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The 8 Best Trap Bars for 2024

By Coop Mitchell

Expert Verified by Kate Meier NASM-CPT, USAW-L1, CF-L1

updated June 28, 2024

We test and review fitness products based on an independent, multi-point methodology. If you use our links to purchase something, we may earn a commission. Read our disclosures.

After researching and using nearly 30 trap bars, we’ve determined that there is still much to be desired in a trap bar we’d recommend for most people. Despite this, currently, for 2024, our Top Pick for the best trap/hex bar is the Rogue TB-1 Trap Bar. 

It offers the best value among the trap bars currently on the market, though there’s still much room for improvement. This said, many would be just fine choosing one of our more budget-friendly recommendations.

After narrowing down our picks for the best Olympic barbells , we decided it was time to take a look at some specialty barbells and find which were best for home gyms. This not only includes the dozens of trap bars we tested, but also safety squat bars and powerlifting barbells. Even though we love a good old-fashioned barbell, sometimes you need something a little different to get the job done. 

Our team also includes certified personal trainers and weightlifting coaches who can tell you the proper way to use these bars for strength and muscle gains. Consider us your one-stop shop for all things fitness. 

To create this list, we looked at factors such as:

• Construction and durability : How solid is the steel and bar under heavy loads?
• Finish : Is there any protection against rusting, corrosion, or scratching?
• Knurling and grip: How does the bar feel in your hands? While in use?
• Design: Are there any design features that make loading weight easier or add functionality?
• Versatility: Is the trap bar designed for multiple exercises, or is its use limited?
• Best Trap Bars for Home Gyms
• Best Trap Bar Overall: Rogue Fitness TB-1 Trap Bar 2.0
• Best Open Trap Bar: REP Fitness Open Trap Bar
• Best Rackable Hex Bar: Bells of Steel Open Trap Bar/ Hex Bar
• Best Trap Bar for Deadlifts : Titan Open Trap Bar
• Best Budget Trap Bar : Titan Fitness Olympic Hex Weight Bar  
• Best Luxury Trap Bar : Eleiko Öppen Deadlift Bar

Best Trap Bar for Farmers’ Carries: Fringe Sport Hex Trap Bar

• Best Upgrade Trap Bar : Kabuki Strength Trap Bar  
• Best Trap Bar Overall: Rogue TB-1 Trap Bar 2.0

Good for: Anyone looking for a great trap bar at a reasonable price

Best Overall

Rogue TB-1 Trap Bar 2.0

Product Highlights

• Closed design
• High weight capacity
• Updated, precision sleeve construction

Pros & Cons

• Reasonable price for a specialty bar, at $325
• Powder-coated
• Aggressive knurling
• Consistent knurling throughout the handles
• Knurling may be too sharp for some
• Lack of knurl marks makes balancing the bar tricky 
• Powder-coated sleeves chip easily 

Bottom Line

The Rogue TB-1 Trap Bar 2.0 is an excellent choice for home gym owners who want a rackable hex bar that is built to last.

There are a few reasons we picked the Rogue TB-1 Trap Bar as our best overall trap bar, and the first is that it’s made by a company with some of the best customer service in the industry. Although we don’t foresee people breaking the TB-1 Trap Bar, it’s nice to know that if any issues come up, including during shipping, you can easily get help having them resolved. This is an issue we’ve seen with other trap bars on this list, and with various other companies that make them.

But again, breaking it shouldn’t be an issue. The TB-1 Trap Bar is built to handle any weight you can throw at it and there is no, I repeat, no whip on this bar. Rogue doesn’t give a specific weight capacity, but it has to be well over 1,000 pounds thanks to the thick frame and robotic welds.

The entire bar is powder-coated, which is less than ideal when it comes to the sleeves since the metal from weight plates will cause the finish to chip easily. And the knurling on the handles is sharp! Seriously, it’s one of the sharpest knurls we’ve used on any bar, including the Rogue Ohio Deadlift Bar . In fact, in our opinion, it’s sharper than it needs to be, and to prevent calluses from tearing like crazy during farmers’ walks, we used some sandpaper to shave it down.

Oh, did we mention it’s rackable? This allows it to be used for overhead presses and squats, and for it to be easily stored when not in use.

Good for: Home gym owners looking for a versatile trap bar

Best Open Trap Bar

REP Fitness Open Trap Bar

• Removable handles turns this trap bar into a cambered-design bar that can be used for squats, lunges, and presses
• Costs around $400 (good price for a trap bar)
• 6 inches of knurling on the frame
• Chrome-plated sleeves
• 1,350-lb weight capacity
• Removable handles increase its versatility
• Durable chrome coating on sleeves
• Costs around $400
• Not the most stable trap bar
• Handles are wider apart than other trap bars
• Knurling leans on the passive side

The REP Fitness Open Trap Bar is a great value specialty bar filled with features that separates it from the competition.

The REP Fitness Open Trar Bar might be one of the most feature-filled specialty bars we’ve ever tested. Aside from the open-ended design, which allows lifters to easily step in and out of it, this bar also comes with its own built-in deadlift jack to make sliding weight plates on and off the sleeves a breeze. The sleeves are also chrome-plated, so they’ll stand up to countless loading and unloadings and still look good for many years.

The handles feature knurling that leans on the passive side, which can be a good or a bad thing depending on how you’re training, and comes with a high- and low-grip to give you versatility on how you grip them. We will say the handles are spaced 27 inches apart, which is about two inches longer than most trap bars. This might pose a problem to people with shorter wingspans.

One great thing about the handles is that they’re removable. This turns the REP Fitness Open Trap Bar into a cambered-design bar that can easily be used for presses, lunges, and squats. Oh, and speaking of squats the frame has six inches of knurling to give you extra grip should you decide to do back squats with it.

At $400 this is easily the best-value open trap bar, though it doesn’t feel quite as rigid as the Eleiko Öppen Deadlift Bar or the Kabuki Strength Open Trap Bar. It does, however, come with an impressive 1,350-pound weight capacity.

Read more in this REP Open Trap Bar review .

• Best Rackable Hex Bar: Bells of Steel Open Trap Bar / Hex Bar

Good for: People who want a rackable hex trap bar

Best Rackable Hex Bar

Bells of Steel Olympic Open Trap Bar / Hex Bar

• Has rotating sleeves
• Open-end frame
• Built-in deadlift jack
• Costs under $200
• 700-pound weight capacity
• Budget-friendly
• Rotating sleeves
• 700-pound weight capacity should be enough for most users
• Open-ended frame
• Free shipping
• 30-day money-back guarantee
• Knurling is inconsistent
• Bends at higher weights
• Poor packaging

For less than $200, the Bells of Steel Open Trap Bar/Hex Bar is a great product with a unique design that sets it apart from the competition in its price range.

There is something to be said for a hex bar you can rack: Makes for an easier liftoff, and makes for easier loading. While we still love the Titan Rackable Hex Bar , the Bells of Steel Open Trap Bar/Hex Bar gets our nod here because it is feature-packed.

First, we love that it’s rackable, but it also has a built-in deadlift jack. Typically, you’ll only find this on super high-end products, but this bar is priced under $400. A deadlift jack makes loading just about as easy as possible. Another loading benefit: The long sleeves. There is a 17.1-inch loadable sleeve on either side of the hex bar, which can accommodate around 700 pounds, depending on how thick your plates are.

This open-ended hex bar boasts rotating sleeves. The brand touts aggressive knurling on the handles, though our testers and some reviewers said they thought it was medium at best.

In terms of durability, this Bells of Steel bar has a 100K PSI tensile strength and comes with a black oxide-coated shaft and white zinc-coated sleeves for corrosion resistance.

Another huge plus is the price. At under $350, this is one of the most affordable trap bars that has all the features of more expensive options.

• Best Trap Bar for Deadlifts: Titan Open Trap Bar

Good for: Anyone who’s focusing on pulling movements such as deadlifts and rows

Best Trap Bar for Deadlifts

Titan Open Trap Bar

• Trap bar with an open-ended frame
• Designed for deadlifts, carries, lunges, and shrugs
• Built-in bar jack for easy loading and unloading
• Compatible with most standard power racks
• Sleeves compatible with Olympic-sized weight plates
• Easy loading and unloading weights
• Medium knurling handlebars
• 65-lb design might be too heavy for beginners
• Long footprint could be cumbersome

The Titan Fitness open trap bar offers a heavy-duty design for anyone looking to add versatility to deadlifts, lunges, shrugs, and farmer’s carry exercises. The open-ended design allows you to easily walk in and out of the bar. Plus, you can utilize the built-in bar jack for quick, easy, and safe loading of weight plates.

If you’re looking for a bar simply to pull on and you want the most rigid open trap bar at an affordable price, the Titan Open Trap Bar is the best choice for your home gym. I trained with this bar for a month before writing our Titan Open Trap Bar review , and it’s one of the strongest trap bars I’ve used, and as a plus, it comes with a Goldilocks level of knurling—the cross-hatch pattern on the handles. This is a bar that’s designed for pulling.

Beginners be warned: This is a bar designed to be used in heavy situations, and that’s true even before you load weight plates onto the bar. A standard trap/hex bar is around 55 pounds, but this one is 65. The heavier starting weight also means it might not be the best choice for pressing movements. I personally prefer a lighter starting weight to avoid overloading my shoulder, but you might prefer or need a heavier starting weight.

Another huge plus is the built-in deadlift jack, which allows you to stand the bar up so you can easily load plates on and off the bar. Titan, however, puts the plates about 16 inches off the ground, whereas most trap bars only leave three inches of space between the plates and the floor. This means you’ll have to exert more strength to get it up. It’s almost like doing a second deadlift after you already performed one.

Check out our Titan Open Trap Bar review for more information.

• Best Budget Trap Bar: Titan Fitness Olympic Hex Weight Bar

Good for: People who just want a trap bar that can handle heavy weight, but isn’t expensive

Best Budget Trap Bar

Titan Olympic Hex Weight Bar

• Unique dual handle design for targeting and isolating desired muscle groups
• Fits standard 2" Olympic plates
• Knurled handles for improved grip
• Easy "Flip" design– simply turn the bar over to switch grips
• Medium knurl that provides grip, but won’t shred your hands
• Affordable at just over $125 (with free shipping)
• Durable, and should last a while in your garage gym
• Very short sleeves
• 500 lb. weight capacity is light, but I’ve seen these handle much more
• Hard chrome can end up chipping over time

We like this trap bar because it gets the job done at a low price without looking or feeling like it was built for cheap.

If you’re simply looking for a trap bar you can use for deadlifts and to work your lower body, our most budget-friendly recommendation is the Titan Fitness Olympic Hex Weight Bar. Seriously, don’t go cheaper than this bar. 

At around $150, it has everything you need in a trap bar and has a lower starting weight than other options (this also makes it a good choice for beginners who are just getting used to the feeling of a trap bar). 

The knurling is actually quite good for a budget trap bar, and should provide some good grip without ripping your hands to shreds if you decide to go for high reps. 

Other than that, there’s not much we can say about this hex bar. It comes with chrome plating, which chips much quicker than other finishes like bright zinc or black oxide. The sleeves are also less than 10 inches long, which means you can’t load many weight plates on the bar before running out of space. 

The listed weight capacity is 500 pounds, but honestly, we’d be surprised if you can even get close to that much on the sleeves. 

If you’re looking for a budget pick that’s a little more durable, go for the Cap Combo Hex Bar on Amazon. It’s a little more expensive than Titan’s, but it has 13-inch sleeves and better finishes. There’s also the Sunny Health & Fitness Olympic Hex Barbell Trap Bar , which costs around $100 on Amazon, but we haven’t tried that one out for ourselves just yet.

• Best Luxury Trap Bar: Eleiko Öppen Deadlift Bar

Good for: Anyone who wants a high-end open-ended trap bar that can be used for deadlifts and squats

Luxury Pick

Eleiko Öppen Deadlift Bar

• Open design for versatility
• Exceptional knurling
• Great attention to detail
• Eleiko steel
• Some of the best knurling on a trap bar 
• Open-end design increases its versatility 
• Rackable, and can be used with most squat racks
• Most expensive trap bar, at around $800
• Welds aren’t the best, especially for Eleiko 
• Could use some knurling on the center of the bar

If you want a high-end trap bar, the Eleiko Bar is fantastic thanks to its exceptional knurling, open-end design, and the fact that it is rackable.

The Eleiko Oppen Deadlift Bar is one of the most expensive trap bars, but it’s also one of the most enjoyable to use and has us questioning where the line is between strength equipment and fine art. 

Although we wish it was a bit cheaper so more people could experience just how good of a bar it is, we’re glad Eleiko didn’t cut any corners and made a bar worthy of their historic name.

As its name suggests, the Öppen Deadlift Bar utilizes an open-end design. Instead of square tubing for the center like most trap bars, Eleiko utilizes thick round tubing that is then powder-coated. This is more comfortable than the tubing found on the Kabuki Strength Trap Bar or other open-ended trap bars, which is why it’s our pick for this category. 

We would’ve liked to see some knurling in the middle so there’s a little more grip on the back, but that’s us being a little nitpicky. 

Eleiko has unmatched attention to detail, and this can be seen on the Öppen Deadlift Bar’s handles.

Rather than using a cheap pipe and having some second-rate knurling used (even the best trap bars do this) the Öppen Deadlift Bar utilizes what feels and looks like the same steel and knurling as their world-renowned IWF Weightlifting Barbell . 

We have to say, the welds on this bar aren’t exactly what we’d call Eleiko-quality. They’re better than most other companies, just not what we’ve come to expect from the Swedes. 

See our full Eleiko Öppen Deadlift Bar review here.

Good for: Those who want a trap bar they can hold onto for long periods of time

Best For Carries

Fringe Sport Hex Trap Bar

• Knurling on both handles
• 600-pound weight capacity
• Knurling on both sets of handles
• Free shipping to contiguous US
• Only has a 600-pound weight capacity
• Shorter loadable sleeve length than other trap bars

An affordable and well-knurled trap bar perfect for people who are looking to shrug those heavy weights like they're nothing.

What makes the Fringe Sport Hex Trap Bar great for farmers’ carries, shrugs, and other movements that require holding onto the hex bar for long periods of time is the fact that it has knurling on both sets of handles. Knurling is the crosshatch pattern you see on some barbells and specialty bars, and the type you find on this trap bar is Goldilocks medium—sharp enough that you’re not afraid of it slipping out of your hands, but not so aggressive that it hurts (and trust me, there’s some knurling out there that can break your skin).

We love dual handles on trap bars because it allows more people to get a comfortable grip on it, and switching it up can also help target different muscle groups and aid in stability training. Plus, this hex bar is under $300 with free shipping to the lower 48 states.

The 600-pound weight capacity is one the lower end of what we like to see on trap bars, but that’s still more than enough weight for most home gym owners. 

• Best Upgrade Trap Bar: Kabuki Strength Trap Bar

Good for: Anyone who’s looking for a premium trap bar with all the best features

Best Upgrade Trap Bar

Kabuki Strength Trap Bar

• Built-in bar jack
• Open-ended design
• Multiple grip options
• 16.5-inch loadable sleeve length
• Open-end design makes it much more versatile
• Angled legs make it easy to load the bar
• Swappable grips
• Expensive, at around $700
• Feet can easily scratch floors 
• It’s rackable, but won’t work with j-cups

If you have the money, this is the best trap bar you can get. It is pricey at around $700, but it lives up to the hype with angled legs, swappable grips, and more.

The Kabuki Strength Trap Bar is, to be completely honest, our favorite trap bar, but we struggle to recommend a nearly $700 trap bar for most home gym owners. But it’s still a great choice for those who have the money for it.

To start with, an open-end design is simply better than one that’s closed because it increases the versatility of the bar, making it a better choice for those in home gyms, especially those looking for compact exercise equipment . How is it more versatile? For one, you can use it for squats, lunges, presses, tricep work, box deadlifts, and more. 

The Kabuki Strength Trap Bar utilizes a bit of a unique frame geometry by employing square tubing that’s bent at the corners to make a somewhat seamless frame. 

It also has some of the coolest features we’ve seen on a trap bar, including the ability to jack the bar up on its feet to load and unload plates. The other feature that separates it from pretty much every trap bar is the swappable grips. There are two positions for the grips, one set that is a half-inch above the bar sleeves, and one that is just a few inches higher. 

Both of these positions have the ability for any three grips to be inserted: a 1-inch, 1.5-inch, and a fat 2-inch grip called the “Love Handle.”

The 16.5 inches of loadable sleeve length allows you to add as many bumper plates as you’d like. On the end of the sleeve is a simple and classy etched metal end cap that is in line with Kabuki’s other bars. It’s a beautiful thing.

See our full Kabuki Strength Trap Bar review here.

• The Benefits of a Trap Bar

A trap bar is an extremely underrated piece of equipment with many benefits . Many individuals find the trap bar to be a useful addition to their garage gym, but it’s often one of the later specialty bars that’s acquired; this shouldn’t be the case.

In fact, in our opinion, the trap bar’s versatility, price, and ability to make you strong and fit should be near the top of anyone’s bar purchases outside of the Olympic barbell.

You should buy and use a trap bar for many reasons, the least of which is the fact that they’re extremely easy to come by nowadays. In fact, out of all the specialty bars on the market, the trap bar is one of the most affordable and widely available. Nearly every company making gym equipment offers some sort of trap bar, and many offer multiple versions.

It must be stated that a trap bar is different from a barbell. A thought that often goes through people’s minds when deciding to buy a specialty bar like the hex bar or not, is, “can’t I just deadlift using my barbell.”

First, there’s nothing wrong with just deadlifting with your barbell; you can get plenty strong. Second, a trap bar is actually likely a better bar for deadlifts than a straight bar. Before you cry heresy, let’s detail the benefits of the trap bar.

Here are five benefits we see of using the trap bar:

The Trap Bar Deadlift is Easier to Teach and Learn than the Barbell Deadlift

That’s right, a trap bar is easier to teach and learn than using the traditional barbell to deadlift with. Here’s the thing, for most people, the more complicated the exercise the worse it will actually be for them. It won’t be worse for them in the sense that it won’t work well, but most people should avoid complications in lifting so they avoid injury and receive most of the benefits from the exercise.

It’s why Starting Strength preaches squatting, deadlifting, overhead pressing, benching, and if someone really wants to, power cleaning. Snatches and clean and jerks are fun movements, but that doesn’t mean they’re optimal for most trainees.

A trap bar deadlift can be taught to most novice lifters and be beneficial. It’s a big reason the US Army has announced a new physical fitness test known as the Army Combat Fitness Test or ACFT that includes the 3-rep max weight trap bar deadlift as a hallmark exercise . In fact, this is what the Military had to say about the reason for using the Trap Bar:

“Trap (Hex) bars are significantly easier (lower injury risk) for untrained Soldiers to learn and execute lifts…To date, we’ve tested more than 500 untrained Soldiers with zero reported injuries.”

If you’re new to training or training someone else who is new to training, the trap bar is extremely beneficial.

High Athletic Transfer to Other Sports and Movements

There have been two studies that show peak velocity and power are higher, independent of the loading, with the trap bar deadlift than with an Olympic barbell deadlift.

In the first study titled,“ A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads ” it was found that:

“The enhanced mechanical stimulus obtained with the hexagonal barbell suggests that in general, l the HBD (Hexagonal Bar Deadlift) is a more effective exercise than the SBD (Straight Bar Deadlift.)”

In the second study titled, “ An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise With Straight and Hexagonal Barbells ” it was found that:

“These results suggest that the barbells led to different patterns of muscle activation and that the hexagonal barbell may be more effective at developing maximal force, power, and velocity.”

In other words, not only is it largely believed that the trap bar has a greater transfer to sports, it’s been proven in peer-reviewed studies. Although the straight bar deadlift is certainly a phenomenal exercise, it doesn’t mean it’s the best.

Low Chances of Injury

Without a doubt, the trap bar deadlift has a lower chance of injury to its users than a conventional straight bar deadlift.

There are a couple of reasons for this. The first is that, due to the grips being parallel, there’s no need to do a mixed grip. A mixed grip is where one palm is facing inward and the other outward while deadlifting heavy weights. This is done to increase the holding strength of the user when the grip has given out.

A mixed grip allows heavier weight to be lifted, but at a cost. Mixed grip causes a shift in weight to be slightly off-center which can, in theory, lead to muscle imbalances. Even worse, a mixed grip has been known to cause more instances of bicep tears in the supinated arm. When you see a bicep tear and roll up into the shoulder joint because of a mixed grip deadlift, it will make you never want to do it again.

A trap bar also causes fewer hyperextensions because the lockout feels more natural. Whenever you see people pushing their hips through and shoulders way back to achieve an over-the-top lockout on the deadlift, it’s actually not good for them. It can lead to an increased injury and is much more difficult to do with a trap bar because there’s no weight to balance against.

Different Handle Heights

Most trap bars come with two different handle heights. One is in alignment with the sleeves, and the other is higher up. Everybody’s body is shaped differently, which means they have different length levers. The thought that a 7-foot NBA basketball player should be deadlifting from the same height as a 5-foot, 2-inch stay-at-home mom is laughable. Different height handles help in this regard.

Not to mention, many strength coaches have recognized that deadlifting from a low height isn’t necessarily better for athletes. On the Tim Ferris Show, Ryan Flaherty, Nike’s senior performance director, had this to say about how he uses the trap bar for his athletes:

“I want you to be in somewhat of an athletic jump position. If you imagine looking in the mirror from the side and jumping, and you go to the depth of your jump, and that’s where you’d feel comfortable, look in the mirror and see where that is, and align the handles to that. That’s the athletic position and that’s where I want you to be. That’s where you’re going to recruit the most motor units.”

The Trap Bar is Great for Upper Body Strength

Although many people look at the trap bar as strictly for the lower body, especially deadlifts, it’s also excellent for upper body movements.

Overhead presses, lying tricep presses, rows, landmine movements, and more can all be done with the trap bar. Many forget that a garage gym allows them to get extremely creative without the worry of others looking at them like they’re from another planet. Don’t think the trap bar is just for deadlifts, just like squat rack s aren’t just for squatting. There are a ton of exercises that, with a little ingenuity, can be done with them.

• Trap Bar Characteristics

Previous to this time in history, there were much fewer trap bar designs. However, with the influx of a variety of designs and companies making those designs, there are now many more things to be aware of when purchasing a trap bar.

We’ve tried to take the most obvious characteristics of what to look for in the bar and use these to guide our recommendations:

Similar to a barbell, the steel of the trap bar is the most important characteristic. Although it’s not as important in the large scheme of things as a barbell’s tensile strength, due to there being more supporting structures in the trap bar, it still matters.

For instance, an Olympic bar often uses thicker diameter steel than a trap bar. It also has a whip, and that whip matters to the properties of the bar. I say this because I think you should consider the steel used, but more than that, you should consider the weight limit of the bar, as that will affect how rigid it is during use.

Most trap bars will be able to hold the weight you want to lift if the sleeves are long enough, but some bars begin to bow under the weight and not only become more uncomfortable to use but also become not as safe.

The knurling of a trap bar definitely matters. For those unaware, the knurling is the cross-hatched portion of a bar that provides help for your grip. We say the knurling on a trap bar matters because too often companies will throw a cheese grater knurl, or nothing at all on the trap bar (and just about all specialty bars), but the trap bar needs a quality knurl. If you expect someone to pull heavy weight without straps, then a good knurl plays a significant role in the completion of the lift.

Thankfully, with some of the higher-end trap bars, companies are realizing the knurling pattern used on the trap bar is worth spending time on. Some of our picks have knurling that is better than 95 percent of barbells on the market, while some of the more budget barbells still feature cheap knurling.

Overall Design

The next characteristic to be aware of is the bar’s overall design, and this relates specifically to something that is rather new to the industry. For years, the trap bar pretty much looked the exact same as its competition. There would be some minor tweaks, but overall, it retained the same basic shape.

There are arguments around who created the original open-ended trap bar, though it appears to be Intek Strength with their Functional Trap Bar (a good bar by the way.) However, what matters most is that since its creation, the design has been copied and reworked many times over.

An open-ended design is simply a better design. With the top of the line open-ended trap bars, they retain all of the benefits of a traditional trap bar and then some. A trap bar that isn’t enclosed increases in versatility dramatically. Suddenly, many more movements are available with a bar that was relegated largely to deadlifts, and this is perfect for the home gym owner.

You also need to be aware of a trap bar’s finish. This is an area that could be improved by many companies today in relation to all of their specialty bars, but currently, expect the trap bar to be powder-coated in some manner.

Some trap bars have longer sleeves than others, which simply means you’ll be able to load more weight onto the bar.

As with any bar, you’ll want to look for a trap bar with a starting weight that works for you. You’ll also want to look at its weight capacity, or how much weight the bar can handle.

RELATED: B est gymnastics grips for CrossFit

• How We Picked and Tested the Trap Bars

In order to gather a comprehensive list of trap bars, we first began with research.

In addition to seeing what we had compiled in our database, we sought out manufacturer’s websites, various retailers, and more. As always, we consulted the r/homegym on Reddit, Garage Gym Community Facebook Group , as well as other strength athletes. This included running a poll in the Garage Gym Community group to see what the general consensus was for those with experience.

The trap bars we picked to test in-house were all of the ones we thought had the potential to make the list. In reality, we’ve used, in one form or another, just about every trap bar that’s on the market, whether that be at other gyms, trade shows, or just ones we have on hand.

It must be understood that the bars on our list are based on our criteria. We didn’t just pick the best trap bar regardless of the price. We wanted to find the best trap bar for most people and then have various spending categories to determine the rest of the hierarchy. It’s easy to find the absolute best, oftentimes you just look for the most expensive; choosing the best for most people while considering all of the factors involved, is much harder.

But, we think we’re up to the job.

So, after some discussion among those on the Garage Gym Reviews team, we were able to narrow down our specifications for what makes a good trap bar to the following list that is ordered in no particular order:

• Overall Construction: This is an important spec to be aware of for any piece of equipment and covers a lot of bases. The construction should match the asking price, meaning if a trap bar is expensive, then it should have tighter tolerances, better welds, more precise knurling, etc than one that is less.
• Knurling: The knurling of a trap bar does matter. In fact, the knurling on the trap bar should be just as important as what’s on a barbell considering it’s used for pulling. The type of knurling is a personal preference, however, the consistency of the knurl and its breakpoints are what makes a “good” knurl. This said we prefer a more aggressive knurl for a trap bar due to it being used most often for heavy deadlifts.
• Open End or Close End: An open-ended trap bar is better than one that’s close-ended. An open-ended trap bar can be used for all of the same exercises as a close-ended bar, but can also do much more.
• Bar Jack: Many trap bars today are integrating a bar jack to make it easy to slide on and off weight plates. This is a very useful feature, more than a gimmick, and is considered in our selections.
• Finish: Although powder coat is the standard coating for most trap bars today, it’s not necessarily the best. However, the sleeve finish is even more important as they’re much more likely to experience abuse than the rest of the bar.
• Price: The price of a trap bar really matters. Considering it’s a specialty bar and you can get 80% of the way there with a barbell, the price weighs much. It’s fine if a trap bar costs more, however, its features should match the offer.
• Warranty: Many companies are now offering lifetime warranties on their trap bars. This is great, however, most trap bars have no need for a warranty because they simply aren’t going to break.

During testing, we performed the deadlift, shrugs, jumps, lunges, tricep extensions, overhead press , cambered squats, and more with the various bars. We dropped them from hip height, shoulder height, and overhead. We weighed them on our scale, tested various plates on the bar, and measured the sleeve diameter for uniformity. Lastly, we asked others what they thought, specifically, “if you had to recommend a trap bar to most garage gym owners, which one would you recommend?”

• Best Trap Bars FAQs

What is the best trap bar for a home gym?

There’s still a lot to enjoy in a trap bar that we’d recommend to most people. Regardless, the Rogue TB-1 Trap Bar is our current Top Pick for the best trap/hex bar in 2024. It is presently the most cost-effective trap bar available, but there is still room for development. Many others, on the other hand, would be perfectly satisfied with one of our more cost-effective recommendations.

Is a trap bar worth it?

Yes. By completing numerous workouts with the trap bar, you may target many muscles. It can work hamstrings, glutes, quads, forearms, shoulders, and other muscles. Trap bars may also reduce strain on the spine, which is beneficial for those who have back difficulties when doing certain activities.

Why is it called a trap bar?

The trap bar, also known as the hex bar, is a one-of-a-kind barbell intended for doing deadlifts in a certain position. The trap bar has a significant impact on movement. The trap bar was intended for shoulder shrugs and was designed to strengthen the trapezius muscles, after which it was called.

How to use a trap bar?

The trap bar’s purpose is to decrease lower back stress by substituting it for a traditional deadlift. This is ideal if you only want to exercise for strength and wouldn’t want to do the traditional power lifts such as deadlifts, squats, etc. During every movement with the trap bar, keep the core tight, the chest open, and the shoulder blades pushed down and back. You may completely extend your lats while maintaining an appropriate bar position in the neutral grip position.

• The Competition

Rogue TB-2 Trap Bar: The Rogue TB-2 Trap Bar is an awesome trap bar and one we often recommend. However, the only difference between it and our top pick, the Rogue TB-1 Trap Bar, is that it has a higher set of handles in addition to the ones on the TB-1. If you want our top pick with higher handles, this is a great option. But, if you plan to spend this amount, we’d suggest spending a bit more to get an open-ended bar or waiting for Rogue to release a new model.

Bells of Steel Trap Bar 2.0: This one almost took the budget pick, but it’s just a bit too expensive to compete with the features of our other pick. This is a good bar, read the full Bells of Steel Trap Bar 2.0 review here , but it hits an in-between spot-on features and price that left it off our list.

Sorinex Diamond Bar: The Sorinex Diamond Bar is a great trap bar, as is pretty much everything Sorinex makes. However, it’s very similar to our Top Pick, the Rogue TB-1, but at a higher price point. We’re big fans of the bar, but no more so than the TB-1.

MB PowerCenter DeadSled: We have yet to use this model.

Edge Fitness Rickshaw: Although a good alternative to a trap bar, it’s technically not a trap bar and does work, but we prefer a trap bar to a Rickshaw type bar.

Power Lift Mastiff Deadlift/Trap Bar: Great trap bar, but very expensive at over $800. It’s also a bit of a process to purchase.

Rep Trap Bar: Basic, no-frills trap bar that is the same as CAP’s at a higher cost.

Synergee Hex Bar: Decent trap bar, but not better than what CAP offers at a lower cost.

Titan Rickshaw: Same reason the Edge Fitness Rickshaw didn’t make the list.

Vulcan Pro High Hex Trap Bar: Good option, but a bit higher priced than other imported bars.

XMark XM-3686 Olympic Shrug Bar: Same as CAP, but this one costs more. No longer for sale.

EliteFTS Rackable Trap Bar: Good bar that is comparable to our top pick, however, it is more expensive than EliteFTS, especially when shipping is considered.

Coop Mitchell

Further reading.

Check out the 10 best lat pulldown alternatives picked by a strength coach to enhance your back workout and maximize your muscle strength and size. Read more

We picked the six best budget recumbent bikes so you can start your cycle journey today. Read more

From the front double biceps to the rear lat spread, our bodybuilding poses guide breaks down how to perform each pose, how the judging process works, and more. Read more

Looking for your next favorite high-protein snack? Find out if this is the one for you with our ONE Protein Bar review. Read more

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• Best Trap Bar for Farmers' Carries: Fringe Sport Hex Trap Bar

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7 Best Trap Bars in 2024: Top Picks for Heavy Lifting, Versatility, and More

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The trap bar, also known as the hex bar, is one of the most versatile specialty bars you can own. It offers several benefits, including athletic performance, injury recovery, injury prevention, engraining proper technique, and more.

In addition to these benefits, trap bar exercises can include deadlifts, rows, shrugs, carries, lunges, etc., many of which serve as foundational elements of strength and conditioning.

We’ve tested every type of trap bar, including those with open frames, closed frames, dual handles, single handles, and adjustable handles. We’ve used them on deadlifts, lunges, carries, presses, shoulder shrugs, and even squats (yep, it’s possible). Here are some of the things we considered when making our list (more below):

• Versatility : How many exercises can you do with the bar? Does it have an open frame, multiple handle options, or other features? Is it rackable?
• Performance : Is the bar well-balanced? How do the handles feel? How much weight can it hold?
• Sleeve Design : Are the sleeves Olympic-sized, or do you need special collars? What are the sleeves coated with?

In this article, I’ll share our top picks for the best trap bars for different price points, training goals, etc. Whether you’re a beginner lifter looking to learn proper hip hinge mechanics or an advanced lifter looking to elevate your training, we’ve got you covered.

What’s the Best Trap Bar?

We found the REP Open Trap Bar to have the best blend of performance, features, and value. We love the versatility of the open, rackable design and the multiple handle widths. The knurled center for carries and squats, deadlift jack for easy loading, and Olympic-sized sleeves are other standout features. In our experience, this bar offers the best bang for the buck.

In This Article : Our Picks | Comparison Chart | Benefits of Trap Bars | Types of Trap Bars | How to Pick | Honorable Mentions | Frequently Asked Questions

Our Top Picks

Best open trap bar: rep open trap bar.

↓ Read More

Best Closed Trap Bar: Rogue TB-2

Best Value Trap Bar: Titan Hex Trap Bar v2

Best Budget Open Trap Bar: Bells of Steel Open Trap Bar

Best Budget Hex Trap Bar: Synergee Hex Trap Bar

Best Premium Trap Bar: Kabuki Trap Bar HD

Most versatile trap bar: prime trap bar.

The REP Open Trap Bar is the best overall trap bar for most people. With its rackable design, removable handles, and other premium features, it packs the most value of any trap bar.

• Weight:  60 lbs
• Handle Height:  Dual
• Handle Diameter:  28mm, 38, or 48mm
• Shaft Finish:  Powder Coat (Stainless Steel Handles)
• Sleeve Finish:  Hard Chrome
• Olympic-Sized Sleeves:  Yes
• Rackable:  Yes
• Loadable Sleeve Length:  16.5″

The REP Open Trap Bar is our pick as the best overall trap bar for most people. It blends some of the best features of other open trap bars into one, making it the most well-rounded bar on the market. With an attractive price and free shipping, it also packs the most value.

The first thing to note about the REP bar is its open-end design. As you can read in more detail in the below section titled “types of trap bars,” an open design greatly increases the bar’s versatility. You can perform some movements better than a closed bar, and you can perform entirely new movements that aren’t possible with a closed trap bar. When using this bar, you’ll find it to be extremely well-balanced.

To make this bar even more dynamic, REP made it rackable with round tube steel. In addition to rack pulls and overhead presses, round tubing lets you perform cambered squats and even bench press. They then took it a step further by adding center knurling to provide more texture and make things like squats and suitcase carries more effective.

Another great feature of this bar is the handle system. REP designed this bar to have removable handles, which is beneficial in two ways.

• You can swap them with other handle variations. REP offers several different options , including thicker handles, rotating handles, and narrower handle brackets.
• You can regain 5″+ of internal width, which provides more room on cambered squats for larger lifters or those who squat with a wide stance.

The handles have a stock spread of 27.25″, but the other handle options allow for 23″ (narrow), 25″ (standard), or 24.6″ (rotating). They have a dual height, a stainless steel finish, and a moderately aggressive volcano knurl.

The sleeves on the REP Open Trap Bar are finished in hard chrome and are Olympic-sized, meaning you can use any barbell collars . They’re also 16.5″, giving you plenty of loading potential. Lastly, they have a smooth finish, which significantly reduces noise from plates sliding on and off.

The final feature is a built-in deadlift jack to make loading plates easier. When you add it up and look at the price, I don’t see a better trap bar for the money.

• Outstanding versatility: open, rackable design
• Stainless steel, removable handles with volcano knurling
• Long sleeves with a hard chrome finish
• Smooth, Olympic-sized sleeves
• Integrated deadlift jack
• Incredible value
• The matte black powder coat on the frame shows scuffs easily

Read Our Full REP Open Trap Bar Review

The USA-made Rogue TB-2 is a great all-around rackable hex bar with solid features, including dual handles and knurled grips.

• Handle Diameter:  34mm
• Shaft Finish:  Powder Coat
• Sleeve Finish:  Powder Coat
• Olympic-Sized Sleeves:  No
• Loadable Sleeve Length:  16″

This Rogue Trap Bar is the best closed bar, in my opinion. It’s made in the USA, reasonably priced, and has solid specs.

The first thing to consider about the Rogue TB-2 is that it offers dual handles. I recommend most people buy trap bars that offer dual handles since they increase the versatility of the bar. The high handles are great for training different ranges of motion. Lifters who are recovering from an injury or those who are looking to blast through training plateaus will find the high handles to be very beneficial.

They sit approximately 8″ above the low handles. Both 34mm handles are knurled with a medium profile, but the low handle is the only one that is knurled from end to end. Even with the high handle only having a center knurled area, it’s inconsequential since lifters are only gripping the center to maintain the balance of the bar.

The hex frame of the TB-2 measures 25″ from handle to handle. This is an ideal distance since the handles will naturally sit comfortably under most lifters’ shoulders. Too small of a distance, and some lifters can feel claustrophobic. Too wide of a distance, and some lifters can feel less powerful since their arms are too far out. Corner gussets in the frame increase the strength of the bar.

Moving to the sleeves, a smooth area between the hex frame and the collar makes this bar rackable. A rackable bar increases overall versatility since it allows you to perform a variety of exercises in your rack (e.g., rack pulls). The sleeve measures 16″ long, which is close to the same length as an Olympic barbell. This simply means you’ll have no issue loading a lot of weight. With the overall strength of the schedule 80 pipe, the bar won’t have issues handling all of that weight either.

The two primary downsides of the Rogue TB-2 are both related to the sleeves. Firstly, they aren’t Olympic-sized. While this is common among many specialty bars, it means your normal barbell collars will not work. You will need axel collars or something like the Proloc collars . I recommend Proloc collars because they work on all types of barbells . Secondly, the sleeves are powder-coated like the rest of the bar. This is purely cosmetic, but powder coating will show imperfections as soon as you start sliding plates on and off.

The TB-2 Rogue Trap Bar is an outstanding option and what I recommend for most people looking for a simple closed bar. Rogue also sells a single-handle version for less money.

• Dual handles provide two elevations
• The bar is rackable, which increases versatility
• 16″ loadable sleeve length
• 25″ center width accommodates most lifters
• Corner gussets for increased strength
• Both handles are knurled
• Powder-coated sleeves will show wear and tear over time
• Smaller diameter sleeves will not accommodate standard barbell collars

Best Value Trap Bar: Titan Hex Trap Bar

The Titan Hex Trap Bar is modeled closely after the Rogue TB-2. It includes a slightly narrower frame and offers dual knurled handles.

• Handle Diameter:  32mm

The Titan Rackable Hex Trap Bar is one of the best value trap bars on the market. For less than $330 shipped, you get a bar that, while not perfect, is comparable to some more expensive bars on the market.

At first look, you may think this bar looks remarkably similar to the Rogue TB-2… and you would be right, almost. It’s virtually identically spec’d except for the handle diameter and the handle spread, which is 22″ as opposed to 25″. Therefore, it may feel tight for some lifters.

Lifters with narrow shoulders, however, will likely prefer this bar over the TB-2. The diameter of the handles measures 32mm vs. 34mm. If you have smaller hands or you’re just looking for something more similar to an Olympic bar, you also may prefer the Titan bar over the Rogue. Another difference is that Titan is made in China, while Rogue is made in the USA.

These differences aside, the Titan Hex Trap Bar is very similar to the TB-2. It has dual handles that are knurled in a medium profile and powder coated. It has corner gussets and a stated capacity of 800 lbs. As the name implies, the bar is rackable, so you can perform a variety of movements from your power rack. The sleeves are 16″ long and not Olympic-sized, so your normal barbell collars won’t fit. The sleeves, like the rest of the bar, are powder-coated, and they’ll show imperfections quickly.

Ultimately, this will come down to budget and your tolerance for the tighter hex frame. If you like the idea of the 22″ frame, the Titan Hex Bar is tough to beat for the money considering the specs are largely similar. Overall, the bar is very well-reviewed.

• Dual handle height
• Rackable features increases function
• 32mm knurled handles
• Great value
• Powder-coated sleeves will show imperfections quickly
• Sleeve diameter requires specialty collars
• 22″ handle width may feel tight to some users

The Bells of Steel Open Trap Bar is a budget-friendly hex bar with an open-end design and dual knurled handles. It doesn't have all the bells and whistles, but it's a solid budget pick.

• Weight:  47 lbs
• Handle Diameter:  25mm
• Shaft Finish:  Black Oxide
• Sleeve Finish:  Zinc
• Rackable:  No
• Loadable Sleeve Length:  9.7″

The Bells of Steel Open Trap Bar is a solid budget option. It has a fairly no-frills spec profile, but with one unique feature that you won’t find on many other trap bars.

This BoS bar has an open-end design that, like the others, opens up more exercise possibilities. It also includes a deadlift jack to make loading and unloading plates easier. It’s built using 25mm tube steel with a warrantied weight tolerance of 700 lbs, which is plenty for most people.

The bar includes dual handles that are both knurled and coated in black oxide. If you’ve read any of my stuff before, you know I’m a big fan of black oxide on barbells because of its superior feel. Because black oxide is a conversion coating, it doesn’t interfere with the knurling the same way powder coating and chrome do.

Therefore, despite this being a medium knurl, it provides a better grip than it would with an alternate finish commonly seen on trap bars. The downside to black oxide is that it’s more susceptible to oxidation over time. Also as it relates to the handles, they too are 25mm, which some people may find to be a bit thin.

Where this bar differs most from other trap bars is that it has rotating sleeves . This is very rare among trap bars and many specialty bars in general. Bells of Steel has taken the approach that barbells should have rotating sleeves, which is why they also include them on their safety squat bar . I don’t think it makes much of a difference in terms of actual performance, so it’s hard to recommend on that basis alone. But it is a distinguishing feature that at least gives the sleeve a barbell look and feel, including an Olympic diameter.

The biggest downside to this bar is that it offers very short sleeves of less than 10″. Even though it has a 700lb capacity, you’ll never get there with bumper plates or even non-calibrated plates. Iron plates will be your best bet on this bar. Standard iron plates will let you load up over 500 lbs with enough room for a collar at the end.

If you want an open trap bar but don’t want to spend up for the high-end options, the Bells of Steel bar is a strong contender.

• Open-end design increases versatility
• Built-in deadlift jack
• Unique rotating sleeves
• Knurled grips with a black oxide finish
• Olympic-sized Zinc sleeves mitigate aesthetic wear and tear
• Great price for an open-end trap bar
• Loadable sleeve length of less than 10″ will limit weight, depending on plate width
• Lower weight capacity compared to some other open-end options

Best Budget Hex Bar: Synergee Hex Trap Bar

The Synergee Hex Trap Bar is an excellent budget option. This no-frills trap bar has a hard chrome frame, dual knurled handles, and more...

• Weight:  25 kg
• Handle Diameter:  28mm
• Shaft Finish:  Chrome or Black Phosphate
• Sleeve Finish:  Chrome or Black Phosphate
• Loadable Sleeve Length:  10″

The Synergee Hex trap Bar is one of the best and most popular budget trap bars on the market. It won’t blow the stat sheet away, but it has some nice features that make it a great budget choice.

The Synergee bar uses 28mm tube steel to construct the main hex frame and the handles. The bar offers dual handles, which are knurled from nearly end to end. One interesting thing about this bar is that the high handle uses a less aggressive knurl than the bottom handle, presumably because most users will be deadlifting from the lower handle. Either way, the bar offers a medium profile which is good for a variety of movements and rep schemes.

The handle spread on this bar is 23″, so a little narrower than some competing bars, but comfortable enough for most lifters.

Not uncommon among budget trap bars, the Synergee bar has short sleeves of 10″. This will limit how much weight you can load. It will also largely depend on the type of plates you’re using. Thick bumper plates, for instance, will result in less than 315 lbs, whereas iron plates will result in well over 500 lbs. The bar has a warrantied weight capacity of 750 lbs.

The good news is that the sleeves have an Olympic diameter and a chrome (or black phosphate) coating. I recommend chrome since it will tend to look better for longer.

It’s hard to bet against the Synergee Hex bar if you’re shopping on a budget and looking for a basic trap bar. It has received hundreds of very positive reviews and ships for free.

• Very budget-friendly
• Dual handles for increased versatility
• Both grips are knurled with two patterns
• 750 lb capacity
• Not rackable
• Short, 10″ sleeves will limit how many plates will fit on the bar

The Kabuki Trap Bar HD is one of the most feature-rich hex bars on the market. It includes several notable features, including dual swappable handles, Olympic-sized sleeves, and more.

• Weight:  30 kgs
• Handle Diameter:  29mm & 50.8mm
• Shaft Finish:  Semi-Gloss Powder Coat
• Loadable Sleeve Length:  17″

The Kabuki Trap Bar is one of my favorite specialty bars that I own. It’s a feature-rich bar with a great spec profile and excellent overall performance. If you’re looking for an open-end trap bar and have a bigger budget, this is a strong contender.

Aside from the open-end design, the best feature of the Kabuki Trap Bar is its handle system, which has several benefits. Firstly, it offers dual height for increased versatility. Secondly, the handles can be interchanged. Kabuki offers two sets of knurled handles: 29mm (included) and 2″ Love Handles (upcharge). Each handle is knurled in a medium, slightly aggressive profile.

The Love Handles are especially unique because you can set them to a fixed or rotating position. You can swap the handles with a socket set, and while they’re easy enough to switch, most users will keep them in their positions.

Thirdly, the handles are placed on the bracket of your choice, which provides an internal width of 23″, 25″, and 27.” As mentioned above, 25″ is the ideal choice for most people. That said, if you have very narrow or broad shoulders, you can choose the narrower or wider bracket.

The sleeves on this bar are shipped detached to save on shipping costs. They’re easily assembled with a few bolts. They’re also generally a great feature of the bar because they have an Olympic diameter, are coated in zinc, and are 17″ long, which is longer than most Olympic bars. You can load a lot of weight on this bar, and with its high weight capacity, you can rest assured the bar will hold strong. The sleeves also include the famous pressed metal end caps that Kabuki is known for – they look amazing.

The Kabuki Trap Bar HD is one of my favorite and most used bars in my entire collection.

Code GARAGEGYMLAB5 will save you 5% on your entire Kabuki order.

• Dual height with interchangeable handles
• Choice of three knurled zinc-plated handles
• 17″ loadable sleeve length
• Olympic-sized zinc-plated sleeves
• Very large weight capacity
• Swapping handles is not a quick adjustment

The Prime Trap Bar is a very versatile hex bar that offers multiple handles at adjustable heights, an open-end design, Olympic sleeves, and more.

• Weight:  73 lbs
• Handle Height:  Adjustable height (5 options)
• Handle Diameter:  30mm + 2 Other Options
• Shaft Finish:  Gloss Powder Coat
• Sleeve Finish:  Stainless Steel

The Prime Fitness Trap Bar is another cutting-edge trap bar with a great design and feature set.

As you will see, the Prime Bar has an open-end design and a built-in deadlift jack. This jack is squared off with rubber end caps, so it will protect your floor better while making it very easy to load and unload plates. It’s also one of the most heavy-duty trap bars on the market. Weighing 73 lbs, it’s a tank that’s capable of handling virtually anything you can throw at it.

Aside from its open design, the best quality of the Prime bar is the handle system. This is a very unique and very clever design that provides two key benefits. First, it offers multiple heights you can quickly adjust with a pop-pin. There are five options ranging from normal barbell height to 9″, each spaced 1″ apart. This allows lifters to dial in their starting position based on user height and/or exercise selection.

The second great thing about this handle system is that the handles are interchangeable. The bar comes standard with a pair of 30mm knurled handles. From there, you can add their KAZ handles or their RO-T8 handles. The KAZ handles are knurled and have a unique tapered design that fits the hand nicely. The RO-T8 handles have a paddle grip that greatly reduces grip fatigue so that you can train main muscles more effectively without grip limitation.

I love this system because all the handle options are permanently fixed to the adjustment tube, so you can swap them out in seconds. The downside is that the additional handles add to the cost, so if you get them all, you’ll be looking at over $1,100 for the bar. The third benefit of the handle system is that it creates a width of 25″ internally, so it will comfortably accommodate most lifters.

The sleeves on this bar, like the Kabuki Bar, are shipped disassembled to save on shipping costs. They’re easily installed and include a few nice benefits. These sleeves offer an Olympic diameter, they’re 16″ long, and they’re stainless steel. This is a great feature that I haven’t seen on any other trap bar. The stainless will fight oxidation better than any other finish, keeping your bar looking better for longer.

With its unique and adjustable handle design, the Prime Trap Bar is the most versatile of its kind. It’s expensive, but it’s an excellent option if you have the budget.

• Open-end design is very functional
• Choice of three different handle options
• Five handle height options
• Stainless steel sleeves
• Most expensive option.

Compare our Top Picks

Compare our selection of the best hex bars below based on key specs. Scroll right to see more.

Trap Bar Benefits

The beauty of specialty bars is that they help round out training, add versatility to your workout, and in some cases, create a safer and/or more comfortable lifting experience. The trap bar is great at each of those. It’s been called the swiss army knife of specialty bars by some, and I tend to agree. With so many different barbells , the trap bar is one of the most versatile bars that anyone can use.

I’ll highlight a few of the key benefits of the trap bar below, but feel free to check out my list of trap bar benefits for a more comprehensive overview.

It’s Safer for Your Low Back, Biceps, and Shoulders

One of the key differences between a trap bar and an Olympic barbell is that the trap bar places the load in line with your body’s center of gravity rather than in front of it. Doing this reduces the amount of shearing force on the lumbar spine by allowing the lifter to maintain a more neutral spine position. Furthermore, this load placement creates a more natural lockout whereby your body is purely vertical. On a traditional deadlift, it’s not uncommon to see lifters aggressively lean back at lockout to counterbalance the forward load.

Additionally, the trap bar is safer for your shoulders and biceps because of the neutral-grip handles. A traditional barbell can cause discomfort among some lifters because it places the shoulders in an internally or externally rotated position. A traditional bar can also lead to biceps injuries on the supinated hand of a mixed grip when performing deadlifts. A trap bar utilizes a more neutral hand and shoulder position that greatly reduces the risk of injury to the upper extremities.

It’s Easy to Learn and it Teaches Proper Mechanics

One of the foundational movements in daily life is the hip hinge. It’s also a movement that many people cannot perform properly. The trap bar is a great tool to teach a hip hinge – it’s actually quite organic. Because of the load and handle placement on a trap bar, it creates a movement that naturally encourages a hip hinge and a more neutral spine angle. Once you master it, you’ll find that straight bar deadlifts feel safer, and you’ll have more confidence with the bar.

It’s Extremely Versatile

There are a lot of exercises that you can perform with a trap bar. It’s surely one of the most versatile bars on the planet. While some trap bar features and styles will allow for more variety than others, some of the movements you can perform include deadlifts (and variations), presses, carries, shrugs, lunges, squat variations, back rows, etc. Getting all those movements with a single specialty bar is impressive. When you factor in the inherent safety benefits, it’s easy to see the value in using/owning a trap bar.

Types of Trap Bars

Closed trap bars/hex bars.

The most common type of trap bar has a closed hexagonal design that you step into. The traditional hex trap bar was invented in the 1980s by Al Gerard. While the shape has changed from a diamond to a hexagon over the years, the principle of the bar has remained.

The closed trap bar can range in features. You’ll most commonly see dual-handle heights, but some will offer only a single height. Read below in the ‘considerations’ section for more on handle height. You’ll also have some hex bars that are rackable, some that have Olympic-sized sleeves, and some that have wider frames. So, while the basic function of the trap bar persists through different models and manufacturers, various features will separate the great ones.

Open Trap Bars

Open trap bars have surged in popularity since they were first introduced to the market around 2016. An open-ended trap bar is a more versatile option because it allows for even more exercises. By eliminating one of the long edges of the frame, you aren’t limited to a confined space. Therefore, you can more effectively perform unilateral movements, and you can perform other movements that are impossible with a closed trap bar.

For instance, you can perform walking lunges more easily with an open trap bar than a closed trap bar. A deadlift with an immediate sprint-out is an example of a movement made possible with an open trap bar, but not with a closed version. A common concern with open trap bars is that they’ll be unbalanced. However, this is not a problem since they’re designed to provide excellent balance during use.

Open-end trap bars can range in features. Some will be rackable, some will provide multiple handle heights, some will offer different grips, etc. However, almost all open trap bars include a built-in bar jack to make loading and unloading plates much easier than closed hex bars.

I’m a big fan of open trap bars, and I prefer them over closed bars because of their versatility. That said, they’re more expensive, and not everyone needs all the bells and whistles.

How to Pick a Trap Bar

Here are a few of the most important factors to consider when buying a trap bar:

Handle Height

Trap bars commonly come with two primary handle configurations: single height or dual height. Single handles allow lifters to pull from the same height as a traditional barbell. Dual handles allow for that as well as a higher position to perform partial range-of-motion lifts. This can be beneficial if you’re training a particular sticking point or working through an injury. In the case of the Prime Trap Bar listed above, you’ll get multiple handle height options.

Open vs. Closed

The trending debate among trap bars is to go with a traditional closed hex frame or an open-end design. Both have pros and cons, but the open design is certainly more versatile. It gives you more exercise options, provides a built-in deadlift jack, and can be stored more easily. The downside is the open trap bar can be significantly more expensive. Ask yourself if you need the added versatility/features. If you do, and it fits your budget, I would highly recommend an open-end bar.

Rackability

A benefit of some trap bars is their ability to be racked in a squat rack , much like a traditional barbell. With a rackable trap bar, you can perform movements including rack pulls, overhead presses, inverted rows, neutral-grip pull-ups, and even squats. I don’t view rackability as a critical feature, but it’s nice to have if you perform those types of movements.

The knurling on a trap bar will differ from bar to bar, as will the finish of the handles themselves. Trap bars most commonly include a powder-coated or chrome/zinc finish. The knurling on trap bars will generally lean towards a medium texture – not completely passive, but certainly not aggressive. Bars with powder coating will tend to feel more mild compared to those with a plated finish. The Kabuki Strength Trap Bar has the best knurling of any trap bar I’ve felt.

Sleeve Length

Sleeve length is a very important factor to consider when it comes to a trap bar. Most people can lift more weight on a trap bar than on a regular barbell. Yet many trap bars have shorter sleeves than an Olympic bar – in some cases, much shorter. This will limit how much weight you can load onto the bar. Before buying a trap bar, think about how much weight you lift and what type of plates you’ll use. Calibrated plates, for instance, will allow you to load a lot of weight even with shorter sleeves. On the other hand, bumper plates may limit you to 315 lbs or less.

Sleeve Diameter

Another factor to consider is the diameter of the sleeve. You will often find that trap bars have smaller diameters than traditional Olympic barbells. This is fairly common among specialty bars, but more and more are starting to move to an Olympic diameter. That’s because a smaller diameter will not accommodate standard barbell collars. You’ll either need axle collars or Proloc collars . I highly recommend Prolocs regardless of diameter because they’ll fit on any sleeve. I’ve used them for years, and they’re my go-to collars.

Sleeve Finish

Yet another sleeve consideration is the finish. Typically, a powder-coated sleeve will be a sign of a smaller diameter. It will also show imperfections very quickly. As soon as you start sliding plates on and off, the powder coat will chip, scratch, and fade. Chrome and/or zinc sleeves are typically a sign of an Olympic diameter, and they tend to look much better over time.

Unlike Olympic barbells with consistent weights of 45 lbs or 20 kg, trap bars weigh between 45-76 lbs depending on their size, design, materials, and more.

Weight Rating

Different trap bars will have different weight ratings. While high-quality bars will carry plenty of capacity for most lifters, it’s important to consider among budget options. Some bars, for example, only have a 500lb capacity despite having a sleeve length that can accommodate more. This isn’t a big deal if you’re not a heavy lifter, but if you are, stick to quality bars that you know can handle the load.

As with every product, budget is a big consideration for most. Trap bars can range in price from ~$150 to over $1,000. Consider what features are most important to you and find the product that delivers that in the price range that fits your budget.

Honorable Mentions

• Eleiko Öppen Deadlift Bar : The Eleiko Trap Bar is a great and premium option, but it didn’t make this list because of its high price and single handle height. However, it’s a rackable bar with round tube steel, Olympic-sized sleeves, and a high weight capacity.
• Vulcan Strength Ox Bar : The Ox bar is another quality rackable open trap bar with features that include dual handles, a thick grip handle, and Olympic-sized sleeves. Priced under $500, it has great value and narrowly missed making the main list.
• Giant Northland Open Trap Bar : This bar nearly made the list as the best budget open trap bar. It’s very well-priced and includes nice features, including Olympic sleeves, dual handles, two diameters, and a round tube frame.
• Intek ModF Bar : One of the original open trap bars, the Intek ModF is another contender. It didn’t make the list because of its high price and lower weight capacity. It does offer dual knurled handles and Olympic-sized sleeves, but the fully powder-coated finish doesn’t look as nice.
• REP Basic Trap Bar : The standard closed trap bar from REP is a nice choice for beginners or those on a budget. It didn’t make the list because it has a wider handle spread and 25mm handles. Otherwise, it has long sleeves, a chrome finish, and a reasonable 500lb capacity.

FAQs about Trap Bars

What is a trap bar.

A Trap bar, also known as a hex bar, is a specialty barbell with a hexagonal frame that you step into. This frame includes a set of one or two neutral-grip handles that you can use on a variety of exercises. The sleeves extend from the midline of the frame, placing the weight in line with your center of gravity. Relative to an Olympic barbell, this can create a safer experience and be a great tool to learn proper mechanics and build explosive power.

Should I Buy a Trap Bar For My Home Gym?

A trap bar is one of the best specialty bars anyone can buy. They’re extremely versatile and offer many benefits, including athletic performance, reducing the risk of injury, and teaching proper form. Depending on your training style, I put the trap bar in the top 3 best specialty bars you can own.

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8 Best Trap Bars For All Budgets (In 2024)

Written by Andrew Lenau | ISSA CPT & Sports Nutritionist

Fact checked by Tyler DiGiovanni, BSBM

Updated On: June 07, 2024

Looking for a trap bar so you can perform deadlifts, shrugs, farmer carries, and lunge variations? There are several styles of trap bars are available, offering varying designs and functionality. So how do you pick the best one?

To save you guys time, money, and future frustration, we have done all the necessary research for you and created a comprehensive list of the best trap bars available.

Whether you’re a commercial or home gym owner looking to purchase a new specialty bar, this article should cover all the information you will need. 

8 Best Trap Bars For All Budgets

• Overall Best: Bells Of Steel Trap Bar 3.0
• Budget Pick: CAP Barbell Olympic Trap Bar
• Amazon Pick: XMark Olympic Hex Bar  
• Multi-Grip Pick: Valor Fitness OB-HEX Trap Bar
• Flat Trap Bar: Combat Ready Olympic Trap Bar
• Rackable Trap Bar: Titan Rackable Trap Bar
• Single Handle Trap Bar: Fringe Trap Bar
• Alternative Trap Bar: Titan Rickshaw Farmer’s Walk

Bells of Steel

Sfs budget pick.

CAP Barbell

Sfs amazon pick.

1. Overall Best Trap Bar: Bells Of Steel Trap Bar 3.0

The  Bells Of Steel Trap Bar 3.0   is a breath of fresh air that combines great functionality, beautiful design, and utility in one solid lifting accessory. This is our favorite trap bar for plenty of good reasons, including the rotating sleeves, open-bar design, and rigid materials. 

This trap bar from Bells Of Steel is capable of withstanding an impressive 700 pounds, which should be plenty for a majority of lifters.

Most trap bars don't have a built-in jack but this one does, which makes it very convenient to load or unload your weight plates. 

The only potential downside of the BoS Trap Bar is that it has shorter loading sleeves, which would be OK for steel plates but won’t be able to hold many bumper plates.

The open design of this trap bar enables you to do a variety of lifts since you don’t have a restrictive bar in your way as you’re exercising, providing more room to workout in. 

This solid trap bar from BoS can provide excellent utility, is durable, has rotating sleeves, and is made from high-quality materials. 

For all of the factors listed above, it is one of the best trap bars on the market and would work for most people looking for a new accessory piece. 

• + Convenient design
• + Lifetime warranty
• + Built-in bar jack
• + Rotating sleeves
• + Weight capacity of 700 lb
• - Shorter sleeves

The Open Trap Bar is one of the most versatile barbells to have in your gym. Smoother pulls and being easy to load gives you an unmatched deadlift experience...

2. Best Budget Trap Bar: CAP Barbell Olympic Trap Bar

The CAP Barbell Olympic Trap Bar is our recommendation for the best value trap bar if you’re looking for a solid option and don’t want to break the bank.

CAP’s Olympic closed trap bar is one of the best values on the market and will allow beginners to get a full-body workout while reducing the risk of injury.  

While the CAP hex bar lacks the refinement and design aspects of more expensive options, it is still a dependable piece of workout equipment. It is constructed with tubular steel and carbon steel bolts that keep the bar light ( 28.2 pounds) but still manages to have a max capacity of 500 pounds. 

This affordable trap bar frame from CAP is incredibly compact, at only 50-inches in length, paired with the incorporated rubber feet that will protect your floor from damage, making it a great value trap bar for your budget gym setup.

The only downside of this bar is that it feels more rigid than its higher-end competition and doesn’t have knurling on the handles. Which can make it difficult to grip while lifting, especially with sweaty hands. If you’re in the market for a budget-friendly option that doesn’t sacrifice any functionality, then most lifters will probably be happy with the CAP Olympic hex bar. 

For under $100 it's hard to go wrong with this bar.

• + Feet built-in
• + Nice industrial powder coating
• + Great for budget build
• - Smaller weight capacity
• - Poor warranty

This bar allows for a full body workout by engaging large muscle groups thereby building strength and fueling muscle growth...

3. Best Trap Bar On Amazon: XMark Olympic Hex Bar  

The Revolving Grip Hex Bar from XMark is a style of bar that seems to be slowly taking the industry by storm.

Instead of using a fully welded unit with fixed-position handles, like most hex bars on the market, this unique design offers an assembly-required unit that features revolving knurled handles and elevated plate sleeves. 

The clever design choice results in each rotation of the handle offering a grip with a different diameter. From 30 mm to 38 mm and all the way up to 45 mm, this level of variety in grip diameter should work with most people’s hands.  

The largest size at 45 mm is pretty thick, which can provide a killer forearm and grip workout. The Revolving Grip Hex Bar from XMark has elevated plate sleeves that make unloading and loading weights incredibly easy. 

The overall size of the XMark Revolving Grip hex Bar is significant, so storage of this bar can be more difficult. It is 65″ long, offers a generous 26″ between the handles, and it weighs in at 55 pounds or 25 kg. 

The only flaw in an otherwise perfect hex bar is the sleeve length is only 10”. To combat this, we recommend using metal plates instead of bumper plates. 

The weight sleeves are chrome-plated, which makes putting plates on and off much more manageable while also being resistant to scratch and wear over time.

With a 700-lb max capacity, the shorter plate sleeve should be enough as long as you aren’t a powerlifter or a strongman.  

The XMark hex bar includes shock-resistant bolt-on rubber feet to protect your floor and keep the weight from rolling around your gym. 

• + Three different-sized grip options
• + Shock-resistant rubber feet
• + Unique design
• + Elevated plate storage
• - Needs to be assembled
• - Amazon warranty is not great

Knurled revolving tri-grip handles allow the user to choose from 30mm, 38mm, or 45mm grip. Effortless loading and unloading...

4. Best Multi-Grip Hex Bar:  Valor Fitness OB-ADJ Hex Bar

The Valor Fitness OB-ADJ Adjustable Hex Bar has an exclusive, patented design to help lifters choose which grip width suits their needs the best. By squeezing the pin, you can adjust the position of the handles on the fly, making this option everything but your traditional hex bar.

The unique handle positioning system helps to ensure you maintain correct lifting form through the midline, which helps to keep you balanced and reduce strain on the spine during a tough lift. The grip width adjustable positions are 20”, 24.5”, and 28.75” to fit many users of varying sizes and needs.

The Valor Fitness OB-ADJ Adjustable Hex Bar offers rubber stoppers that protect your gym floor from damage while also providing more effortless loading and unloading of weight plates.

Typically trap bars that need to be assembled have lower weight capacity; this bar is an exception. With an impressive 500 lb weight capacity, it should be more than sufficient for most lifers’ needs.

For the price, the Valor Fitness OB-ADJ Adjustable Hex Bar is an excellent multi-grip option that will provide plenty of versatility to anybody’s workout. 

• + Different grip options
• + Rubber stoppers to protect the floor
• + Reasonably priced
• + One-of-a-kind design
• - Assembly required
• - Lower weight capacity for serious lifters

Exclusive patent pending 1” grip handle can be adjusted between 3 different angles, allowing the user to choose which grip width suits...

5. Best Flat Trap Bar: Combat Ready Olympic Trap Bar

There are a few reasons we picked the Combat Ready Olympic trap bar as our best flat trap bar. It has excellent specifications, has solid build quality, is made in the USA, and is reasonably priced. 

The biggest reason you would pick this traditional trap bar over others is if you are in the US army or plan on joining, as the Combat Ready Olympic Trap Bar is made to the exact specifications laid by the USA Army for the Combat Readiness Test. 

The combat Ready Olympic Trap Bar is built to handle just about any weight you can throw at it due to its thick frame with heavy-duty welds. While they don’t provide a specific weight capacity on the product page, they say it can handle 4-45 pound bumper plates on each side. 

Since the steel bar weighs 60 lb, the estimated weight capacity is between 400-450 lb, which is more than enough compared to what the Army testing requires.

This hex bar boasts heavy-duty 1.5” x 1.5” powder coated steel tubing, 1.3” diameter medium knurled handles, and is compatible to be racked in most racks. 

Since it is rackable, it can be used to perform overhead presses and different exercise variations that you can’t do with ease outside of a rack, making it a good choice for those who plan to use in tandem with a power rack.

• + Built with the Army in mind
• + Made in the USA
• + Rackable hex bar
• - Basic design

Designed specifically for the Army and is great for heavy testing. With the Combat Ready Bar being 89” in length you are able to rack it...

6. Best Rackable Trap Bar: Titan Rackable Trap Bar

The Titan Fitness Rackable Hex Trap Bar V3 is a positive redesign of their V2. With this redesign, they added an improved black powder coat, medium diamond texturing on the knurling, and Titan branded endcaps.

The Titan Fitness rackable trap bar has a hex design with a dual handle setup to create a great multifunctional specialty bar. 

Like most of Titan Fitness’s products, it is constructed from high-quality precision grade stainless steel and a newly improved black powder coat to prevent the bar from being damaged and rusting out over time.

Unlike many trap bars on the market, this design is meant to be used inside a power rack so that you can perform more exercise variations such as rack pulls and shoulder presses. 

In addition to more functionality, you get the added benefit of being able to take advantage of the safety features that a power rack can provide with straps and spotter arms. When not inside of a rack, the bar sits 7.5” off of the floor, which is perfect for deadlift variations. 

It does come with 28 mm thick-medium textured, knurled handles that will give you a solid and firm grip without being too sharp, which is essential when you’re trying to lift some heavy weights.

The hexagonal design is easy to get in and out of while also being able to support up to 800 lb. 

It isn’t hard to see why the Titan hex bar can help you to lift safer, lift heavier, and last you a lifetime of intense workouts. 

• + Affordable
• + Decent knurling
• + Solid weight capacity
• + Easy flip design
• - Powder coating can chip easily

The Olympic Hex Trap Bar is designed to be used inside your rack and correct your form as you perform deadlifts, bent over rows, squat jumps, and more...

7. Best Two Handle Trap Bar: Fringe Trap Bar

The Fringe Fitness Trap Bar may look like most conventional trap bars, but there’s still plenty that sets it apart from the competition.

Coming in at 45 pounds, it weighs the same as a traditional barbell and comes in lighter than most other trap bars. 

The loadable sleeve length is a little bit on the short side, at 10 inches long, but if you don’t use bumper plates, you should be able to load it up for even the heaviest lifts.

The Fringe Fitness Trap bar comes with two knurled handle options, with one being flush with the weight sleeves and the other set directly above. 

Having the dual handle design can help individuals with rehabilitation or for those who aren’t capable of getting low enough due to poor flexibility, allowing you to still get a solid pulling workout in without the discomfort or pain of a single handle design.

The 25mm handle diameter, which features medium knurling that won’t tear your hands to shreds, and should be comfortable for both men’s and women’s hands. 

The Fringe Fitness Trap bar has a weight capacity of 600 pounds, and it comes with a no-drama 1-year warranty against manufacturer defects. Plus, with Fringe Sports top quality customer service department, even if you do have issues with this product, it will be taken care of quickly and efficiently. 

• + Chrome finish is resistant to rust
• + Knurling on both handles
• + Decent weight capacity
• - Expensive

Perfect for performing heavy shrugs and dead-lifts. Two handle options, one flush with sleeve and a second directly above...

8. Best Alternative Trap Bar: Titan Rickshaw Farmer’s Walk

If you want to build stronger quads, back, calves, and traps but don’t have the space for a full-blown trap bar, then one of the best pieces of gym equipment to consider is the Titan Fitness Rickshaw . At only $150 at the time of this article being written, it is also a great budget option.  

The Titan Fitness Rickshaw is a fantastic compact open-end trap bar that sits quite a bit higher than a traditional trap bar and has only one set of handles. It's an excellent option for farmer carries and shrugs , but it can also effectively be used for most functions of a standard trap bar. 

The elevated stance also makes it easier for the loading and unloading of weight plates while also protecting the floor from damage. The handles aren’t knurled, which can make it difficult to grip, but if you chalk your hands, it should be fine. 

The handles are 25mm in diameter, which should work for most individuals with normal-sized hands. The handles are 24” apart, which could be potentially narrow for more prominent individuals. 

The sleeves are 13” long, which gives you plenty of room to load it up with iron plates or bumper plates.

The bar is technically not a trap bar and was designed to be more of a strongman tool but it can be used as a trap bar, which is why it is on our list as the best alternative trap bar. 

• + Elevated sleeves for easy loading & unloading
• + Open design
• + Rubber feet
• - No knurling
• - Short sleeves

The Rickshaw Farmer’s Walk is the perfect piece of equipment to make loading and unloading weight easier. With this, you can attack many exercises for a killer workout simply and effectively...

8 Best Trap Bars Comparison

Below is a chart that highlights the similarities and differences of our favorite trap bars. Try to find one that aligns with your needs.

2 Types Of Trap Bars

The are two main types you'll come across when shopping for the best trap bars. Below we briefly cover each type.

1. Closed Trap Bar

Closed trap bars are definitely the most common type you'll see in most gyms. The closed bar has a hexagonal shape (hex bar) that the lifter steps into. With closed bars, you can still see a wide variety of designs and functions such as dual-level handles, rotating handles, rackable length and so on.

2. Open trap Bar

The open trap bar is a newer take on the traditional hex bar. Open bars have only been around the last few years but are becoming more and more popular due to the increased functionality they offer. Unlike the closed trap bar, this style has one side "open" so that you aren't confined within a solid hex bar frame.

With the open section of the bar, users can perform more exercises like walking lunges and other unilateral movements without worrying about coming into contact with the bar.

Other perks that you'll often find on open trap bars are multiple handles and grips, and built-in bar jacks that make it super simple and efficient to load and unload weight plates.

The downside of open bars is that they tend to be more expensive than closed hex bars.

Benefits Of Trap Bars:

A trap bar is a specialty bar that is slowly rising in popularity due to adding variety in training, being easy to learn, and potentially reducing the risk of injury. 

Down below, we have highlighted other key benefits of a trap bar that you should be aware of.  

1. Better Athletic Performance & Strength

To develop a well-rounded body, an athlete should include different movements and training styles to increase strength, agility, and muscular performance. Lifting with a trap bar can lead to significant increases in each of these factors while also reducing the risk of injury. 

2. Joint & Lower Back Friendly

One of the most important differences between a trap bar and an Olympic-style barbell or deadlift bar is that a trap bar centers the weight in line with your body’s center of gravity rather than placing it in front. Centralizing the weight reduces the amount of pressure being put on your lower back and helps lifters to keep their spines more neutral. 

This load placement also reduces the chances of the lifter hyperextending because the lockout tends to feel more natural. You see lots of people pushing their hips through the bar and throwing their shoulders back to lock out on a traditional deadlift, which can be very harmful to your body.  

Most people tend to only think about the lower body benefits of a trap bar, but in reality, they are also safer for your shoulders and elbows because of the neutral grip of the handles. Many people tend to lift a traditional barbell with a switch grip as the weights get heavier, which results in the weight being slightly off center—resulting in muscle imbalances and potential injuries over time. 

3. Quick & Easy Way to Teach Proper Deadlifting Mechanics

One of the foundational movements for most people in the gym is the straight bar deadlift, but if you have poor hip mobility, it can be challenging to do with proper form. The trap bar is an excellent accessory for these individuals to learn how to properly hip hinge and set up for a lift off the floor. 

Once you get the hang of the trap bar deadlift, you will find that your mobility and confidence with a straight bar will increase. 

4. Functional & Versatile 

There is plenty of variety when it comes to the exercises that you can perform with a trap bar—making it one of the most helpful accessory bars to have in your arsenal. 

Trap bars help you perform different exercises including:

• Trap bar deadlifts
• Pressing movements
• Farmer carries

Some other types of trap bars have additional features and styles that will let you even do different lunge variations and open up the possibility of more options. 

All this functionality from a single style of specialty bar is pretty awesome, especially when you factor in the additional safety benefits. It isn’t hard to see why many gym owners choose to purchase a trap bar for their setups. 

What to Consider When Buying A Trap Bar:

We used the factors below to help us determine the best trap bars that made our list. Everyone will have varying needs so make sure to see which aspect is the most important for your given situation.

One of the key factors to consider when purchasing a trap bar is if you will have enough space to use and store this new piece of equipment in your gym setup. To ensure you have ample room in your gym, you must consider the bar’s exterior dimensions and where you will store it when not in use. 

For example, if your gym space is cramped, you shouldn’t look at a trap bar with a larger footprint; instead, look at a compact option that would fit perfectly in a small space. On the flip side, if you have an ample amount of space, like an entire garage or basement, you can get a beefier unit and not worry about space. 

An easy rule of thumb when estimating how much space you will need is that if the area is large enough to do traditional deadlifts, then you will have ample room to use a trap bar. To store a trap bar, we recommend purchasing a sturdy hook to hang it up on the wall or simply an open space on the floor by a wall to lean it up against.

If you’re still unsure how much space you’ll need in your gym for a trap bar, it would be best to overestimate and leave plenty of open space to lift in. 

Similar to a barbell, most high-quality trap bar options are going to be made from steel. So the factor that will vary from bars is going to be the quality of the steel, which to a degree dictates the strength and bar weight.

When researching build quality, the material isn’t the only factor to check. You should also be looking at the supporting structures of the trap bar. For example, a trap bar that is welded together tends to be stronger than a bar that is put together with bolts and nuts.  

A trap bar with a good build will be able to hold the weight you want to lift and have sleeves that are long enough to fit all the plates that you want to load on it.  

3. Weight Capacity

Trap bar weight capacity can vary wildly between brands. When selecting a trap bar that is right for you, make sure to purchase one that has a sufficient weight capacity for well above the weight you can lift; that way, you have room to get stronger.

For example, if you can already lift 350 pounds, then a bar with a 750-pound weight capacity will last you a long time. Typically a high-quality trap bar will have a large enough weight capacity for a majority of lifters, with most ranging in the 500-1000+ pound range.  

4. Handle Heights

You'll find trap bars can come with three types of handle setups these days.

• Traditional/flat: Some simple trap bars provide users with one option for handles. The handles can be set at a raised height compared to the frame or they'll be aligned with the frame. Having only one set of handles will give you the least amount of functionality but these will often be the cheapest as well.
• Dual Height: These trap bars will have handles at two heights; one set at frame level and one set at a raised height. The higher handles can mimic the same height of a traditional barbell or can give you the ability to move through exercises at a different range of motion. These trap bars are generally more useful than the single-handle bars and are often more expensive.
• Tri-handle: The newest entrants of trap bars are adding the ability for the user to choose from three or more handles. This allows the user to train with various grip diameters which might be a better option if multiple people plan on using the same piece of equipment.

5. Grip Diameter

A trap bar’s grip diameter may not be the first thing that comes to mind, but it is actually very important. The diameter of a trap bar is dependent on your preferences, gender, training style, and hand size. 

The most common grip diameter for men’s barbells tends to be roughly 28-30mm, and for women, 25-27mm. Trap bars are no different and feature a wide range of grip diameters. 

The best option in our opinion is to find a bar that features adjustable handles so you have the option of various grip diameters on one piece of equipment.

6. Knurling

The knurling on a trap bar does matter, as it can help you keep a better grip on the bar. The knurling will differ from bar to bar, with most offering a “medium” texture that most people will find comfortable and grippy. 

Trap bars most commonly include a powder-coated or chrome/zinc finish. 

Bars with a powdered coating will usually be more mild compared to those that are bare steel or have a plated finish. 

If you plan to deadlift or do heavy shrugs with a trap bar instead of a straight bar, then we recommend knurling that is more aggressive, with deep cuts and an intense pattern to better grip your hands.

However, if you plan to use a trap bar just to supplement your training, then a medium knurl should be more than efficient. 

7. Overall design - Open vs Closed

The next characteristic to be aware of is the trap bar’s overall design, which until pretty recently had remained relatively the same for decades.

For many years the trap bar looked pretty much the same between companies, except for some minor changes that didn’t really change the game. Recently this has changed in a positive direction. Now companies are offering designs that are open-ended and, in most ways, a better design. 

Open trap bars retain all the benefits of a traditional trap bar and then some, which increases the number of movements that can be done. Companies are also offering trap bars with built-in bar jacks, which makes loading and unloading weights a breeze.  

8. Rackable

Another design feature to consider is whether or not you plan on using your bar within a power rack. In this case, you should aim for the longer bars that are rackable, this ability can also lead to more functionality and exercise possibilities.

9. Sleeve Length

Sleeve length is most important for the stronger lifters out there who want to stack up the bar for big lifts. The sleeve length should have a minimum of 10 inches you can load up. Just keep in mind if you use bumper plates then the sleeve length becomes even more important.

Most people wouldn’t think of this, but you also need to be aware of a trap bar’s finish. Generally, companies will finish their trap bars with either stainless steel or Cerakote, as they are the most resistant to wear and tear. 

The sleeve finish is the most essential part as they tend to be under more abuse compared to the rest of the bar. Look for bars that have some sort of plating including titanium, chrome or zinc. If the bar has powder coated sleeves then you will see more scratches and chipped paint as you use it.

11. Warranty

As with any piece of high-quality gym equipment, the manufacturer should stand by their product. One way for them to do that is by providing an excellent warranty. 

Standard warranties typically will cover any manufacturer defects, shipping failures, and design issues. Warranties can range from 30 days no questions asked return policy to limited lifetime warranties. The safer bet is always the lifetime warranty to protect your investment.

Fitness enthusiasts and weightlifters primarily use training on a trap bar to work on squats, deadlifts, farmer's carry, and shrugs. In addition to offering some unique variations to traditional exercises, it will also help you see more strength gains and keep you safer.

You want to ensure that you invest in a bar that fits your training style, as different types of trap bars have other pros and cons. For example, if you’re looking to maximize your space and do lunge variations, then picking an option with an open design and smaller footprint would be a better option. 

But if you’re looking to budget and don’t plan to use a trap bar a bunch, then a closed trap bar would be a better choice. 

For most people, one of the most important aspects of purchasing something is how much the product costs. Trap bars aren’t the most expensive piece of workout equipment, but you still want to get fantastic value for your money. 

You can find trap bars that are under $100, but we wouldn’t recommend them unless you have a very limited budget. A high-quality trap bar can range in price from $140 to over $1000. 

As with any product, you want to consider the features that are the most useful for you then find an option that has those features in your price range. 

14. Reviews

When buying any gym accessory, you need to take your time and pay close attention to the reviews. Most hex bar brands tend to believe their products are perfect and make bold claims that may not be true, which can lead to lifters making a purchase that won’t be beneficial for their needs.   

To make sure this doesn’t happen to you, we recommend doing some research and verifying that the company’s product actually is as good as they say it is. The best way to validate a product is by asking your circle of friends if they have experience with the product. 

The best places to check for genuine reviews online of trap bars include trusted fitness blog sites, Amazon, the product’s website, Reddit, fitness pages on Facebook, YouTube and Google.

Trap Bar FAQ

What is the best trap bar for a home gym.

There are plenty of excellent trap bar options that we have recommended to you guys, and most of them would be perfect in a home gym setup. In our opinion, the best one for most people’s home gym setups is the  Bells Of Steel Trap Bar 3.0 .

Although it is pricey, it has a ton of great functionality, and offers an open design that is perfect for most individuals that are on the market for a trap bar.

If you're not into any of the bars above then some other honorable mentions that didn't make our list are the Rogue TB 2 trap bar, Kabuki Strength trap bar, Eleiko trap bar, Rep Fitness trap bar and the Titan hex trap bar.

Is A Trap Bar Worth It?

Absolutely. The trap bar is definitely one of the most popular specialty bar options on the market. It is a remarkable piece of equipment for anyone who wants to add some diversity to their fitness regiment as they are incredibly versatile and offer plenty of benefits. 

Trap bars can help improve athletic performance, reduce the chances of injury, and teach proper deadlift form. Depending on you and your training style, a trap bar can be a great addition to your gym setup. 

When should I Use a Trap Bar?

The answer to this question really is dependent on your training style and what goals you have. Trap bars are a great alternative to a straight bar when it comes to building strength in squats, deadlifts, and shrugs. 

Some people should use a trap bar due to injuries and want to work on proper form before using a straight bar. We recommend that you do some research and experiment with different exercise variations to find what works best for you. 

Why Is It Called A Trap Bar?

The trap bar is a pretty recent discovery in the fitness space. It was initially designed by a champion deadlifter that went by Al Gerard in the mid-1980s. Most people tend to believe that it was called a trap bar because it was meant to be used to shoulder shrugs and build the trapezius muscles.

However, after some intense research, we have found that the original design was trapezoidal, which is why it is actually referred to as a trap bar. Its design has changed quite a bit from the original, taking on a more hexagonal shape, resulting in the trap bar also being referred to as a hex bar.  

How To Use A Trap Bar for Deadlift?

The trap bar was built with the primary purpose of lowering the stress on your back by being an excellent substitute for a straight barbell while deadlifting. So if you’re someone who is uncomfortable with traditional deadlifts, want to switch up your workouts, or are recovering from injuries, this is an ideal alternative. 

While performing a deadlift with a trap bar, make sure to keep your core engaged, flare your lats, keep your shoulder blades rolled back, and open your chest up. 

What trap bar does the army use?

The  Combat Ready Olympic Trap Bar  was explicitly designed for the Army and is made in the USA to adhere to strict US Army specifications and training protocols. The US Army uses these bars to perform deadlifts in the Combat Readiness Test. 

To prepare for this test, the trap bar can be used to perform deadlifts, shrugs, overhead presses, farmer walks, and more.

The specifications of the bar include:

• It must be a hexagon/trap bar- No D-handles
• Olympic-sized- Weigh 60 lbs. The weight of the bar must be within 5% of claimed weight
• Have a durable frame welded from 1.5” square steel tubing
• Have 16.4” of loadable sleeve length
• Both sets of handles must measure 1.34” in diameter, be spaced 25” on center, and be knurled
• Must be made of rust-proof material
• The color of the trap bar is non-specific

Is an open trap bar better?

An open-ended trap bar can be used for all of the same exercises as a close-ended bar but can also be used for lunge-style movements. 

Open trap bars typically have a built-in deadlift jack to make loading and unloading a breeze and are much easier to store due to taking up less space. However, due to this additional functionality, open trap bars tend to be more expensive. 

So if you need these additional functions and have the money, an open trap bar is usually the better option. The best open trap bar in our opinion is the  Bells Of Steel Trap Bar 3.0 .

It isn't difficult to see why so many gyms have at least a regular trap bar, as they are a great addition to any weight training setup. Trap bars are a great piece of workout equipment that offers a ton of important versatility to any workout, especially if you are trying to build the proper mechanics for deadlifts.

The unique bar can also be an excellent tool for a wide array of other exercises like farmers carry, lunges, push press, shrugs, and many more. 

A good trap bar is a lifetime investment, so don’t rush your purchasing decision and research an option that works best for you. 

More Best Equipment Roundups:

• Best Barbells
• Best Deadlift Bars
• Best Squat Squat Bars
• Best EZ Curl Bars

Andrew Lenau

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The 9 Best Trap Bars to Buy in 2024

Are you searching for the best trap bar for your home gym? Look no further!

In this comprehensive guide, I’ll review the best trap bars on the market and tell you what makes them stand out. Plus, I’ll teach you exactly what to look for when buying a trap bar.

I researched and analyzed 30+ trap bars before narrowing it down to the top nine picks, which I’ve reviewed in this guide. Out of those nine trap bars, I found the Rep Open Trap Bar to be the best overall. It has a perfect combination of versatility, build quality, comfort features, and an excellent price point.

Not only does its open design provide you with more range of motion for your legs, but it has other premium features like a built-in deadlift jack, rackability, long machined Olympic sleeves, and swappable dual handles that allow for both a variable handle width and grip diameter.

But why should you trust me? I’ve been training seriously since 2005, writing about fitness since 2009, and reviewing home gym equipment since 2014 — so rest assured that all of my recommendations come from a place of knowledge and experience. If that’s not enough, I’ve also collaborated with multiple people in the home gym community who own these bars.

Now let’s dive into the best trap bars.

My Top Picks for the Best Trap Bars

Here is a summarized list of the best trap bars on the market, from budget-friendly versions to premium options.

• Best Open Trap Bar: Rep Open Trap Bar
• Best Closed Trap Bar: Rogue TB-2 Trap Bar  

Best Budget Trap Bar: Cap OB-89HC-IS Trap Bar

Best value trap bar: giant northland open trap hex bar, best high-end trap bar: kabuki trap bar hd, best single-handle trap bar: rogue tb-1 trap bar 2.0, best customizable trap bar: prime fitness trap bar, best fat grip trap bar: american barbell dual height fat grip hex bar, best rickshaw trap bar: titan rickshaw.

I’ll review each of these trap bars in the sections below.

Table of Contents

Best Open Trap Bar (and Best Trap Bar Overall): Rep Open Trap Bar

The Rep Open Trap Bar is a high-performance, easy-to-use, and feature-rich rackable open trap bar. It’s essentially a premium trap bar at a sub-premium price.

Specifications

• Bar Type: Open Trap Bar
• Weight Capacity: 1350 lbs
• Handle Type: Dual
• Handle Grip Diameter: 28mm (Standard), 38mm/48mm (Optional rotating handle)
• Distance Between Handles: 23″ (Narrow), 25″ (Standard), 27.3″ (Wide), 24.6″ (Rotating)
• Loadable Sleeve Length: 16.5”
• Sleeve Diameter: 50mm
• Sleeve Finish: Hard Chrome
• Knurling: Aggressive
• Bar Length: 84.3”
• Bar Weight: 58.4 lbs (Frame only; not including handles)
• Warranty: 5-Year
• Manufactured: China
• Price: $399.99

With its open design, the Rep Open Trap Bar allows for a wide range of exercises beyond deadlifts because you’re not restricted inside a closed frame. The unrestricted range of motion makes it great for lunges, carries, rows, presses, squats, and more. There also won’t be any tripping hazards.

The frame of the Rep Open Trap Bar uses rounded tubing, which makes it more comfortable to use as a cambered squat bar compared to other open trap bars that use square tubing like the Kabuki Trap Bar HD. There’s even a 6” patch of light knurling in the center of the frame to help secure the bar on your back.

It has an incredibly sturdy construction, with a 1,350 lb weight capacity for both the bar and built-in jack, meaning it can easily handle any lift you throw its way. 

The knurling on the handles is aggressive but not excessively sharp, so the grip quality is excellent.

This bar offers multiple swappable handles as an option , giving you the ability to use different grip widths and grip diameters. The handles are attached to the frame via a ribbed thumb screw. However, you can’t actually remove or tighten it with just your hands, unfortunately. You need to use the included Alan key, and it’ll take about a minute to swap.

The handle widths vary depending on the handle(s) you choose:

• 23” width on the narrow handles
• 25” width on the standard handles
• 27.3” on the wide handles
• 24.6” on the rotating handles

Regardless of which handle(s) you choose, you’ll always have a high and low grip option, which is good for versatility.

The handle grip diameter is 28mm (the same as a typical Olympic weightlifting bar) on the narrow, standard, and wide handles. The rotating handle option has 28mm, 38mm, and 48mm grips.

When using the bar as a cambered bar for squats or presses, you’ll simply remove the handles from the frame so they don’t get in your way.

The Rep Open Trap Bar also has a long loadable sleeve length of 16.5 inches, giving you tons of room for plates. It features machined Olympic-sized sleeves, so regular barbell collars fit.

One feature that brings this bar to the next level is its built-in jack that comes with a protective UHMW plastic on the sides to protect your floor.

Importantly, this bar is also rackable, allowing you to put it on squat racks, whether they’re 47” or 49” wide racks. This makes it easier to start or end an exercise at a desired height by setting it on the j-hooks or spotter arms.

The Rep Open Trap bar also has stainless steel handles and a weight that varies from 71.2 lbs to 92.4 lbs depending on the handles you choose (58.4 lbs with no handles). If you buy multiple handles and swap them, be mindful of the weight difference when adding plates and calculating the total weight.

Overall, the Rep Open Trap Bar is an excellent choice for serious lifters looking to take their workouts to the next level. The attractive price combined with high-end features makes the Rep Open Trap Bar both the best open trap bar and the best trap bar overall.

Thanks to Jesse from @bendalebarbell for sharing these photos of the Rep Open Trap Bar for this guide on the best trap bars. This is his favorite of all his barbells. He loves the versatility, commonly using it for cambered bar squats, good mornings, rows, and bench press. He noted that if you have a 49” rack, you need a good walkout for cambered squats so the plates don’t bang the rack (he added spacers to push the plates out). Also, he flipped the bolts around on the jack so that the smooth bolt heads are on the inside. Having the nuts on the inside creates a sharp spot that can catch the knees/shins when squatting.

• Open design
• Swappable/removable handle brackets
• Built-in jack with a protective UHMW plastic
• Cambered exercises are possible
• Machined Olympic sleeves
• Great value
• Swapping handles require a tool and a bit of time

Buy Now – Rep Open Trap Bar »

Best Closed Trap Bar: Rogue TB-2 Trap Bar

The Rogue TB-2 Trap Bar is an American-made bar that’s perfect for people looking for a simple yet sturdy and balanced closed trap bar.

• Bar Type: Closed Trap Bar
• Weight Capacity: 1,000+ lbs
• Handle Grip Diameter: 34mm
• Distance Between Handles: 28.5”
• Loadable Sleeve Length: 16”
• Sleeve Diameter: 48.5mm
• Sleeve Finish: Powder Coat
• Knurling: Medium to Moderately Aggressive
• Bar Length: 88.5″
• Bar Weight: 60 lbs
• Warranty: Limited Lifetime
• Manufactured: USA
• Price: $395

The Rogue TB-2 Trap Bar is undoubtedly one of the most robustly constructed trap bars on the market. It has an all-welded construction with 1.5” square steel tubing for the frame. This ensures it can handle extreme weights. Rogue doesn’t give an official weight rating, but it’s definitely over 1,000 lbs.

There are two different handle heights, allowing for a full or partial range of motion on deadlifts.

The handles have a beefy 34mm grip diameter, which will feel great for most lifters. However, it may be a bit thick for some women, youth lifters, or guys with small hands.

It has a medium knurl, similar to the standard Rogue Ohio Bar; possibly with a bit more bite. This gives it a good balance between comfort and grip, so you don’t shred your hands, and the bar doesn’t slip.

This bar is rackable, but only on wider 49” squat racks like the ones from Rogue. It won’t fit 47” width racks like the ones sold by Rep Fitness.

The TB-2 has a loadable sleeve length of 16”. This is perfect for loading lots of plates, even thicker bumper plates. However, the sleeves are a bit thinner than those on Olympic barbells, so be sure to grab axle collars like Rogue HG Axle Collar to properly secure your plates.

The frame and sleeves are powder coated, providing reliable rust protection. The sleeves will get lightly scratched over time, but that’s only cosmetic. It’s a high-quality powder coat, so you shouldn’t experience chips or deep scratches.

This bar is available at a fair price given the robust build quality. However, there are other bars with more premium features for a similar price, including some open trap bars.

While this is the best closed trap bar on the market, if you want a cheaper version of this design, consider the Titan Rackable Trap Bar , although it has a narrower (23″) width between handles and a lower-quality powder coat.

Thanks to Tony from @tomoore for supplying these photos of the Rogue TB-2 Trap Bar for this article on the best trap bars. Tony is happy with this bar, as it was the best option on the market when he purchased it. And in my opinion, it still is, at least when comparing it to other closed trap bars. He told me it’s definitely worth paying extra for this bar instead of saving and going with Titan’s copy.

• Robust, fully welded construction
• Dual handles
• Substantial 34mm grip diameter
• Rackable on 49” squat racks
• Made in the USA
• Axle sleeves
• Not rackable on narrower squat racks

Buy Now – Rogue TB-2 Trap Bar »

The Cap OB-89HC-IS Trap Bar is a decent budget-friendly option for beginners and some intermediates looking to incorporate a basic dual-handle closed trap bar into their home gym.

• Weight Capacity: 750 lbs
• Handle Grip Diameter: 25mm
• Distance Between Handles: 25”
• Loadable Sleeve Length: 9”
• Sleeve Diameter: N/A
• Sleeve Finish: Chrome
• Bar Length: 55.71″
• Bar Weight: 52 lbs
• Warranty: 30-Day
• Manufactured: Imported
• Price: Check Current Price

This bar is constructed from alloy steel and has a total weight of 52 lbs making it relatively heavy for its size. The weight capacity is 750 lbs, which is really good considering its price point. However, the sleeve length is fairly short, so you won’t be able to get to that weight.

The loadable sleeve length is just 9”, which should be enough to fit 5×45 lb plates, meaning the maximum amount of weight you can load on is around 500 lbs, including the bar. This bar has Olympic-diameter sleeves, so you can use regular Olympic barbell collars to secure the plates.

The dual handles provide versatility in starting position on deadlifts: low or high. So you can deadlift from the normal starting point or from an elevated position.

Both pairs of handles sport an aggressive knurling that will certainly lock your grip in place. However, some lifters find the knurling to be too sharp. In fact, some people have received bars with a few metal burrs in the knurling, which needed to be filed down for comfort. You can always use straps or tape to reduce pain if needed, though.

The diameter of the handles is 25mm, which is on the thinner side. It’s great for lifters with small hands, but those with larger hands generally prefer a thicker handle.

This bar is not rackable. However, that also means it’s more compact, especially when you also consider the shorter sleeves. The total length is just under 56″, making it easier to move around your gym and store.

The finish available for this budget bar is either decorative chrome or black powder coating. I recommend opting for the chrome finish. Neither option is great. They’ll both scratch and chip relatively easily, but it will be less apparent on the chrome version.

However, if going for the lowest possible price is your main concern, then you may want to opt for a black powder coat since this will cost slightly less at the time of writing.

This bar comes with plastic end caps that are supposed to protect it during transit. However, you should pry them off to ensure your plates can slide on and off smoothly.

The best thing about this bar is its price, which is super low. Check the current price here . Overall, it’s a good starter trap bar for beginners and some intermediates who aren’t ready to invest in a higher-end trap bar.

Thanks to Chris from Chris Barth Fitness for providing me with these photos of his Cap OB-89HC-IS Trap Bar for this guide to the best trap bars. Chris has found this to be a great addition to his home gym since he bought it over a year ago. He’s pretty hard on his equipment and this bar has been durable and it looks and performs the same it did on day one. He’s financially able to upgrade to a higher-end trap bar if he wanted to, but he feels this bar serves its purpose and will remain in his gym.

• Super affordable price
• Solid steel construction
• Decent weight capacity for a budget option
• Short 9” loadable sleeve length
• Low-quality finish options
• Knurling may be excessively sharp for some

Buy Now – Cap OB-89HC-IS Trap Bar »

The Giant Northland Open Trap Hex Bar provides the best bang for your buck in terms of value. It offers several premium features, typically only seen on high-end bars, at an affordable price.

• Weight Capacity: 800 lbs (Bar), 600 lbs (Jack)
• Handle Grip Diameter: 28mm, 38mm
• Knurling: Moderately Aggressive
• Bar Length: 85.25″
• Bar Weight: 45 lbs
• Warranty: 1-Year
• Price: $269.99 (Save 5% with code KING)

The Giant Northland Open Trap Bar uses an open frame design made from round tubing. As a cost-cutting measure, it uses thinner steel for the frame, giving it a relatively light 45 lb weight. Conveniently, though, this weight is the same as a regular Olympic barbell, making the “plate math” easy when calculating the total weight.

Despite this, this trap bar has an impressive 800 lb weight capacity. Plus, the lighter weight allows you to more easily move this bar around your gym.

It features a built-in jack that goes hand-in-hand with the open design. This makes changing the plates a breeze. Just note that the capacity for the jack is just 600 lbs, which is less than that of the bar itself. That’s plenty strong for most people, but you may want to consider a more robust trap bar if you consistently use more than that.

The knurling is moderately aggressive, with enough bite to lock in your grip, but not so much that it’s painful. You’ll probably still find yourself using chalk, but probably only for your heavy sets.

The dual handles allow for versatile movements, so you can choose your preferred starting height depending on the exercise. There are two sets of handle grips – standard 28mm grips and fat 38mm grips. The handle grips can be swapped out with an Alan key, although it isn’t a seamless process.

The 16” sleeves feature Olympic-sized sleeves that regular barbell collars fit, so you don’t have to worry about using collars or your own bumpers. It’s worth noting that you should avoid this bar if you have competition bumper plates or calibrated steel powerlifting plates because their holes are too small, and the fit may be too tight. However, normal bumper plates or iron plates will work just fine.

Another reason this bar is so popular is because it’s rackable. It’s a major convenience for exercises like shrugs or rack pulls because you can put the bar on the j-hooks or spotter arms at the desired starting height. You don’t have to waste energy by lifting it from the ground. Notably, it will fit on all racks, whether they’re 47″ or 49″ wide.

While there’s a lot to love about this trap bar, there are some downsides. The balance is good but not perfect. When on the floor or racked, the frame tilts forward, at least for some people. Though, even when this happens, it’s not really noticeable during the actual lift.

Also, the handles are not removable handles. They’re welded on. So, they may rub against your legs if you’re doing cambered squats as well. Don’t expect to be able to squat effectively with it.

Giant also recommends not dropping the bar. This doesn’t mean you need to gently set it down; rather, don’t let go of it from the top of the range of motion with a heavy weight on it.

Lastly, some customers have also complained of poor quality packaging used for shipping.

Overall, the Giant Northland Open Trap Hex Bar provides several highly desirable features at a very affordable price point, making it the best value trap bar on the market.

Thanks to Bob from @huntzfitness for providing photos of the Giant Northland Trap Bar for this guide to the best trap bars on the market. Bob told me he loves this bar because it’s budget-friendly and offers a lot for the money. He said the quality is amazing and the welds are great. He noted that the 28mm and 38mm knurled handles are locked in place (as opposed to rotating like the previous version), which allows for more control. He also loves using the built-in jack for easy loading. He’s been using it for deadlifts, presses, lunges, farmer carries, squats, rows, shrugs, and more.

• Excellent price
• Built-in jack
• Dual handles with variable grip diameters
• Sub-1000 lb weight capacity
• Jack capacity is less than the bar capacity

Buy Now – Giant Northland Open Trap Hex Bar » (Use Code KING for 5% OFF)

If you want a high-end, versatile trap bar with a ton of premium features and handle options, the Kabuki Trap Bar HD may be the best trap bar for you. However, it’s only right for those with a larger budget.

• Weight Capacity: 1,500 lbs
• Handle Grip Diameter: 29mm (Standard), 1” (Optional), 1.5” (Optional), 2” (Optional)
• Distance Between Handles: 23” (Narrow), 25” (Standard), 27” (Wide)
• Loadable Sleeve Length: 17”
• Sleeve Finish: Clear Zinc
• Bar Length: 77”
• Bar Weight: 66 lbs
• Warranty: Lifetime Warranty
• Price: $749.99 (Save 5% with code KOTG5)

The Kabuki Trap Bar HD’s open frame is constructed from thick, reinforced square steel tubing that contributes to the massive 1500 lb weight capacity rating. However, square tubing is less comfortable than round tubing when using the bar as a cambered squat bar.

This trap bar features an aggressive yet densely-packed knurling on all of the grips. It’s very grippy, allowing you to securely hold the bar even during very heavy lifts. Yet it won’t tear up your hands as some aggressive knurls do because the knurl points are so close together.

The knurling has the same pattern as the Kabuki Strength New Gen Power Bar , which means it has the same knurling as one of the best power bars ever made.

This bar also offers swappable handle brackets that give you the ability to use different grip widths, which may be more suitable for your frame or a given exercise. The bar comes standard with 25” handle brackets. But you can also purchase the narrow 23” or wide 27” handle brackets for more versatility.

This bar comes standard with two pairs of 29mm handles. You can optionally purchase other handle grips to swap in, including 1” (25mm) and 1.5” (38mm) handles as well as the 2” (50mm) Love Handles, which are perfect for training grip. The Love Handles can be set to either spin freely or be fixed.

The sleeves are machined and Olympic-sized to ensure that your plates fit firmly and won’t rattle around during lifts.

There’s also a built-in jack for easily lifting the bar off the floor for fast weight changes. However, it can only handle up to 800 lbs of weight. This is less than the bar’s overall capacity but is still more than strong enough for most people.

If you lift more than 800 lbs, Rep of Prime should be your go-to. The built-in jack has pointed grooves for treads, which can potentially damage wooden floors, so be careful if using it on a platform.

This bar is not rackable on j-hooks, though you can rack it on safety catches if you’re careful with the placement. Since you can’t rack it on j-hooks, it’s not practical to use it with heavy weight as a cambered squat bar.

If you’re looking for an open trap bar with a premium build quality and lots of handle bracket and grip options, the Kabuki Trap Bar HD is for you – as long as you have the budget and don’t need it to be rackable.

Thanks to Nolan from @nlinaberry198 for contributing these photos of his Kabuki Trap Bar HD for this article on the best trap bars. Nolan told me he really likes this bar. He mentioned that he typically only uses the low handles when deadlifting with it because he finds that’s more transferable to his strength on squats. Interestingly, even though this technically isn’t a rackable trap bar, Nolan was able to put it on his rack and use it as a makeshift dip attachment.

• Multiple optional grip sizes
• Extra-long 17” loadable sleeve length
• Long lead time
• Not rackable
• Premium price point

Buy Now – Kabuki Trap Bar HD » (Use Code KOTG5 for 5% OFF)

The Rogue TB-1 Trap Bar 2.0 is the perfect bar if you want a reasonably priced and basic but beefy single-handle closed trap bar.

• Handle Type: Single
• Bar Length: 89″
• Price: $325

The TB-1 has the same design as the TB-2 (reviewed earlier) except that it doesn’t have raised handles. Its handles are the same height as Olympic barbells, which makes it perfect for lifters that are looking to mimic the full range of motion deadlifts on a trap bar.

The frame has a robust design. Everything is welded from the frame to the sleeves, making for a rugged bar that can handle huge weights. 

The bar is rackable in the j-hooks on wider racks like Rogue’s own racks 49” wide racks. However, it won’t fit on j-hooks in narrower 47” racks (e.g. Rep racks) unless you’re simply racking it on the spotter arms.

The knurling on this trap bar is medium depth, similar to the standard Rogue Ohio Bar, if not just a bit more aggressive. It provides a good grip and won’t tear up your hands. Some lifters may want something sharper, but this should satisfy most.

The 34mm handle diameter feels substantial in the hand. Most people will love this, except possibly those with smaller hands.

The sleeves are 16” long, ensuring you have more than enough room for plates. They are axle sleeves, which are thinner than typical Olympic bar sleeves. As such, I recommend buying the Rogue HG Axle Collars if you get this bar and don’t already have a pair of axle collars.

The high-quality powder coat finish will help maintain its black look over time while keeping rust at bay. However, you can expect some cosmetic scratches on the sleeves from sliding plates on and off.

This bar is manufactured with high standards right here in the USA by Rogue, so you can be sure this trap bar is built to last.

Thanks to Matt Pendergraph for sharing these photos of his Rogue TB-1 for this guide to the best trap bars. Matt likes that it’s overbuilt, heavy, and thus requires less weight to be added. He appreciates that it can handle way more weight than is needed, and the durability provided by its high-quality powder coat. However, he mentioned that its length and weight make it cumbersome to move around a small gym. These days, Matt uses his Rep Open Trap Bar more than his TB-1.

• Robust, fully welded frame

Buy Now – Rogue TB-1 Trap Bar 2.0 »

The Prime Fitness Trap Bar is the most versatile and customizable bar on the market. This unique open trap bar has loads of premium features, including some you’ll find nowhere else.

• Handle Type: Adjustable
• Handle Grip Diameter: 30mm (Standard), RO-T8 Paddle Grips (Optional), KAZ Grips (Optional)
• Sleeve Finish: Stainless Steel
• Bar Length: 82.25”
• Bar Weight: 73 lbs
• Warranty: 10-Year (Frame), 90-Day (Pop-Pins)
• Price: $775

The frame on the Prime Fitness Trap Bar is very sturdy. How sturdy? It was tested for 100,000 reps at 1,000 pounds, so the weight capacity is clearly beyond 1,000 pounds. 

It features pop-pin adjustable handles, which allow you to quickly change the handle height. This is the only trap bar on the market that does this. You have nine different handle height options, each at 1″ increments.

The Prime handle comes standard with two 30mm grips. There are two more optional interchangeable handles available featuring Prime’s signature grip styles:

• RO-T8 grips: These are “paddle” grips that are ergonomically shaped to fit in your hand and feature a coating that provides a tacky feel. These are particularly good for higher-rep sets, though you can certainly go heavy with them, too.
• KAZ grips: These are fat grips that taper from a 2.5″ to 2″ diameter. These are great for training your forearms and grip strength.

This modular grip system is a great feature for those wanting to vary their grip while working out different muscle groups. However, you will have the buy the extra handles separately, which increases the total cost.

The sleeves have 16” of loadable length, which is a great length that should fit all of your weights. The sleeves are fully machined Olympic-sized sleeves, so regular barbell collars will fit.

The open design allows for greater freedom of movement than a closed design and thus opens up more exercise possibilities.

The open design is paired with a built-in jack that makes changing plates super easy. The jack’s feet are squared; I feel rounded feet would make for easier operation. On the plus side, the feet have thick rubber covers to protect the floor.

Although this bar is excellent, it’s not perfect. For one, it’s not rackable, which many lifters would prefer. Also, unlike some other open trap bars, this bar isn’t intended to be used as a cambered squat or pressing bar because the handle bracket will get in the way for most people. Although, some people have managed to use it as a pressing bar.

Lastly, it uses lower-quality end caps. The original iteration had ones that could potentially pop out if a plate caught when unloading. Prime upgraded them to more traditional end caps, but some users have complained that these rattle around while lifting. You can remove them if it bothers you.

The biggest negative is the price. It’s the most expensive trap bar on the market, but that’s expected for what you get.

Thanks to Daniel from @dr_tattywaffles for supplying these photos of his Prime Fitness Trap Bar for this article on the best trap bars. Daniel told me he liked how well the bar was protected during shipping. In terms of the bar itself, he loves all of the handle options, though he uses the RO-T8 ones most often. He noted that he wished that all handles were included standard given the price. More generally, Daniel says it’s a joy to lift with, stressing that the bar is perfectly balanced. Beyond deadlifts, he commonly does lunges, step ups, and farmer carries with it. In terms of negatives, besides the obviously high price, he mentioned the rattling end caps as well as the high weight making it awkward to move and store; he usually ends up keeping it on the floor.

• 9 adjustable handle height settings
• Optional swappable Prime handle grip styles
• Built-in jack with rubber protection
• Low-quality end caps

Buy Now – Prime Fitness Trap Bar »

If you want to focus on grip strength, then the American Barbell Dual Height Fat Grip Hex Bar is for you. This is a sturdy closed trap bar with extra thick handles that’s perfect for both strongman and arm wrestling training.

• Handle Grip Diameter: 48.5mm
• Loadable Sleeve Length: 16.625”
• Knurling: Mild
• Bar Length: 85”
• Bar Weight: 55 lbs
• Price: $365

The bar has a closed design frame that uses thick, rounded tubing with reliable welds on the handles and sleeves, giving it a weight rating of 1,000+ lbs.

This is a dual-handle trap bar that allows for a full and partial range of motion on deadlifts. Its standout feature is the fat grip diameter on both pairs of handles, which are designed to provide a major grip strength workout . The handles measure 1.91” (48.5mm) thick. That’s the same diameter as the sleeves!

I see this bar as being perfect for farmer’s walks. It’s an exercise that already trains grip intensely. The fat grip makes it even more challenging. And the raised handles allow you to more easily lift the bar into the starting position.

This bar uses axle sleeves instead of Olympic-sized sleeves, so you’ll need a pair of axle collars to properly secure the plates.

The handles feature mild knurling. This will make grasping the bar more difficult, which some people will like because it goes with the theme of increasing grip strength. However, others may prefer a more aggressive knurling profile.

As a bonus, this bar is rackable, allowing for more convenient loading and unloading. This aids in the setup of exercises like shrugs and rack pulls.

• Thick handles to develop grip strength
• Mild knurling
• Not for everyone

Buy Now – American Barbell Dual Height Fat Grip Hex Bar »

If you’re in the market for an affordable trap bar that is great for farmer carries and is simple to do plate changes on, then the Titan Rickshaw may be for you.

• Bar Type: Rickshaw
• Weight Capacity: 600 lbs
• Handle Grip Diameter: 28mm
• Distance Between Handles: 24”
• Loadable Sleeve Length: 13”
• Sleeve Diameter: 49mm
• Knurling: None
• Bar Length: 59”
• Bar Weight: 50 lbs
• Price: $179.99

The Titan Rickshaw’s frame is bolted together at many points rather than welded, so it’s not the most robust construction. Even so, it has a weight capacity of 600 lbs, which is enough for many people.

The powder coat isn’t high-quality. It will provide basic protection, but you should expect it to collect scratches somewhat easily.

The Titan Rickshaw is the perfect tool for farmer carries because you can just walk into the bar thanks to its open design. On top of that, the feet on the frame permanently elevate the handles to 16” off the floor, making it a relatively short distance to lift the bar up and start walking. Additionally, the total width from sleeve to sleeve is narrower (59”) than traditional trap bars, which allows you to more easily carry unobstructed in a tight home gym space.

Another benefit of the raised frame is that it positions the sleeves high enough so the plates never touch the floor, which makes adding and removing plates super easy.

However, if you’re using this bar for deadlifts, just know you’ll be limited to a partial range of motion deadlifts. The traditional deadlift starting height is 9” from the floor to the handle. You’ll be 7” higher than that.

The sleeves have 13” of loadable length, which isn’t super long, but it’s also not excessively short. It’s a great length for a bar with a 600 lb capacity. However, you may still run out if you’re using thicker bumper plates.

The handle grips are 28mm thick, which is the same as on an Olympic weightlifting barbell . The powder coating does help slightly with the grip quality, but there is no knurling on this bar, so you’ll need a lot of chalk and potentially straps.

While the sleeves aren’t machined, they are Olympic-sized, meaning you can use regular Olympic collars to secure the plates.

One nice touch on the Titan Rickshaw is the rubber foot pads that protect your floor from scuffs and scratches. Not the fact that they have them. Rather, they’re bolted to the underside of the feet. This is a nice surprise for a lower-cost bar. I would’ve expected they’d use caps that slide over the ends of the feet, which have a tendency to come off.

This bar isn’t rackable, which wouldn’t make sense for this bar anyway.

Overall, the Titan Rickshaw is a highly affordable trap bar alternative. It’s a solid choice if you do a lot of farmer’s carries and/or prefer to deadlift from a higher starting point.

Thanks to David from @d2ofitness for letting me use his Titan Rickshaw photos in this guide to the best trap bars. He’s owned this bar for years and still finds it to be an excellent value for the price. While he admits it isn’t the sturdiest bar, it’s still strong enough for his needs. He loves using it for farmer’s walks the most. He doesn’t mind that the handles are permanently elevated since doing deadlifts from that height is easier on his back. Plus, he appreciates the ease of changing plates. Lastly, he noted that it’s hard to find any trap bar in this price range with sleeves this long (13″).

• Ideal for farmer’s carries
• Budget price point
• Compact size
• Elevated sleeves for easy plate changes
• No knurling
• Can’t do a full range of motion deadlifts
• Weight capacity could be higher

Buy Now – Titan Rickshaw »

Different Types of Trap Bars

There are various types of trap bars available, each with its own unique features and benefits. The main distinction between them is whether they have an open or closed design. 

Each type of trap bar can overlap with one another in terms of additional features such as rackability and multiple handle heights (e.g., an open trap bar can also be a rackable trap bar and a dual-handle trap bar; there are many different combinations).

Open Trap Bar

Open trap bars are generally the most sought-after type of trap bar due to their versatility and ability to perform unilateral movements like lunges and farmer walks that would be difficult, if not impossible, with a closed trap bar.

They’re designed with an open end, eliminating one side of the frame so that you have more space to move your legs than in a closed version. Open-ended traps also tend to have a built-in bar jack, machined Olympic sleeves, multiple handle heights, and variable grip diameters.

Closed Trap Bar

The traditional, most common trap bar design is a closed hexagonal shape. This closed trap bar design is generally fully welded with axle sleeves and no built-in bar jack. If it’s a dual-handle closed design, the handle grips are more often than not the same diameter. All else being equal, closed trap bars cost less than open trap bars.

Rackable Trap Bar

A rackable trap bar is designed to be placed into a squat rack, allowing for easier loading and unloading of the weight plates. Rackable trap bars can have a closed or open design.

Single-Handle Trap Bar

A single-handle trap bar is less versatile than a dual-handle trap bar, as there is no elevated handle option. If you’re used to pulling with a traditional barbell, this could benefit you, as you’ll be pulling from around the same height as a traditional barbell, and it’ll save you money. It’s only a negative if you need the option for a shorter ROM deadlift.

The single-handle design is seen almost exclusively on closed trap bars. The one notable exception to this was the first version of Eleiko’s open trap bar ( Öppen Bar ). However, they have since come out with a new version featuring a dual-handed design.

Dual-Handle Trap Bar

Dual-handle trap bars feature two handles on either side, with one handle above the other. This allows for full ROM deadlifts at the regular handle height and shorter ROM deadlifts at the elevated handle height, making it far more versatile compared to the single-handled trap bar. 

Not only is the elevated handle useful for doing deadlifts from a higher starting point, but it’s also helpful for exercises like shrugs where you’d want to expend less effort getting into the standing position.

The dual-handle design is commonly seen on both open and closed trap bars.

Trap Bar with Built-in Deadlift Jack

This type of trap bar is equipped with a built-in deadlift jack, which makes sliding weight plates on and off the sleeves much easier. It typically can be found in higher-end bars, and the jack serves as a counterweight so that the trap bar stays balanced while you load and use it.

The only trap bars with built-in jacks are open trap bars. You won’t find this feature on a closed trap bar.

Rickshaw Trap Bar

The Rickshaw Trap Bar is a walk-in (i.e., open) trap bar that’s easier to load. It sits on a stable, elevated base, which raises the handles high enough off the ground to allow for seamless plate changes. It’s like a permanent deadlift jack.

The downside of the permanently elevated position is that you’ll always be starting the lift from a higher position. You can’t mimic the traditional deadlift starting height. Also, all rickshaws I’ve seen only have a single-handle height design.

While rickshaws are still relatively versatile, they’re best suited for lifters who do a lot of farmer’s walks since the elevated height is actually a plus because it’s easier to pick the bar up. And they’re narrower than other trap bars, making them better for avoiding obstructions when walking.

Benefits of Trap Bars

Back-friendly deadlifts.

The trap bar is a great option for individuals looking to perform back-friendly deadlifts. The placement of the load in line with your body’s center of gravity allows you to maintain a more neutral spine position throughout the lift, reducing the force on the lumbar spine. 

This load placement also creates a more natural lockout, eliminating any need to lean back at the top of the lift like with traditional deadlifts .

Coach’s Choice

Many strength coaches prefer the trap bar for athletes because it is a safer and more efficient way to teach essential hip hinge movement to novice lifters with trap bar deadlifts compared to doing traditional deadlifts with an Olympic bar.

Even if the athlete is more advanced, many coaches prefer trap bar deadlifts because it’s more efficient for increasing strength and power with less risk of injury.

More Efficient Shrugs

Trap bars offer a more efficient way to shrug compared with using a traditional barbell. This is because, when performing the exercise with a trap bar, your arms are at your sides rather than in front of you. 

Furthermore, the design of a trap bar prevents it from dragging against the bar against your thighs or crotch as you perform this exercise.

Versatility

The trap bar is a versatile piece of equipment as it can be used for many different exercises. It allows users to perform deadlifts, shrugs, farmer’s walks, rows, and presses, among other movements.

Some trap bar designs, namely open trap bars, allow for even greater exercise variety because you’re not locked inside. Open trap bars make it possible to do lunges, split squats, farmer’s walks with long strides, and even cambered bar squats in some cases (depending on the bar design).

This makes it a great choice for those looking to train different muscle groups with one piece of equipment, as well as lifters who want more variety in their workouts. 

No Mixed Grip

The trap bar deadlift eliminates the need for a mixed grip when lifting heavy weights, reducing potential strength and muscle imbalances that can be caused by using this grip technique. 

Additionally, it reduces the likelihood of a biceps tear due to a neutral grip position.

This makes trap bar deadlifts an ideal choice for those seeking safer and more efficient strength training exercises that can be done with heavy weights.

Shoulder-friendly Neutral Grip

The neutral grip handles make it more comfortable for your shoulders and biceps as they are not placed in an externally or internally rotated position. This reduces strain and discomfort on your upper extremities, making for a safer and more comfortable lifting experience for anyone with nagging shoulder issues.

How to Pick the Best Trap Bar for You

In the following sections, I’ll tell you what to look for in a trap bar when it comes to all of the major feature and specification categories.

When choosing the best trap bar for you, the first thing you need to decide is what type you want. This largely depends on what exercises you plan to do with the bar. You’ll also have to take into consideration how much you value design features that make the bar more convenient to use (e.g., rackability, built-in jack).

Be sure to review the “Types of Trap Bars” section I covered earlier for more details on bar type. I’ll also delve deeper into the different trap bar design features in the sections below.

After choosing the bar type you want, price should be your next consideration. You can find options ranging from around $100 to all the way up to the most expensive models with super premium features costing over $1,000. You only really get to the “decent” quality trap bars around the $250-$300 range.

You should consider what you plan to use the trap bar for, including how often you plan to use it. Then decide how much you want to invest in it accordingly.

Don’t forget to factor any shipping costs into the equation since that’s not always included.

Open vs Closed Design

The closed trap bar design has been around since the 1980s when Al Gerard invented it . It is a fully enclosed hexagonal shape, which makes it easier and cheaper for manufacturers to make due to its simple construction as well as being able to create a sturdy and balanced structure. 

However, the closed trap bar is less versatile because the range of motion is restricted. Plus, it cannot have a built-in jack, which makes it tedious to load and unload.

Overall, closed trap bars are best suited for people looking for a cheaper bar with a no-frills design.

The open trap bar design offers more mobility and versatility since the frame isn’t fully enclosed around you. The design is relatively new and has become increasingly popular among lifters due to its ease of use and greater exercise selection. 

Virtually every open trap bar has dual handles and often different grip diameter options as well, adding to its versatility. The open design is also the only type of trap bar with a built-in jack, making it easy to adjust weight plates. The open design is the most versatile and easiest to use, making them popular among lifters. 

However, open trap bars are typically more expensive, which is expected because of the additional versatility and convenience factors.

Rackable vs Non-Rackable

Rackable trap bars are convenient and useful for exercises that require an elevated starting position, such as shrugs, RDLs, or rack pulls. They’re also useful for presses and cambered squats (if the bar allows for that)

Rackability is arguably more important for closed trap bars vs open trap bars because it allows you to rack the bar between sets in order to easily change plates. Remember, closed trap bars don’t have built-in deadlift jacks; only open trap bars do. It can be a draining and tedious task to change plates on a non-rackable closed trap bar since you have to do it with the plates touching the floor. If you go this route, invest in a Dead Wedge to make it easier.

The benefit of non-rackable trap bars, whether closed or open, is that they’re more space efficient and tend to be a bit less expensive than rackable ones (all else being equal). They also tend to be slightly lighter and easier to move around in your home gym. 

Handle Heights

These are the three main types of handle height configurations:

• Single handle height: Single-handled bars offer just one handle height for lifts, giving you the same starting position as an Olympic barbell. This is a good option if you only need a basic and more affordable trap bar that mimics the traditional deadlift’s full range of motion. Single-handle trap bars may be bare-bones, but that doesn’t necessarily mean they’re low quality.
• Dual handle height: Dual-handle trap bars have two heights for deadlifting, one at the regular height (in line with the bar sleeve) and another slightly elevated. This gives you the option to adjust your range of motion depending on what works best for your body type and training goals. Dual-handled bars are usually a bit more expensive than single-handled but are worth it for most people. Some dual-handle trap bars actually have three grips (usually different thicknesses) that rotate, but you still only get two heights.
• Adjustable handle height: Adjustable-height handles offer the ultimate versatility, allowing for several handle height options. This lets you mimic different block pull heights without the need for blocks. This option is only seen on the Prime Trap Bar, which is the most expensive trap bar on the market.

Grip Diameter

Most trap bars have handle grip diameters falling somewhere between 25-34mm.

Generally, the sweet spot is around 28-32mm for most people, though 34mm is still perfectly fine for most guys. However, some women and kids may have difficulty with that thickness. Women and kids may find 25mm to be the most comfortable size for them.

Some trap bars offer variable grip diameters, which offers more variety and satisfies multiple preferences. For example, on a dual grip setup, one grip may be thinner and the other thicker. This may be useful for the individual lifter who likes variety. It can also come in handy if you have a family that uses the home gym.

You can also opt for a thicker bar for grip strength training. There are 48mm options like the American Barbell Fat Grip Trap Bar . Rep also sells a rotating handle option for their open trap bar , which also has a 48mm grip in addition to 28mm and 38mm grips.

Built-in Deadlift Jack

The built-in deadlift jack is a relatively new invention that was first seen in 2019 in the Kabuki Strength Trap Bar developed by powerlifter Chris Duffin, which was released around the same time as the Eleiko Öppen Bar with the same feature. These were the first two open trap bars with built-in jacks on the market. Prior to that, open trap bars, in general, had only been around for about three years, but they didn’t have jacks.

Now, the built-in jack is a common feature seen on virtually every open trap bar designed since then. It’s not seen on closed trap bars.

This is a major convenience factor. It saves you from having to struggle with manually adding and removing plates when the bar is loaded and on the floor.

However, try to avoid using the built-in jack on a wooden deadlift platform, as it may damage the surface. For example, the Kabuki trap bar’s jack design uses pointed metal grooves for tread, which can be particularly damaging to wood.

Sleeve Diameter

Axle sleeves are commonly found on trap bars, especially closed trap bars. These sleeves feature a 1.9″ (48.25mm) sleeve diameter which is made using off-the-shelf DOM tubing to reduce manufacturing costs.

A higher-end feature for a trap bar is machined Olympic sleeves. These have a 1.96” (50mm) diameter, just like a traditional Olympic barbell. These sleeves are more expensive due to the added manufacturing costs of machining the steel and applying a higher-quality finish (e.g., chrome).

Axle sleeves require special axle collars for plate security, while machined Olympic sleeves can use the same collars as a normal Olympic bar.

Additionally, there is more play between plates and axle sleeves. This is because the plate holes are made to fit on the larger-diameter Olympic sleeve.

Loadable Sleeve Length

Generally speaking, a good quality trap bar should have a minimum of 16” in its loadable sleeve length – similar to that found on regular Olympic bars. A long sleeve length like this can be beneficial if you plan on loading a great deal of weight onto the bar. 

It’s important to get a trap bar with sufficient sleeve length for your needs. If the sleeves are too short, you may not be able to load enough weight on. Consider both your current and future lifting goals when determining if the loadable sleeve length is sufficient.

If you have bumper plates, which are much thicker than regular iron weight plates, then having a trap bar with 16”+ sleeves is essential to ensure you have enough space to accommodate the weight plates.

Weight Capacity Rating

You should generally aim for a higher weight capacity rating to ensure you have adequate support when lifting and to prevent potential damage if you do heavy weights.

When selecting a trap bar, make sure to look for one with a weight capacity that can handle your current strength level and any future increases in the load you may anticipate. Unless you’re on a very tight budget, I recommend getting a bar with at least an 800 lb capacity. And it’s not because you’ll ever lift close to that amount. It’s just that trap bars with weight capacity ratings lower than that are not well made.

If you are on a tight budget, you can get away with a capacity as low as 500 lbs. But you’ll very likely want to upgrade in the future.

The very best trap bars on the market all have ratings of 1,000+ pounds, which is ideal for serious lifters – and this includes serious lifters who want to come close to lifting 1,000 lbs. It’s more so that 1,000+ lb capacity trap bars tend to be the most durable and feature-rich.

One thing to note for bars with built-in jacks is that the jack’s weight capacity rating may be lower than that of the bar itself, so make sure to check both ratings before making a purchase.

To ensure sufficient grip and thus performance, the knurling should be medium at the very least. Ideally, your trap bar should be moderately aggressive to aggressive. 

Cheap bars usually have bad knurling. Usually, that means it’s too passive. Occasionally, the knurling will be excessively sharp.

Whereas more expensive bars will have enough bite to be grippy without being too painful.

Trap bars with powder coating will have a softer feel to the knurling than those with a plated finish, assuming the same knurl depth. But if the knurling is deep enough, the powder coat won’t fill in the gaps enough to cause an issue with grip quality.

Sleeve Finish

When it comes to choosing the right sleeve finish for a trap bar, there are multiple options available.

For bars with axle sleeves, a powder coat is usually used as this provides good rust protection and will show minimal cosmetic blemishes. However, for machined Olympic sleeves, more traditional finishes such as chrome and zinc are often used due to their increased durability.

Super cheap trap bars may also have a low-quality finish (e.g. decorative chrome) that’s poorly applied and lacks longevity. This is a tradeoff for the low price.

Distance Between Handles

When choosing a trap bar, it’s important to consider the distance between handles. Generally, most bars have handle distances of 22-27” measured center on center. The typical distance is 25”, which is comfortable for most. However, if you have a wider frame, then it may be more beneficial to use one with a slightly wider distance between handles.

Similarly, if you have a smaller frame, then it may be better to use one with a slightly narrower handle distance. It is important not to overlook this factor, as choosing the wrong size can potentially lead to discomfort.

Some trap bars, like the Kabuki and Rep models , have swappable handles, which allow you to adjust the distance between them to better suit your frame. This is ideal for those who are looking for a more customizable experience when using their barbells, especially if multiple people will be training with it.

Depending on their size, design, and materials used in construction, typical trap bars range from 45 to 73 pounds. Typically, the heavier the bar is, the sturdier and more feature-rich it is. The heaviest trap bar available is the Prime trap bar, which is certainly both sturdy and feature-rich.

Construction Quality

When assessing construction quality, there are a few things to consider. You should look for welds that are uniform, clean, and consistent throughout the bar. High-grade and sufficiently thick steel should be used to ensure maximum strength and durability, especially if the bar is intended for heavy-duty use.

You’ll also want to consider where the trap bar was manufactured, as this can be an indicator of quality control standards. Typically, trap bars manufactured in the USA and Western Europe are high-quality.

That said, there are many great trap bars made in China, including the Rep Open Trap Bar , which is my pick for the best trap bar overall.

Regardless of the country of manufacture, you need to also consider the reputation of the brand making the bar.

What Is a Trap Bar Used For?

Trap bars are most commonly used for deadlifts and shrugs. Deadlifts done with a trap bar work the hamstrings, glutes, core, and back muscles. You can also work the arm and shoulders with shrugs. Trap bars can also be used in farmer’s walks, squats, burpee jumps, and plank holds.

Is It Better to Deadlift With a Trap Bar?

Generally, trap bars are better than traditional barbells because it’s safer on your back, shoulders, and biceps.

They put less pressure on the lumbar spine and prevent lumbar extensions, which helps safeguard your back. On top of that, your shoulders will be externally rotated, which is much better for your shoulders and arm muscles.

Trap bars put your center of gravity in a better position, which in turn allows you to lift a great amount of weight with less strain on your low back.

Do You Really Need a Trap Bar?

Whether you need a trap bar or not will depend on your fitness goals and what type of exercises you plan to do. Trap bars will be beneficial if you’re looking for a safe and effective way to build power, improve grip strength, and lift heavier weights with improved form.

However, if you don’t have a specific purpose in mind or you are performing lighter exercises like curls or shoulder presses, then there probably isn’t a need to invest in one.

Is a Trap Bar Better for Athletes?

Yes, a trap bar can be a great option for athletes. The increased safety and versatility (compared to a traditional barbell) make it ideal for building powerful leg, core, and back muscles. A better center of gravity provides athletes with an opportunity to work out in a more natural way.

Ready to Take Your Workouts to The Next Level With a Trap Bar?

A trap bar can be a great addition to your home gym because it’s safer and more versatile.

Finding the best trap bar doesn’t have to be a challenge with this guide. We covered the best trap bars available, and it was clear that the Rep Open Trap Bar was the best overall choice.

It has great value, is highly versatile, has plenty of premium features, and has a solid construction making this the best trap bar on the market.

Now that you have the tools to choose the perfect trap bar for you, it’s time to get pumped and start lifting!

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Titan Fitness Rackable Open Trap Bar, Rated 1,500 LB, Specialty Open-Ended Olympic Weightlifting Barbell, Built-in Jacks, 32mm 38mm Knurled Grips, Deadlift, Carries, Lunges, Squats

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About this item.

• OPEN DESIGN: The 23" open-ended frame allows for variations beyond your standard deadlift, including loaded carries, split squats, lunges, and more.
• DUAL HEIGHT FIXED HANDLES: The dual handles feature two offset grip diameters of 32mm (skinny) and 38mm (fat) with a medium diamond knurled grip. The handles are fixed to the hex frame with the skinny handles higher than the fat grips.
• BUILT-IN DEADLIFT JACK: The built-in bar jack features 1.5" legs with rounded feet to easily rock the frame into position. When the bar is positioned vertically, each leg has a large 7" x 2.5" footprint to provide stability when the bar is positioned vertically for loading/unloading.
• RACKABLE SPECIALTY BAR: Plate loading just became easier with the Rackable Trap Bar. Athletes can begin their movements directly from the starting height rather than having to pick the bar up off the ground.
• DIMENSIONS: This 65 LB Open Trap Bar has an overall length of 88.5". The handles have 24.5" between them. Each sleeve has a loadable length of 16" that fit Olympic-sized weight plates.

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Product description.

The Open Trap Bar, created to reduce stress on the spine, is constructed for training a variety of exercises, including lunges, shrugs, and carries. This open-ended frame, crafted as a fully versatile trap bar, features fixed dual knurled handles, a built-in loading jack, elevated weight sleeves, and the ability to be racked on most standard-size power racks. The neutral center-aligned skinny and fat grips are textured with a medium diamond knurl to help you securely hold the bar. Made to support a weight capacity of up to 1,500 LB, this open bar allows for a versatile range of movements such as split squats, farmers carry, walking lunges, and more, while also allowing you to perform the staples of trap bar exercises. FEATURES: - Open-ended frame to allow for a variety of independent and carrying exercises - Accurately perform deadlifts, farmers carry, walking lunges, and shrugs - Dual, offset medium knurled fixed handles adds versatility to your workout - Built-in bar jack allows easy loading/unloading of plates on the ground - Rackable on most standard power racks - Fits standard Olympic-sized weight plates SPECIFICATIONS: - Overall Length: 88.5-in. - Overall Width: 9.5-in. - Overall Height: 27.5-in. - Distance Between Grips: 23-in. - Grip Diameter: 32mm and 38mm - Grip Length: 7.25-in. - Loadable Sleeve Length: 16-in. - Sleeve Diameter: 50mm - Knurling: Medium Diamond Texture - Frame Finish: Powder-Coated Black - Sleeve Finish: Hard Chrome - Material: 11-Gauge Steel - Weight Capacity: 1,500 lb. - Product Weight: 65 lb.

Product information

Technical details, additional information, looking for specific info, customer reviews.

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Customer Reviews, including Product Star Ratings help customers to learn more about the product and decide whether it is the right product for them.

To calculate the overall star rating and percentage breakdown by star, we don’t use a simple average. Instead, our system considers things like how recent a review is and if the reviewer bought the item on Amazon. It also analyzed reviews to verify trustworthiness.

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5 Best Trap Bars with Buyer’s Guide

We compared 40 trap bars in 21 quality aspects and chose 5 that offer the best bounce for the ounce.

And it was not easy.

It took every bit of my 2-decade experience buying these for my gym and using them with my clients.

We also kept it short and sweet.

The recommendations are few and concise but every market segment is represented – from cheap units, over the classics (like Rogue) to overbuilt premium bars like the Kabuki.

Bottom line…

Whatever your budget, taste, or need, it’s all here…backed by data, testing, personal experiences, and expert opinions.

We test and recommend other home gym stuff in guides similar to this. You might be interested to see our squat-rack recommendations , and or top-rated knee sleeves to push you beyond that squatting PB .

Editor’s note: This guide was last updated in June 2024. We cut down the number of picks from 9 to 5, to make it all simpler and more concise.

We also tweaked the rating in favor of value, which shot the cheaper bars to higher spots. A case in point is the CAP Combo – it’s now ranked higher than Kabuki because it’s more attainable for home gyms.

Compare the best trap bars

Our testing and selection process, how we assess the trap bars.

We always use a 5 step process in our reviews:

• We start as the buyer – most of our team have bought at least a few trap bars before. As mentioned earlier, I own an 8,000 sq ft gym with dozens upon dozens of bars.
• We do a ton of research – we collect information on as many trap bars as possible and insert it into a spreadsheet.
• We rate each trap bar using our exclusive ‘weighted’ rating system. You can learn more about this in the section below.
• We use data to decide our top picks rather than personal biases toward brands.
• We get our hands on as many of the top picks as possible. Our community is great at helping with this.

You can read more about this process in our review guidelines .

How we test and score the trap bars

We came at the task from the position of a buyer.

We defined, weighed, and tweaked the factors and ratings until they were fair, balanced, and above all, based on data over opinion.

Below is a rundown of what we looked at.

Quality of a trap deadlift barbell (33%)

• Type of steel used (3%) – ideally, we’d rate the steel quality by comparing the yield and tensile strengths. That’s what we do with regular barbells. It wasn’t possible here because it’s almost never listed. Even brands famous for specs precision (like Rogue) don’t have it. We put some pieces of the puzzle together based on experience, but we had little data still. Hence the low gravity of 3%
• SCH of the steel (6%) – nominal thickness of the steel profiles (if it’s not solid) . SCH stands for “schedule of the pipe” – the thickness of the walls. Again, it’s not always available so we have to use experience and do some math, mainly based on the weight and listed capacity. For example, Rogue TB-2 uses SCH 80 pipes for the sleeves (approx. 0.18 “ thick) . Titan V3 has a similar geometry and weighs the same, so it’s safe to assume they also use SCH 80 steel.
• Capacity (5%) – this is higher gravity than we typically use for barbells because we have less data in other categories. We might adjust it based on our experience with the brands and how accurate their specs have proven to be over the years (read: whether they have a track record of lying) . We also might assume it is for internal use when it’s not listed (like with Rogue) .
• Finishes and coats (5%) – you typically get powder coats in the upper echelon and low-grade chrome or paint in the lower. Also, not all powder coats are created equal – for example, I know from experience that Rogue’s powder is better than BOS’ or Titan’s.
• Welds (4%) – you want clean welds with as little extra material.
• Knurling uniformity and termination (4%) – doesn’t rate the knurling aggressiveness (that’s in the versatility section) but how well it’s executed.
• Attention to detail (3%) – awards extra points to the finely crafted hex bars – to create separation between the likes of Kabuki or Eleiko from CAP or Fringe.
• Sleeve texture and finish (3%) – looks to award sleeve surfaces that are easier to load and will chip less, like smooth hard chrome sleeves over powder coat.
• Versatility (15%)
• Open vs. closed designs (6%) – open hex bars are the way of the future, and the ratings reflect that. They’re more versatile because they allow you to perform farmer’s walks and presses, both overhead and lying. Some outliers like Eleiko Öppen, combine the open design with a round profile, which allows you to use the hex as a cambered bar. Also, open designs make the loading more convenient because you don’t have to rack the bar. Big plus.
• Cage width (5%) – the bigger you are, the more difference the front-to-back width will make. You want to think about the lift, not about hitting your knees. My 2 rules of thumb for bigger guys are: 1. The width of the cage should be 27mm or greater. 2. The ratio between width and handle distance should ideally be 1.1 to 1.2. I call that the WDH ratio. For example, TB-2 is right in the middle of that range (1.14) and CAP is way outside.
• Handles (5%) – this rating is weighed to achieve 2 things: 1. Separate the flat bars (with one pair of handles, like the TB-1) from the two-handled designs. We award the latter because the high handles allow for more weight and greater stimulation. It’s also a plus if you’re squatting around a back injury. 2. Separate the fixed-handle hexes from the adjustable ones – i.e. ones that offer multiple handle widths and thicknesses (like the Kabuki). If you can afford it, absolutely go for multiple handles. It will allow you to find the width and height that works for you and mix it up with grip position and thickness. And it doesn’t have to be Kabuki, you can save at least 2 Benjamins by going with something like the REP Open Trap.
• Knurling (2%) – a minor versatility factor that gives a slight edge to the medium-to-aggressive knurls.
• Sleeve length (2%) – an overhyped factor, if you ask me…expect in 2 extremes: 1. You’re in a tight space and don’t have the room for a full-sized trap bar. 2. You lift heavy and use bumper plates – a rare combo that calls for extra long sleeves.

Reputation & reviews (12%)

Rates the specific product and the brand’s track record of quality products and customer service excellence.

To be specific:

• User ratings of the hex bar (5%) – we pool data and talk to people who have actually used the bar, even when we have it. We weigh the data if it’s not coming from a third-party source but the website of the maker.
• Guarantees and warranties (2%) – we look at the terms and how efficiently they’re honored.
• Customer service (2%) –  we look at issue resolution and speed of responses, both pre and post-purchase. Sometimes, this means mystery shopping for hex bars.
• Value for money (40%)

We always aim to find value because exercise doesn’t have to be expensive, that’s one of our core principles.

However, it can be expensive if you want to pamper yourself.

That’s why we balance the factors listed above with the price of the trap bars.

The key takeaway for most people: if you’re looking for value, go for a trap bar that costs $200-350.

Find the perfect trap bar for you

Overall | Budget | Premium | Rogue | Rackable

1. Best trap bar overall – Bells of Steel 3.0

*BOS – Bells of Steel

The third version of the BOS trap is as good as some that cost 2-3 more…better, in some ways.

Main praises – what I like

• I love how the rotating sleeves feel – I had my doubts about this but the rotation does make for a calmer lift. More importantly, it doesn’t make the bar jittery (which was my fear because it’s an open design) .
• The jack stands with protective rubber – in my mind, this is a three-fold benefit. #1 – it protects your floors or platform. #2 – it makes life easier when it comes to (off) loading. #3 – it shows a customer-oriented approach to design. It might sound like a cliche but hear me out…. It’s a specific thing – it adds a layer of confidence in how the rest of the bar is made… Especially the parts you don’t see. And that’s huge! I’ve always felt the BOS guys had that extra touch, which you don’t see with other budget brands. Kudos.
• I like the finish – the Zinc looks clean and feels resistant. It’s been 2 and a half years now since I first analyzed and talked about it on this page. It seems to be standing the test of time.
• I feel the geometry is a massive leap compared to the 2nd version – balancing an open cage and rotating sleeves is a problem. A real problem… You can easily end up with a bouncy feel – I’ve seen hex bars crash and burn over the years for this reason alone. BOS seem to have engineered their way around it – I’d say mostly by shortening the sleeves and making the cage extra rigid.

Main grievances – what could be better

• Short sleeves – I can see this being a problem for people who lift heavy and use bumper plates. If that’s you, do the math – an average bumper 45-lb plate is about 3 inches thick, so the BOS 3.0 would fit 3 of those per side.
• Solid bang for your buck  – you’ll pay much less for similar features.
• Open-ended design is more versatile  – allows you to perform exercises beyond the deadlift – and many more. Not unique to this bar, but you rarely see it executed well in this price range.
• Excellent coating  – your bar will last longer with little to no chipping or change.
• Rotating sleeves  – makes the motion smoother and easier on your wrists.
• Backed by a lifetime warranty  – gives you peace of mind and eliminates buyer’s remorse.
• Short sleeves (9.7 inches)  – if you lift heavy or use bumper plates, this probably isn’t the bar for you.
• Has some whip to it  – an open-ended design and a 0.9” thick frame will give you some whip on those heavier lifts.
• The stand is not as robust as in some more expensive bars  – the “built-in jack” is really a glorified stand and is not as stable as the heftier one (like the ones we’ll see in Kabuki and Eleiko).

If you’re OK with the open cage and shorter sleeves, the value of the BOS 3.0 is hard to beat.

It’s compact, cheap, and thoughtfully engineered.

How it fares against the main competitors (h3)

Well, it costs 50 bucks less than Titan’s rackable hex.

It wins that face-off because the spinning sleeves do make a difference in lift smoothness.

It’s also much smaller, which is a massive plus for smaller home gyms, and comes with a lifetime warranty.

REP’s Open Trap Bar is more intricate (and versatile) because of the handle options and rackabillity, but it costs about $100 more and features classic sleeves (long and fixed) .

It comes close but doesn’t match the value.

Bells of Steel 3.0 found its way to the top  (and with a hefty margin of almost two points)  for three main reasons:

• Low price point
• Superior finish
• Rotating sleeves

Let me explain.

It’s conservatively priced  but not cheaply made. It means it’s a value bar that does most things just as well as bars that cost twice as much. I’ll get into which things are those in a moment.

Superior coating

The coating of the Bells of Steel 3.0 is on par with the best of them. The shaft is black Zinc, and the sleeves are silver Zinc.

In terms of resistance, Zinc is only second to stainless steel and cerakote, and we have no bars in the TOP 50 finished with either of the two.

Now, that’s impressive!

Mentioning rotating sleeves  might raise some old-school eyebrows. Again, it’s THE ONLY bar in the top 50 whose sleeves rotate.

To be clear, I’m not saying that rotating sleeves on a trap bar are crucial or as important as they are on, say, a curl bar.

They’re not as important because there’s no snatching. That means there’s little momentum or sudden acceleration in the movement. BUT! It’s a ‘nice-to-have’ – the rotational momentum in plates across a high rep, fast-paced set means you could cause a potential injury. Rotating sleeves help to offset this risk.

With that said, the operative term here is  “best.”

We’re looking for the  BEST  trap bar for MOST people.

And rotating sleeves make for a smoother movement.

Bottom line

Bells of Steel does it all, does it well, and does it at a much lower price point.

It’s a massive improvement over the second version of the bar, which featured an enclosed design.

The sleeves could be longer, but that would be a different bar. As Andrew Ponsler  (Bells of Steel owner)  explains, they intentionally made the sleeves shorter to lower the shipping cost.

Note:   This is not the bar for you if you’re deadlifting over 650 lbs, the sleeves are too short. If you’re lifting 700+, you’ll want to look at Kabuki (runner-up) among the open designs and Rogue TB-2 (ranked 4) among the classic designs.

The sleeves are short for a reason

If the sleeves were any longer, the bar would be shipped as an oversized item and that alone would add $100 to the cost.

That alone means the bar would cost 30-40% more even if manufacturing costs remain the same or change minimally.

With that said, Bells of Steel has been sending out teasers of version 4.0 that would feature longer sleeves (like the short video below), but with the pricing in mind, we don’t see it beating the 3.0 in our scores. But time will tell.

Specs sheet

Check the BOS 3.0 Trap Bar price and overview here .

2. Best budget trap bar – CAP Olympic Trap Bar

For the conservative buyer who’s 5’8” or taller, this bar is a good way to save money without significant functionality compromises.

• In-hand, it feels natural, and easy on the shoulders – and geometry is a common problem with hex bars in this price range.
• Positioning on lift start – a good hex bar will “force” you to initiate with the front foot portion planted. This CAP does that.
• Handle distance might be too great for smaller frames – I can say from experience that 25 inches between handles might be too much for smaller guys and most gals. To be precise, I’d say anyone under 5’7” will find themselves reaching out. That stresses the shoulders, increases injury risks, and defeats the purpose of a trap bar.
• Affordable  – currently the second most budget-friendly bar on the list.
• Solid zinc finish  – when I say this, I’m referring to the zinc-coated version that costs a peg more but will chip much less.
• Good knurling  – allows for a good grip.
• Money-back guarantee  – this means a lot when getting a bar on the cheap. There’s comfort in knowing you can return it.
• Longevity issues  – It might bend if used at loading capacity. The bar is listed for 750 lbs max load, but I’ve seen one too many reports of it bending when used at the upper limit for prolonged periods.
• Shipping and packaging issues  – you might receive a chipped, dinged bar.
• Quality and tolerances control  – there’s a chance you’ll get a bar that doesn’t fit Olympic plates. I’ve seen reports of people sanding the sleeves to make them fit.

CAP Combo is the cheapest trap bar I know that has no significant flaws.

For reference, a similar trap bar from Rogue will set you back at least 150 bucks…and that buys a lot of Creatine.

The main difference between the two will be the finish.

CAP will chip and flake with time, which is to be expected in this price range.

Here’s the crux – even the more expensive bars like Rogue TB-2 or Kabuki have a powder-coat finish, that’s also not the most resistant.

So, it’s not like we’re comparing CAP’s chrome to stainless steel.

The Cap hex bar is one of the most popular ones out there.

It’s not perfect, but it’s great value for those looking for a classic bar that just gets on with it. There’s nothing pretentious about it.

Nor should you expect fancy at this price range.

I’d say that the knurling on the raised handles is on the passive side, while the flush (level) handles are medium. What surprised me is how well the knurling maintains its ‘bite’ over time.

Again, not a given at this price.

The geometry is good, in three main aspects:

• It offers enough space in the “cage,” even for those on the bigger side.
• The dual handles are well-spaced at 25 inches, which is the sweet spot for most.
• At 10 inches, the sleeves are long enough for 90% of lifters using Olympic plates.

You won’t be breaking any records with this one, but it’s a good bar that just gets on with it.

Check the CAP Olympic Trap Bar price and overview here .

3. Premium pick – Kabuki Trap Bar

All the noise about distances, finishes, and capacities quiets down and becomes moot if you can afford this Kabuki.

• I love the adjustability of the handles – it eliminates THE main dilemma of choosing the right trap bar for your build.
• It’s the coolest-looking trap bar on the market – I’m loving the semi-gloss and chrome combo.
• I’d add some protection to the jacks, like UHMW housing.
• You could argue that round tubing would make it more versatile because you could do cambered bar squats. (Boy, it feels weird offering engineering tips to Chris Duffin).
• High weight capacity of 1500 lbs  – allows you to pack more weight on and gives you more confidence at lower weights.
• Superior knurling – w hile you might see some wear of the knurling in subpar bars, Kabuki knurling is practically indestructible.
• High-end materials and attention to detail –  everything about a Kabuki bar feels premium.
• Just the right amount of whip  – you’ll lift slightly more and work on your form in the process.
• Long sleeves (17 inches)  – even with bumper plates, this will comfortably fit enough weight for most people.
• Swappable grips  – you can choose the grip thickness that feels good for you.
• Well-balanced open design  – along with the robust frame, the weighted balance is what makes Kabuki more stable in complex movements like farmer’s walk.
• Good finish of the sleeves  – clear Zinc will not chip or flake.
• Expensive  – costs much more than an average trap bar.
• Swappable handles cost extra  – again, this means you’ll pay more.
• Square tubing  – not a CON per se, but you won’t be using this as a cambered squat bar as you would Eleiko.

Kabuki’s is the coolest trap bar on the market, bar none.

The only direct competitor is the Eleiko Öppen, which costs about 100 bucks more.

I prefer the Kabuki, for one main reason – it’s easier to prop up and load/unload…courtesy of the rounded jacks.

If they let me into a room full of trap bars and tell me that I can choose one for free, this is the bar I’d go for.

It’s the most complete trap bar out there , and it’s not even close. Knowing what I know about Kabuki’s approach to making bars, it comes as no surprise – the amount of research and time that goes into developing a Kabuki bar is, well, for lack of a better word, INSANE.

It’s insane in the best possible sense of the word.

The question you have to ask yourself is whether or not your lifting requires such precision-engineered bars. If it doesn’t, perhaps spend your money on another bar.

The one unique thing about Kabuki is the adjustable grip  – both in handle thickness and spacing. The bar comes with a standard handle bracket width of 25 inches and 29 mm thick handles (1.141″).

Optional extra grips

You can go thicker to 1.5 or 2 (Kabuki calls the latter “love handles”), and you can go thinner, down to 1-inch grips. You can also choose narrower or wider bracket handles, 23 and 27 inches, respectively.

That would bring your total bill to over 1K. For most people, that’s too expensive for a home gym.

Check the Kabuki Trap Bar price and overview here .

4. Runner-up value hex bar (and best from Rogue) – Rogue TB-2

Rogue TB-2 is THE trap-bar choice for the serious lifter because it’s wider and more rugged (thicker steel profile) .

• I’m a fan of the powder coat – based on experience(s), Rogue’s stuff is more resistant than your classic powder coat. It also looks slick and clean.
• If you’re a bigger guy, I love this width for you – I can’t stress this enough, if you’re going for a closed hex bar, smaller cages will feel claustrophobic at best and unusable at worst. A case in point is the CAP hex (previous pick), which measures just over 24 inches back-to-front. For anyone over 200 lbs, that’s gonna feel small. Rogue TB-2 is 4 inches wider, which means you can maintain proper form without worrying about your shins. I describe that with a “WHD ratio”…more on that in a minute…
• This is my favorite knurl on a hex bar – it’s deep but won’t cut your palms. Most importantly, it never feels slippery…chalk or not.
• I have no grievances – I’d have to split hairs to find some.
• Premium materials and finish  – pretty much any bar from Rogue just feels better in hand than 90% of others.
• High weight capacity  – you can confidently load it up to 1000 lbs.
• Long and rackable  – adds versatility to your workout. You can use it for rack pulls, pull-ups, overhead presses…)
• Extra-long sleeves (16 inches)  – easier to pack on the weight if you’re using bumper plates.
• Good knurling not dulled by the coating  – will give you a solid grip and great tactile feedback.
• Generous cage sizing – allows you to get into a better/stronger starting position and lift more freely.
• Powder coat on the sleeves  – likely to chip over time.

Rogue TB-2 is the best trap bar for those looking for a classic unit that can handle abuse and dust it off.

Compared to cheaper traps , it’s biomechanically better. In non-dork terms, it feels more natural to use, especially for bigger guys.

Take the REP Trap bar, for example.

The handles are further apart but the cage is narrower. In my experience, guys who’ll be OK with the extra width will be too big for the cage.

For most people, the distance between the handles of a closed trap bar should be less than the cage width.

I call that WHD ratio

WHD stands for Width to Handle Distance.

For husky guys, I prefer trap bars with a WHD ratio in the 1.1-1.2 range. