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Trap bar

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Strengthen your body with a trap bar only from Home Gym Australia

If your fitness goal is to achieve total-body strength, then adding the use of a trap bar to your workout routine is ideal. Home Gym Australia can offer you different superior-quality home gym equipment for weight lifting and resistance training so you can build strength and muscle faster and safer.

Frequently Asked Questions

What is a Trap Bar?
A trap bar is a piece of barbell-looking gym equipment with a hexagonal structure assembled in the middle, where the lifter stands. This is the reason why this bar is also called a hex bar. Although it looks like a ‘trap’ when you use it, standing in the middle of the welded hexagonal bar, this weight training equipment got its name not because of how it was designed to address the shoulders’ trapezius muscles. 

Accordion Panel
The main difference is obvious; barbells are straight bars of steel, while trap bars are assembled to have a hexagonal space in the middle and sleeves on each side where you put on the weight plates. While barbells can only be held in one fashion, trap bars have two handle sets, one on the same level as the bar, and one a bit more forward and elevated.

Both are designed for weight lifting exercises, but their use also differs. Barbells or straight bars can be used to perform deadlifts like trap bars, but the former is a bit less stable since the bar is still in front of the legs. As you lift a barbell, the weight of the bar and plates are in front of your awkwardly straightened body, making it possible for you to lose your balance and topple forward. With a trap bar, all you have to do is stand in the middle of the hexagon, hold the handles, squat, and lift. The bar’s design lets you stand straight, maintaining your balance and spine position, making your deadlifts safer and more effective.

How to Use a Trap Bar
We may have mentioned it earlier, but here is how you should use a trap bar in case you are a newbie and would want to try doing deadlifts safer.

With the trap bar lying straight down on the floor, stand in the middle of the hexagonal space and put your feet apart. With hips and knees bending into a squat, reach down for the handles. You can choose either set, but the elevated handles are typically for taller users that could not reach the same-level handles. 

With your knees on a squat position, back straight, shoulders down, and your core clenched, take a deep breath, and, with your hands gripping the bar, carefully stand up with your hips and knees locked and straight. Once you have done that, carefully bring down the trap bar to the ground following your body mechanics.

Benefits of Using a Trap Bar
Like many weight lifting and resistance training gym equipment, using a trap bar really has its advantages. Here are the reasons why you should add a trap bar to your home or office gym. If you want to find a high-quality trap bar for sale, head on to Home Gym Australia right away.

It provides a full-body workout. It may initially seem that only the shoulders, back, and chest muscles benefit from this weight lifting tool. But the truth is, using a trap bar helps build strength in other parts of the body. Its primary target is the lower body, particularly the hamstrings, hips, and legs. Lifting it while performing deadlifts also benefit the arms, glutes, back, shoulders, chest, and abs. Just make sure that your posture and manner of lifting are correct to avoid accidents and strains.

Deadlifts with trap bars are safer for your back. Because you step into the middle space of the hex bar, the weight that you will lift is centred on the body, unlike in barbells that are situated in front. This alignment gives you better balance and control of your gravity, making it safer for your back to lift heavily-weighted bars and plates since you can extend and lock your spine easier than with a barbell. 

The handles are designed for easier lifting. Most weight lifters have their own style in lifting weights using barbells. While some prefer using wrist straps, or hook straps, many would rather hold the bar with mixed grips. This means that one hand grasps the bar in front (prone position), and the other from behind (supine position). Doing so may make their lifting easier, but it will mess up with their balance. So unless you are used to these techniques, trainers and coaches would rather you use a trap bar that can give you two grip positions, one higher than the other.

It is safe for your shoulders. Again, this is thanks to the ingenious design of the handles. While the bars are straight, making the handles difficult to grip, the trap bar’s handles are perpendicular to the end bars, allowing your whole arm to be in a neutral position to hold them. This creates lesser stress on the shoulders, making it easier for you to continue and consistently perform your weight lifting exercises safer.

Trap bar exercises are versatile. Some think that trap bars are only designed to perform deadlifts alone. However, there are so many weight training and resistance exercises that you can do using this gym equipment. Here are some of the most prominent routines that you can try using trap bars:

  • Variation of deadlifts (single leg or jump deadlifts)
  • Split squats
  • Walking lunges
  • Step-ups
  • Overhead presses
  • Shoulder shrugs
  • Floor presses
  • Push presses
  • Back rows

Reminders when Using a Trap Bar
While using the trap bar is more common sense, but there are still some things that people mistakenly commit when doing their weight lifting exercises with a trap bar. Home Gym Australia compiled several factors that you need to take note of when doing your weight training.

Do not round your back. When you slouch and curve your back too much when performing your deadlifts, it puts extra stress on the spine, potentially causing some disc issues and discomfort. 

Do not stand up too fast. Straightening your back too fast may cause a cramp, and not bending your knees with your hips extended would make it harder for you to carry the weight. You should not also extend your back too far since the bars are at the centre of gravity. Maintain a straight back, then carefully put the bar down using proper body mechanics.

Do not tilt the bar forward. As you stand, make sure that your form and posture are perfect for lifting. Make sure that you grip the handles carefully and comfortably so that when you lift the bar, it will not topple forward and make you lose your hold.