbells, trap bars vary in weight according to the manufacturer. Trap bars weigh between20kg and 30kg (44lbs &#8211; 66lbs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How much does a hex bar weigh kg?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Trap bars generally weigh between 20kg and 30kg.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hex Bar Exercises<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hex bars are pretty versatile. Below are some of the more popular exercises that you can perform with a hex\/trap bar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exercise at your own risk<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hex Bar Deadlift<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13719\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/21\/hex-bar-trap-bar-a-complete-guide-2022\/hexbardeadlift\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-title=\"hexbardeadlift\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13719\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/TU2xZ7s4jus?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=135&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hex Bar Deadlift Form<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand directly in the centre of the hex bar\/trap bar (or whatever you want to call it!)<\/li>\n\n\n\n<li>Stand with your feet shoulder-width apart<\/li>\n\n\n\n<li>Keep your shoulders above your hips and neck &amp; head in a neutral position looking forwards<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep looking forwards\/ahead and bend your knees<\/li>\n\n\n\n<li>Grip the handles<\/li>\n\n\n\n<li>Pre-tense your shoulders, hips and especially your core with a large inhale of air<\/li>\n\n\n\n<li>&#8220;Take the weight off the bar&#8221; by lifting taking &#8220;some of the weight off the bar&#8221; by extending your legs very slightly whilst maintaining a straight back and looking ahead<\/li>\n\n\n\n<li>Keep a neutral spine and lift the bar by extending your legs (keep your arms straight at all times)<\/li>\n\n\n\n<li>Extend your legs (don&#8217;t lock your knees fully, or at speed) and squeeze your glutes at the top of the movement<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lower the bar under control by bending your legs and &#8220;hinging&#8221; at your hips &#8211; keep looking ahead<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Split Stance Trap Bar Deadlift<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Providing some of the uni-lateral loading benefits of single-leg RDLs, the split stance deadlift is popular with athletes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place one foot in front of the other<\/li>\n\n\n\n<li>Load the front foot with your body weight by standing on the ball of your foot with the rear foot:<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbearsplitstancedeadlift.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13710\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/21\/hex-bar-trap-bar-a-complete-guide-2022\/trapbearsplitstancedeadlift\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbearsplitstancedeadlift.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-title=\"trapbearsplitstancedeadlift\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbearsplitstancedeadlift.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbearsplitstancedeadlift.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13710\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/GDi-DFZ-Aoo?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Trap Bar RDL (Romanian Deadlifts)<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Similar to a standard deadlift but the knees only bend 10 &#8211; 15 degrees<\/li>\n\n\n\n<li>Emphasis is put on the downward, eccentric phase<\/li>\n\n\n\n<li>Focus is on the hip\/hinge pattern of movement<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbarrdl.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13713\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/21\/hex-bar-trap-bar-a-complete-guide-2022\/trapbarrdl\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbarrdl.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-title=\"trapbarrdl\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbarrdl.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/trapbarrdl.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13713\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/drjohnrusin.com\/trap-bar-rdl-save-your-spine\/#:~:text=The%20trap%2Dbar%20RDL%20is%20started%20off%20the%20ground%2C%20with,eccentric%20(muscle%20lengthening)%20contraction.\">Image Source<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Banded Trap Bar Deadlift<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Great for ascending strength and power development (or if you just don&#8217;t have enough weight plates), trap bar deadlifts with bands are popular with athletes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wrap the ends of the band around the barbell collars at each end<\/li>\n\n\n\n<li>Stand on the band with the middle of your feet\/sole of your feet<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbarbandeddeadlifts.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13734\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/21\/hex-bar-trap-bar-a-complete-guide-2022\/hexbarbandeddeadlifts\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbarbandeddeadlifts.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-title=\"hexbarbandeddeadlifts\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbarbandeddeadlifts.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbarbandeddeadlifts.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13734\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/9XliRg3O56o?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Trap Bar Overhead Press<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The overhead press, is a great exercise for shoulder development and core strength. Using a trap bar to perform the overhead press enables you to perform the exercise with a neutral grip (generally better for your wrists).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Set the trap bar up in a rack, just below shoulder height. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stand underneath the bar<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Make sure to grip the bar in the centre &#8211; not too far back or too far forwards or the bar will be tricky to balance<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Brace your core and lift the bar up and into position to perform presses.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Try and keep your elbows in, rather than flaring them outwards when pressing<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Be mindful of the balance of the bar &#8211; it can tilt forwards or backwards very easily and fall.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/su7hxgKaGZk?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Trap Bar Jumps<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A great exercise for building explosive power, trap bar jumps are essentially a deadlift with a jump.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trap bar jumps, are much easier to learn than other Olympic-style lifts such as cleans and snatches.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Start with a light weight, do sets of two or three, to begin with, focussing on technique.