Introducing the new UKSF HEX trap bar, an iconic piece of equipment that can take your training to new heights! The trap bar is an underused but fantastic piece of equipment that is ideal for beginners and experts alike.
In addition, we at UKSF also have fantastic HEX dumbbells. Whilst being a great alternative to barbells, the rubber HEX dumbbells offer great stability and allow more range of movement for those who struggle with barbell movements
What is a HEX trap bar?
As the name suggests, the HEX trap bar is an excellent means to train the trapezius muscles. Invented by Al Gerard in the 1980s this device is designed to be used as an alternative to deadlifting, by using the means of increasing loaded weight without causing injury.
The bar itself consists of 3 distinguishable features which separate it from barbells:
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The bar is in a hexagonal shape which allows the individual to use it in the centre.
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It features two hollow stub bars which lie perpendicular to the hexagon but are in line with one another offering weight loading.
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A set of handles allowing good grip and functional use of the bar.
Benefits of using HEX trap bars
The benefits of using a HEX trap bar come in abundance, from building great muscular strength to improving form and technique.
There are numerous advantages to the use of a trap bar:
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Ease of use when lifting which offers less strain on the lower back
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No hyperextension of the spine at lockout
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High handles for people with a limited hip range of movement
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Offers a neutral grip that prevents internal rotation of the shoulders
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Benefits bicep movement and reduces the chance of injury
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Reduces the chance of being pulled forward when moving
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Allows higher power output when moving
The key improvement of a HEX trap bar is that it puts far less pressure on your lower back and spine. Particularly when doing essential exercises such as the deadlift, a beginner can easily make a mistake and cause serious damage to their lower back. The fact that it also has lower spinal flexion when you are at the apex is an added bonus.
Exercises which you can do using our HEX trap bar
Now that you have your trap bar you may be wondering what are the best exercises you can do so as to turn your trapeze muscles into mountains? The shoulder shrug most likely is the one that will come most naturally to you.
As the name suggests your main goal is to shrug your shoulders while carrying the trap bar in both hands with you in the middle. You should feel the burn fairly quickly on your shoulders when doing this exercise. Here are some more exercises that will help you turn into a human manta ray!
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Bent over rows: This particular exercise will grow you back exponentially if it is done correctly. Stand between the HEX trap bar and holding both sides of the bar lift it up so you are stood straight. Then you will need to bend over at an angle with your face pointing downwards and lift the bar up and down like a row. You should be able to feel the tension on your back and arms.
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Trap bar squats: Similar to a normal squat, hold the HEX trap bar and perform a normal squat, so imagine you are sitting on an invisible chair and then standing back up again. This will destroy your legs so make sure you give this one the amount of recovery time it deserves.
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Trap bar deadlifts: this is a tricky one but also one of the best overall exercises you can do for your entire body. A deadlift with a HEX trap bar is very similar to that of a normal bar, but it allows you to have more stability on the lift. Hold the HEX trap bar on either side with you in the middle, then simply lift it up as you would on a normal deadlift, being careful with form so as to not damage your back or legs.
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Suitcase carry: This one is an excellent core workout that many people overlook in the gym. Simply carry the HEX trap bar like a suitcase on one side and walk from one end of a space to another. Perform this on both sides. It is amazing for your core and allows you to really get a burn in your centre of gravity.
Ultimately a HEX trap bar weight can be a great tool for both beginners and pros when it comes to lifting and is an excellent addition to any home gym. If you would like more information or would like to get your hands on one, then contact us at UKSF.