If I were only allowed to have one barbell of any kind in my garage gym, it would be a trap bar. Also known as a hex bar, it’s one of the most versatile, effective, and easy-to-use bars you can own.
I’ve been using a trap bar for well over ten years. When I trained in the gym where I worked, I purchased a trap bar with my own money since they didn’t have one (and it’s still there to this day!). That’s how important I think using one is.
With the right trap bar, you can train the squat, hinge, lunge, push, pull, and carry movement patterns (https://drjohnrusin.com/6-foundational-movements-that-every-person-on-earth-needs-to-master/). That’s every movement needed to build strength effectively. You can do all that more safely and with a smaller learning curve than a standard barbell.
If you don’t currently have a trap bar in your garage gym, you need one. Not quite ready to buy one yet? Read on. You will be surprised at how many benefits a trap bar will bring to your garage gym! I use my Rep Fitness open-back trap bar several times a week, and it’s one of my absolute favorite ways to train!
What is a hex/trap bar?
A trap bar, aka hex bar, is shaped like a trapezoid or hexagon (thus the name). By standing inside this open shape, the weight being lifted is aligned with the centerline of your body. This position makes movements like deadlifts, shrugs, carries, and many others much safer and easier to do.
The trap bar was invented in 1985 by Al Gerard (source). He intended to devise a way to continue to lift weights while dealing with a back injury at the same time.
When using a standard barbell, the load is always in front of or behind your centerline. This places a lot of undue force on your spine and other joints, especially if lifting heavy. The trap bar eliminates this, making it a safer and more comfortable option for those with back issues. It’s also very good at preventing those without back problems from developing them!
Since its inception, three distinct trap bar variations have been created. I’ve owned and used all of them, and each has its place and uses. You don’t need all three, but it’s nice to know the differences so you can pick the ideal trap bar for your gym.
The Three Types of Trap Bar
Following is a brief description and images of each type of trap bar. While I have my preference as to which is the “best,” don’t let that stop you from buying the one you think is right for you. You don’t need more than one, so pick the one that meets your needs and go with that.
The Standard Trap Bar
The standard trap bar has either one or two sets of handles. These handles are referred to as “low” and “high.” These handles are either closer to or further from the ground, depending on how you orient the bar. You’ll find multiple handle options a common feature across all trap bars.
Multiple handle options are a massive advantage of a trap bar over a standard barbell.
The standard trap bar can be challenging to load and unload but is also the least expensive and easiest to find. Usually coming in at 55 lbs, this bar is available in both short (must be used and loaded on the floor only) and rackable (allows you to place the bar on your j-hooks for ease of loading) lengths.
One note on this and other types of trap bars is that they take up a lot of room. I find that hanging them on the wall (see my complete guide to barbell storage here) is the most convenient and space-saving option.
If you think this type of bar is right for you, check out the basic hex bar that Titan fitness sells. If you want a rackable version (highly recommended if you have a rack), then Titan’s rackable hex bar is the best way to go.
The EZ Load Trap Bar
One of the most significant drawbacks to a standard trap bar is loading plates. To put it nicely, it’s a pain. Holding a 55 lb bar up in one hand while maneuvering a 45 lb plate onto the end with the other is enough to keep your trap bar in a corner collecting dust.
And that’s exactly where mine lived in my garage until I bought an EZ load trap bar.
An EZ load trap bar elevates the bar’s sleeves off the ground for ease of loading and unloading plates. It’s a game changer in the world of trap bars.
Another common feature of most EZ load trap bars is multiple handle diameters. The one I own and use has three options, all changeable on the fly.
There are two drawbacks to an EZ load trap bar. First, the sleeves are often shorter than a standard trap bar. This isn’t helpful since one of the many benefits of this bar type is the ability to move more weight than a standard barbell. I’ve maxed out the capacity on my EZ load bar and had to replace it with an open trap bar (see the next section) with longer sleeves.
The second drawback is that an EZ load trap bar does not have an open back. In my opinion, the open-back trap bar is the king of all trap bars. It’s also easy to load and has many other benefits that a standard or EZ load version does not.
If you think an EZ load trap bar is the right option for you, you cannot go wrong with Titan’s version, which you can see here. I’ve owned it and used it regularly for several years. It’s my number one recommendation in this category.
The Open Trap Bar
An open (aka open-back or walk-through) trap bar removes the portion of the bar that is behind you. The bar functions the same way as a standard trap bar, but removing the back opens up a host of new exercises for which the bar can be used. It also enables a built-in “floor jack” to make loading this type of trap bar exceptionally easy.