This projectile is useful for both beginners and experienced athletes.
What is a trap bar
The trap bar (hex bar) is a hexagon-shaped projectile, during which the athlete stands in the center and holds the bar by special handles. There are also varieties in the form of a rhombus and a trapezoid without a back wall.
Hexagonal necks have two types of handles. The first are flush with the hexagon, the second, in the shape of the letter D, are curved stops. The latter allow you to reduce the range of motion, for example in the deadlift.
Most often, the trap bar weighs the standard 20 kg, but there are also models for 25 and 30 kg. So before you collect the bar, check the inscription on the glass.
Why use a trap bar
This type of bar was invented by The History of the Trap Bar / Physical culture study in the mid-80s by powerlifter Al Gerard to perform deadlifts without back pain.
Due to the fact that the bar is not in front, but around the body, the athlete can bend the knees more and tilt the body less, which removes some of the load from the back and allows you to work with large weights without the risk of injury.
The hexagonal projectile can also be used in exercises for pumping the upper body. Due to the neutral grip, in which the hands are facing each other, during presses and pulls, the shoulders and wrists are in a more natural position.
In the long term, this may increase the weights in some exercises, as well as protect the joints of the hands from overload and injury.
Bend your knees and hips, tilt your body forward and grasp the handles of the bar. Straighten your back, tighten your abs to keep your core rigid.
Press your feet into the floor and lift the barbell while extending your hips and knees. Fully straighten up, lower yourself back to the starting position and repeat.
Do 3-4 sets of 6-15 reps. Select the weight in such a way that the last repetitions in the approach are perceived hard.