The trap bar is a functionally appealing bar, especially because of the ease it introduces to deadlifting. Because of its importance in working your lower body with those deadlifts, it can be concerning if you do not know how much your trap bar weighs. As a result, this article will answer the question; how much does a trap bar weigh and offer other tips about using a trap bar.
Unlike traditional barbells, trap bars do not have a generally uniform weight because they are not used competitively. Competition typically drives uniformity of weight across barbells as different manufacturers make their barbells to meet competition standards. That said, most trap bars weigh anything between 30 and 70 pounds. Nevertheless, the Gerard trap bar, which you are more likely to run into at a gym, weighs approximately 45 pounds. If you want to cop a trap bar, consider the Rogue TB-1 Trap Bar.
Benefits of using a trap bar
Here are some of the benefits you get to enjoy if you use a trap bar:
Suitable for tall lifters
Performing deadlifts with the conventional barbell is often challenging if you are taller than 6 ft. This is because, with your long legs and a relatively short torso, you will end up putting most of your upper body behind the barbells, making it challenging to lift safely. In this case, tall persons will enjoy trap bars because the handles are at variable heights. When taller people have mobility issues, they can feel like they are doing a deficit pull when they have to go so low to pick the barbell at its regular height.
💡 Quick Tip: If you feel the regular barbell is more of your thing, you should consider the Rogue Bar 2.0 – Black Zinc
Rogue Bar 2.0 – Black Zinc
The weight centers in the body
Another benefit you enjoy with a trap bar is that its design ensures the weight is heaviest at your center. It keeps the weight’s upward and downward motion in line with your body rather than in front of it. This makes it easier for new beginners who have yet to find their lumbar stability for a barbell deadlift. Because you step inside the trap bar, which does an excellent job of equally distributing the weights around, the lift emphasizes your hip pivot. With proper form in a deadlift, you sit back at the bottom of the lift rather than leaning forward, forcing you to pick the weight with your back.
Prevents a neutral lockout
When people deadlift heavy, they tend to overextend their hips and pull their upper bodies backward. They do this to use their upper body to counteract the weight they are pulling up. This form may look reasonable, but it is not entirely safe. However, with a trap bar, you do not experience this problem. Because the trap bar distributes the weight around, the weight pulls you directly downward rather than forward, as with a barbell. Because the weight pushes directly down, you need to remain vertical to counteract it. This makes the trap bar safer than the barbell in this regard.
Allows for a neutral grip
Another benefit of using a trap bar is that the handles allow for a neutral grip. With the barbell, you have to turn your wrists to wrap your palms around the bar. While this grip is suboptimal, it also places considerable stress on your shoulders. However, with the trap bar with handles perpendicular to your hand, you can wrap your palms around them with a neutral grip. This makes it much easier on your hands and shoulders with the trap bar. If you want to increase your grip on the bar, try the Mechanix Fingerless Covert Gloves.
Allows you to use more power
The trap bar’s design also makes recruiting more power during lifts easier. This is because the bar equally distributes the weight around, with the weight pulling you directly down. As a result, you can easily counteract the weight by pushing directly upward. Because you are pushing directly upward, pushing with more explosive force is much easier. This difference in power ability makes lifting heavier weights with the trap bar easier than with a barbell.
Suitable for beginners and convalescents
For people just getting into deadlifting, the trap bar is a safer and healthier alternative than the barbell. This is because of the reasons we already discussed. The trap bar is better for your grip and shoulder because of its perpendicular handles. Furthermore, the direct downward weight makes it safer for beginners as they do not have to counteract the weight by over-extending their hips. These reasons also make the trap bar great for someone recuperating from musculoskeletal injury. The bar is ergonomic, so you do not have to worry about straining your body.
Versatility
It may not look like it, but the trap bar is versatile. You can use the trap bar for various exercises, including deadlifts, shoulder shrugs, calf raises, farmers' carry, shoulder presses, etc. Furthermore, each exercise enjoys the barbell’s great features, like the neutral grip and equal weight distribution.
💡 Quick Tip: If you want to get weight plates to go with your trap bar, check out the LB Elite Black Bumper Plates
LB Elite Black Bumper Plates
Taking care of your trap bar
The trap bar has enough going for it that you should consider it for your home gym. However, it is not enough to purchase it; you also have to take care of it. Buying a more durable type is the first step to ensuring your trap bar’s longevity. More expensive trap bars are often more resistant to rust and damage so you can enjoy them more. Furthermore, you should take care while using it, so it does not come into contact with water. Water can accelerate the rusting process, and depending on the type of bar you purchase, you may not want to take that chance. You can drink your gym fluid from a bottle like the Hydracy Water Bottle with Time Marker. In addition, ensure to clean your trap bar after using it, so it remains pristine.
