Written by Kiel DiGiovanni | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
The majority of people who lift know that a standardized Olympic barbell weighs 45lb or 20kg. However, if you ask many people, “how much does a hex bar weigh?” they would probably have to take a guess.
In this post, we cover all things hex bar or trap bar as it’s often called, including the weight, benefits, and ways they can differ. Plus, we made a comparison chart to see 8 of the most popular hex bars to show you the weights, dimensions, and average prices.
For those who just came here for an answer on how much a hex bar weighs, you can expect most well-known brands to be somewhere between 40-70lb or 18-32kg.
IS IT A HEX BAR OR TRAP BAR?
Both! The names hex bar and trap bar are used interchangeably. You might also hear people refer to this piece of equipment as the hexagonal barbell and sometimes the Gerard bar (we’ll get into that in a moment).
In this post, we will use hex and trap bar to describe the same tool. Here are the simple reasons why this tool has these names:
- Hex Bar or Hexagonal Barbell: This comes from the word hexagon, meaning six-sided shape, mimicking the design of most conventional hex bars.
- Trap Bar: Due to its ability to perform exercises like shrugs or deadlifts that hit the trapezius muscle.
BRIEF HISTORY OF THE HEX BAR OR TRAP BAR
Before we get into the weight of a hex bar, we should give you the history behind this unique piece of gym equipment. The hex bar, often referred to as the trap bar, was invented by Al Gerard, a competitive powerlifter. According to Gerard, he began his lifting foray due to the physical requirements of his job of throwing around 100-200 pound bags of fertilizer. He then began powerlifting and eventually deadlifted 625 pounds while he was in his early 40’s (all this while being drug-free).
Over the years, Gerard had developed lower back issues and then sought to create a tool that he could use to do heavy deadlifts without compromising his back. The idea of the hex bar came to Gerard as he was deadlifting with 100lb dumbbells in each hand. He thought, “what if I could make a device where I’m standing in the middle of the weights?”. He began prototyping the trap bar and based the design around the concept that as the resistance is closer to the body, the lift is more efficient, thus leading to bigger loads being lifted.
The trap bar made its first big public appearance in September 1986 in Powerlifting USA. Gerard found early advocates for his hex bar and produced them in relatively small batches throughout the 1980s and into the 1990s.
For reasons unknown, Gerard ceased to produce the Gerard bar in the early 2000s. However, once the trademarks and licenses no longer became an issue, other manufacturers began making the hex bar. Since then, the hex bar has become more popular as athletes, and other lifters recognized the benefits of training with one. Nowadays, you’ll be able to find the hex bar in many gyms throughout the world.
WHAT IS A HEX BAR?
The hex bar also goes by the name trap bar; it is a bar that resembles the shape of a hexagon. The main shape of the bar is a hexagon (6 sided shape) that the lifter will stand in the middle of to perform some exercises like deadlifts, shrugs, bent over rows, overhead press, floor press, Romanian deadlifts, and more. There are welded sleeves at opposite ends of the hexagon shape where you will load the weight plates. Two handles are located inside the sleeves that you will hold using a neutral grip when lifting the hex bar.
What is a hex bar made of?
Most hex bars are made from heavy-duty steel tubing welded together to give it a recognizable shape. The most common finish on hex bars is chrome/zinc-plated, or matte black powder coat finished. Each brand may offer different style handles and overall design, but they are all generally designed and made of steel so that the frame can safely hold hundreds of pounds. Most hex bars on the market today can hold anywhere from 500 up to 1500 pounds.
BENEFITS OF USING A HEX BAR
The hex bar was developed with one goal: lift heavier loads while reducing the risk of injury. A few of the benefits of using a hex bar are as follows:
- Easier to clear the knees when doing deadlifts compared with barbells
- Less of a learning curve for beginners to understand how to execute a deadlift properly
- Ergonomic design is user-friendly for several exercises
- You don’t have to use a mixed grip to lift heavy loads
- No need for a hyperextended lockout at the top of a deadlift
- A higher starting position can be better for people with range of motion issues in the hip
- Reduced risk of spinal flexion where the weight pulls you forward
- Better overall balance when lifting
WHY IS IT IMPORTANT TO KNOW HOW MUCH A HEX BAR WEIGHS?
To get stronger and build muscle, you must follow the principle of progressive overload. This means you need to increase the volume lifted over time. A vital element in lifting is tracking your progress. Therefore, knowing the exact weights you’re lifting will help you determine how much you need to increase it to get stronger as you improve. Making incremental improvements to the amount of weight you’re lifting will add up in time equaling strength and muscle gains.
Also, if you are using different hex bars, then it'll be good to have an idea of how much the one you are using weighs.
HOW MUCH DOES A HEX BAR WEIGH?
Most hex bars on the market these days will weigh anywhere from 40-70lbs or 18-32kgs. However, as we briefly touched on before, hex bars don’t come in a standardized weight like Olympic barbells. The reason is, that there aren’t any recognized competitions that would require everyone to use hex bars with the same weight and dimensions.