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do the exercise with speed &#8211; you don&#8217;t want to be fatigued or tired, as the technique will fail and you&#8217;ll be training endurance, not power.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keep the weight below 50% of your max hex bar deadlift.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Press through your heels, lift the weight up a few inches, and then explode up into a jump.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/03pRrE0exUg?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Trap Bar Shrugs<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Stand in the middle of the bar<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Grip the handles and &#8216;deadlift&#8217; the bar up into the starting\/ standing position for shrugs<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keep your arms straight and in a controlled movement, move your shoulders upwards as much as possible<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Squeeze your traps for a second or two at the top of the movement, then lower it back down by lowering your shoulders<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Ke5OmublmUU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Other Hex Bar FAQS<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What&#8217;s with the 20 rep trap bar deadlift?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 reps deadlifts and squats have been used by bodybuilders for years to build muscle and really tax the body (and the CNS) with a compound movement for high reps. 20 rep trap bar deadlifts have become a challenge on Reddit. Great for all-round fitness and strength, be careful in terms of technique and overtraining. If your technique begins to fail, you could well injure your back.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What&#8217;s a half hex bar?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Half hex bars are open-ended trap\/hex bars. With a half hex bar you can also perform exercises such as lunges.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What muscles do hex bar deadlifts work?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What muscles don&#8217;t hex bar deadlifts work!?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The main muscles used when performing a hex bar deadlift include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Traps<\/li>\n\n\n\n<li>Lats<\/li>\n\n\n\n<li>Spinal erectors<\/li>\n\n\n\n<li>Glutes<\/li>\n\n\n\n<li>Hamstrings<\/li>\n\n\n\n<li>Quads<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Further info<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/drjohnrusin.com\/blog\/\" rel=\"nofollow\">https:\/\/drjohnrusin.com\/blog\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/c\/AlanThrall\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/AlanThrall<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Rather confusingly, known by two names: The erm, hex\/trap bar is a controversial bit of kit. Pros of the Hex Bar Cons of the Hex Bar *more info in the video below: How much do trap bars weigh? Unlike Olympic barbells, trap bars vary in weight according to the manufacturer. Trap bars weigh between20kg and [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189,12504],"tags":[784152946,36326],"class_list":["post-13698","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","tag-fitness","tag-weight-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hex Bar \/ Trap Bar - A Complete Guide [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/21\/hex-bar-trap-bar-a-complete-guide-2022\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hex Bar \/ Trap Bar - A Complete Guide [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Rather confusingly, known by two names: The erm, hex\/trap bar is a controversial bit of kit. 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Trap bars weigh between20kg and [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/21\/hex-bar-trap-bar-a-complete-guide-2022\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-21T12:52:36+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-04T19:40:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?w=520\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Hex Bar \/ Trap Bar - A Complete Guide [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/21\/hex-bar-trap-bar-a-complete-guide-2022\/","og_locale":"en_GB","og_type":"article","og_title":"Hex Bar \/ Trap Bar - A Complete Guide [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Rather confusingly, known by two names: The erm, hex\/trap bar is a controversial bit of kit. 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Trap bars weigh between20kg and [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/21\/hex-bar-trap-bar-a-complete-guide-2022\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-10-21T12:52:36+00:00","article_modified_time":"2023-10-04T19:40:30+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbardeadlift.gif?w=520","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/21\/hex-bar-trap-bar-a-complete-guide-2022\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/21\/hex-bar-trap-bar-a-complete-guide-2022\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Hex Bar \/ Trap Bar &#8211; 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Ideally, you're strength and conditioning should be periodised, with a different pre-season training program, for example, compared to in-season. The program shown here is a general one\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":4351,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/05\/03\/joe-rogan-experience-steve-maxwell\/","url_meta":{"origin":13698,"position":2},"title":"Joe Rogan Experience &#8211; Steve Maxwell","author":"Dave","date":"May 3, 2016","format":false,"excerpt":"Steve Maxwell, kettlebell GodFather and old school S and C coach (which makes him kinda new-school too). http:\/\/www.maxwellsc.com \u00a0 https:\/\/youtu.be\/wltxTeZpzkw \u00a0 Decent stuff to take from this podcast Hanging from a bar, with a pronated, overhand grip, can help shoulder injuries. Which, after reading up, is apparently true - but\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/wltxTeZpzkw\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":8642,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/11\/chin-ups-for-beginners\/","url_meta":{"origin":13698,"position":3},"title":"Chin Ups for Beginners","author":"Dave","date":"November 11, 2017","format":false,"excerpt":"If you are training at home, a chin up bar is arguably the one essential piece of kit. I use the Power Bar 2 from Amazon: https:\/\/www.youtube.com\/watch?v=jNr8gTfVbQU How to Do Your First Pull Ups At your own risk - be careful - slow & controlled chin ups are essential to\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"chin ups for beginners","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/chin-ups.jpg?fit=960%2C640&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":13594,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/09\/26\/tennis-workout-plan-pdf-2022\/","url_meta":{"origin":13698,"position":4},"title":"Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc","author":"Dave","date":"September 26, 2022","format":false,"excerpt":"Last updated - Dec 2025 Tennis is a sport that requires a high level of endurance, speed, power and core strength. 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