How Much Does A Trap Bar Weigh? Using Trap Bars To Build Lean Body (2022)

Introduction

Everyone is looking to execute the best workout to have the best body they can possible have.

It takes hard work, commitment and discipline to getting that lean ripped body.

Journey in fitness is not a sprint but a marathon. You have to learn about your body and put in the work for weeks and weeks of rigorous weights training, body maintenance clean healthy eating and many more.

When you are working on weights training for your legs, shoulders and arms, the trap bar equipment is best suited for your training.

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Trap bar weight can engage multiple muscle groups at the same time to give you massive gains and increase in physical strength which will bring you closer to that body goals that you are training for.

Here's a study on how hexagonal trap bar can have an effect on deadlift performance.

In this article, we'll uncover what's a trap bar, the muscles worked when using a trap bar and how to execute exercises with a trap bar weight.

We will also share with you how much is the weight of a trap bar, and how it can help you on your fitness journey.

What Is A Trap Bar?

Trap bar is an exercise tool mainly used for lifting and powerlifting.

It is invented by a competitive sports powerlifter by the name of Al Gerard. He has also patented this equipment.

The name as of course a bar but mainly targetting the Trapezius, short form 'Traps'. 

The trapezius muscle is an active movement muscle, connecting the head, neck, shoulders and arms. The trapezius is like a diamond-shaped muscle right below the neck connecting all 4 points.

The design of the trap bars is invented in various shapes and sizes. It can come in either hexagonal or diamond shape. The trap bar is made to be able to lie flat on the ground.

The entire trap bar can be broken down into 3 different parts:

1) Bar Stock

The bar stock comes in either the diamond or hexagonal shape which allows the user to stand in the middle during the execution of the exercise.

2) Co-Axial Stub-Bars

This is the coaxial projection (bar that projects away from the main bar stock) from the bar stock that is used to hold the weights.

3) Handles

On the inside of the bar stock, these handles are incorporated into the design for the user to be able to carry the weights and targetting the correct muscle group. The handles are usually 90 degrees with the weight plates that is placed on the stub-bars.

How Much Does A Trap Bar Weigh?

This is the big question of this article, right? How much does a trap bar actually weigh?

Not all trap bars are created equal! The weight of the trap bar is largely depend on the type of the trap bar and of course the size of the trap bar itself.

There are mainly 3 types of trap bars that is being used in commercial gyms.

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1) Original Gerard Trap Bar

The original Gerard trap bar usually weighs around 45 pounds or around 20.5kg. This is typically the same weight as that of the Olympic barbell.

2) Standard Trap Bar

The standard trap bar weights about 30 pounds or 13.6kg, which is about 30% lighter than the Original Gerard Trap bar.

3) Extra Large (XL) Trap Bar

The biggest of the 3, no guessing from the name, is of course the XL Trap bar. This XL trap bar usually comes in at about 55 pounds or 25kg.

Depending on which type of trap bar your gym or yourself has, the weights will vary.

If you are really curious on the weights of the trap bars that you are using for training, just weigh them using a weighing scale!

Check out below how you can determine the weight of a trap bar!

How To Determine The Weight Of A Trap Bar

Just in case you are looking how to weigh the trap bar, we have provided simple steps that you can take to measure the weight of the trap bar.

If your weighing scale placement of the weights is big enough to hold the entire trap bar, then you can definitely measure the weight of the trap bar directly.

If your weighing scale isn't that huge to hold the trap bar in place, you can use the alternative method below.

1. Go onto the weighing scale to measure your weight. Let this be (W1)
2. Now go onto the weighing scale together while lifting the empty trap bar. This is (W2)
3. Subtract W1 from W2. The difference gives the weight of your trap bar.

Simple maths really!

What Is The Most Common Exercise for Trap Bars?

Deadlifting

Deadlifts is definitely what the trap bar is basically meant for.

Deadlifts is a whole body exercise that can pack on serious gains for both upper and lower body which most bodybuilders are aiming for.

Deadlifts requires the lifter to lift the fully weighted trap bar off the ground. This requires you to engage your muscles to lift the trap bar up to your hips, and back down onto the ground. Do remember to keep your back straight to prevent any injuries.

With the movement from ground to hips, it engages your core muscles, as well as your entire lower body muscles. From the halfway point to the top, you will require the upper body muscles to be engaged to maintain the full motion of a deadlifts.

That is one hell of a workout in just 1 rep!

How To Properly Use The Trap Bar For Exercises

We have shared with you how much does trap bar weighs and how you can determine them.

We also shared that the most common exercise using trap bars is the deadlift!

Before you dive into doing your own workout, here's how you can minimize being injured, especially if you are a beginner lifter.

1. Firstly, you can go light by loading lightweights, or perhaps empty bar, especially if you are a beginner so you can get a feel of the whole motion.
2. Step into the bar with feet shoulder width apart.
3. Grip onto the handles firmly and make sure you are align for both right and left hands.
4. Bend your knees slightly and lower your hips. Maintain a straight back posture and looking 45 degrees onto the ground neutral neck position.
5. Slowly lift the trap bar off the ground aiming to bring yourself into a standing position.
6. Once you are in standing position without locking your knees, slowly lower back the bar onto the ground.
7. This is 1 rep. Continue to do 8-12 reps for hypertrophy muscle building.

You can refer to the video below for more visual guidance!

Benefits of Deadlifting Using The Trap Bar

As we mentioned before, deadlifts is a great workout exercise that can pack on lots of gains for you.

This is especially more benefits to using trap bars compared to traditional olympic bars.

1. It is relatively easier to grasp the movement.
2. You can lift heavier weights.
3. There is more safety as the center of gravity is always in line with your shoulders.
4. There is typically less strain on the lower back spine joints.
5. There will be huge gains for muscular hypertrophy, due to better muscles engagement.

Conclusion

In conclusion, trap bars are definitely a great addition to your workout regime.

Whether you are a beginner or experienced lifter, the trap bar deadlifting is a great way to pack on tons of muscles for the entire body. 

Remember to fuel your gains with the best optimum nutrition whey protein flavor.