Here is a comparison (cost, weight, dimension, max capacity) of 8 top selling hex bars in no particular order:
|
Brand |
Model |
Cost |
Weight |
Dimensions |
Capacity |
|
Bells of Steel |
Open Trap Bar/Hex Bar 3.0 – Rotating Sleeves |
$275 |
47lbs ~21kgs |
Length ~59” (~150cm) Width ~26” (~57cm) Height ~5” (~12cm) |
700lbs ~318kgs
|
|
Rogue Fitness |
Rogue TB-2 Trap Bar |
$395 |
60lbs ~27kgs |
Length 88.5”(~224cm) Width 28.5” (~72cm) Height 9” (~23cm) |
1000lbs+ ~455kgs+ |
|
Rep Fitness |
REP Trap Bar
|
$274 |
55lbs 25kgs |
Length 71” (~180cm) Width 25.5” (~65cm) Height 6” (~15cm) |
500lbs ~227kgs |
|
Kabuki Strength |
The Trap Bar HD
|
$699 |
66lbs 30kgs |
Length 77” (~196cm) Width 25” (~64cm) Height 9” (~23cm) |
1500lbs ~682kgs |
|
Titan Fitness |
Olympic Hex Weight Bar |
$130 |
44lbs 20kgs |
Length 56”(~142cm) Width 22.75” (~58cm) Height 6” (~15cm) |
500lbs ~227kgs
|
|
CAP |
CAP Barbell Olympic Trap Bar (Combo Grip) |
$170 |
~46lbs ~21kgs |
Length 56”(~142cm) Width 24” (~61cm) Height 5” (~13cm) |
750lbs ~341kgs |
|
Valor Fitness |
OB-ADJ, Adjustable Trap Bar |
$295 |
51lbs ~23kgs |
Length 71”(~178cm) Width 28” (~71cm) Height 7” (~18cm) |
500lbs ~227kgs |
|
Fringe Sport |
Hex "Trap" Bar |
$280 |
45lbs ~21kgs |
Length 56”(~142cm) Width 24” (~61cm) Height ~5” (~13cm) |
600lbs ~273kgs |
TYPES OF HEX BARS
There are a few different types of hex bars on the market these days that have different offerings.
Traditional/Gerard:
The conventional trap bar or hex bar is a no-frills, tried, and true gym equipment. You’re most likely to see this style of hex bar in your gym as they are a cost-effective option that will satisfy most people’s basic lifting needs.
Open:
Open hex bars can come in two different styles; open front or open back. Open means that one segment of the hexagon shape isn’t there, which means the bar doesn’t wrap fully around the body when doing deadlifts. The reason for creating open hex bars is two-fold. Not having the bar in the front can reduce the chances of an accident if you need to bail from a lift. The front bar could trip you up, leaving you to faceplant into the floor. On the other hand, not having the bar directly behind you leads to the potential of performing more exercises than a traditional hex bar. You’ll be able to do exercises like split squats or lunges without the bar getting in your way.
Adjustable:
Adjustable hex bars mean more overall functional movements for a wider range of users. With traditional hex bars, the dimensions are in a fixed place. This means that bigger and smaller people will have to use the same grip width and diameter. Some hex bars will have 3-4 different grips with varying diameters. Generally speaking, the bigger diameter will help you to improve grip strength. Other trap bars will have adjustable grip widths. By adjusting the width of the grip, you can match the equipment to the size of the person that’s using it.
WHAT TO CONSIDER WHEN BUYING A HEX BAR?
When you’re looking to buy a hex bar, you should consider the following points:
- How many people will be using it?
- What exercises will you use it for?
- How heavy can you lift?
- What’s your budget?
1.) Handles/Grips
Most people will want to have a nice knurled grip on the handles so that the hex bar is more secure when lifting. Make sure to read reviews regarding the handles and the aggressiveness of the knurling before purchasing. If the handles aren’t comfortable for you, you’ll probably end up not using them much.
You’ll notice that the cheapest hex bars will have a single flat plane without raised handles. We prefer using hex bars that have raised handles as they are more user-friendly during the setup and execution of the lift as we can start in a higher position.
Another aspect of the handles to look at when purchasing a hex bar is the diameter of the handle. You will find that some manufacturers make their hex bars with the ability to change handles, resulting in various grip diameters. The different grip diameters will affect your grip strength, usually with the thicker grips helping you to build up your grip strength because it is harder to hold the weight.
A few brands also have adjustable handles that can increase or decrease the distance between them. Adjusting this width will enable you to set the hex bar up, depending on how big or small the person using the equipment is.
2.) Sleeves
You should only look for hex bars with machined sleeves that fit Olympic weight plates. An important point to look for here is how long the sleeve is and how many plates it can hold. Sleeves can range from under 10 inches to over 16 inches!
3.) Finish
Hex bars can come with a variety of finishes. From black powder coat to chrome to zinc plated. This will come down to personal preference; all the coatings help protect the bar from rust or scratches.
4.) Material
Most hex bars are comprised of steel. The heavy-duty hex bars are usually solid steel, whereas others might use steel tubing with lower tensile strength, which can reduce the hex bar's weight and the load capacity.
5.) Loading/Unloading
Some hex bars will have a “jack” that makes getting the weight plates onto the sleeves easier. Ideally, you’ll want a hex bar that has some clearance from the sleeve and the floor when it is on the ground. The cheaper hex bars will usually lie flat to the floor, so you’ll need to lift each side to get the weight plates loaded onto the sleeve.
6.) Open/Closed
We think you’ll start seeing more and more companies coming out with “open” hex bars where you don’t have to step into them. This is because enhanced functionality with farmer's walks, lunges, and other dynamic movements is easier to do with the open hex bar. However, if you just want to use the bar for exercises like shrugs or deadlifts, then the traditional close hex bar should be ok.
7.) Usage
If multiple people in a commercial gym use the hex bar, then you’ll probably want to look for one that can be used in tandem with a power rack. You’ll also want to find a trap bar that’s extra durable and can take a beating from many people sharing the same piece of equipment. For advanced lifters, strongmen, or powerlifters, then you’ll probably opt for the hex bar that’s easy to load and unload while being able to hold upwards of 1000lbs. Finally, if you’re buying a hex bar for a home or garage gym, then you might have fewer requirements and might be ok with a lower-priced bar that gets the job done.
8.) Rackable
Check if the hex bar can be used in concert with a rack. Not all hex bars have the proper dimensions to properly fit in the center of a rack. This might not be a deal-breaker, but it’s good to know if you plan on using it inside of a rack for exercises like rack pulls. If you want a hex bar that can be racked, look for longer ones, upwards of 70 inches.
9.) Budget
The amount of money you’re willing to spend or can spend can help narrow down your choices when buying a hex bar. On the low end, you could spend $100 for a simple hex bar and up to $700 for a heavy-duty trap bar that is meant for more serious lifters. You should consider what you’ll be using this piece of equipment for. The price usually includes the shipping fee, so keep that in mind when shopping for a trap bar.
Now that you know the most important aspects to look at when buying a hex bar you might be interested in buying one. Check out our post that covers the Best Trap Bars on the market.
IS A HEX BAR 45 POUNDS?
No, there isn’t a standardized weight for hex bars; you might be able to find a brand that produces a hex bar that weighs 45 pounds on the dot. However, most hex bars will fall into the range of 40-70 pounds.
FAQs About Hex (Trap) Bars:
CAN YOU DEADLIFT WITH A HEX BAR?
The hex bar is sometimes colloquially called the hex deadlift bar for that very reason. Trap bars are perfect for deadlifts as you’re based in the center of the load, making the movement more efficient as you don’t need to worry about scraping your shins as you lift the bar upward. Another added benefit of performing deadlifts with a hexagonal bar is that you’ll be holding the bar with a neutral grip. The neutral grip hand positioning is better for people facing shoulder issues.
Related: Hex Bar Deadlift vs Barbell Deadlift
CAN YOU SQUAT WITH A HEX BAR?
Yes, you can do squats with a hex bar. The major difference between regular back squats and hex squats is that you’ll be holding the weight in your hands rather than placing it on your back. Performing squats while using a hex bar is beneficial for people who might have shoulder mobility issues and take the lower back. Trap bar squats will require you to produce more grip strength and target your glutes and mid to upper back more than a back squat because you’re standing in the center of the load, which is closer to your center of gravity.
Another big difference is that hex squats mean you’ll have a limited range of motion as the weight plates will hit the ground. To ensure you are squatting through a full range of motion, you can simply stand on an elevated platform. This added height will allow for more knee and hip flexion at the bottom of the movement.
Related: The Ultimate Guide to Squats
DO YOU NEED A HEX BAR?
A hex bar isn’t an absolute necessity, but it can be for people who have lower back problems but still want to do squats and deadlifts. Some people we speak to tell us that the hex bar was one of the best purchases they’ve ever made. It’s really up to the individual circumstances and specific training goals that determine if a hex bar is necessary.
HOW MUCH SHOULD I BE ABLE TO DEADLIFT WITH A TRAP BAR?
The amount of weight you can deadlift with a trap bar should be at least the same or slightly more than you can do when deadlifting using a barbell. Due to the design of the trap bar, the load is centered better, which should allow you to lift more. To give you an idea of strength standards for deadlifts see below:
|
|
Beginner |
Novice |
Intermediate |
Advanced |
|
Men |
~Body Weight (BW) |
1.5x BW |
~2x BW |
~3x BW |
|
Women |
~Half Body Weight (BW) |
~BW |
~1.5x BW |
~2x BW |
Note: These are just rough guidelines applied to the general public. You might be able to deadlift more or less relative to your fitness level and body weight.
FINAL NOTE
Regardless of what you want to call them; trap bar, hex bar, hexagonal barbell, the weight will differ from brand to brand. So, you should check the manufacturer's specifications to see how much a hex bar weighs, whether you’re purchasing one or looking to dial in how much total weight you’re lifting.
9 Best Trap Bar Exercises & Programming Tips
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Kiel DiGiovanni
Author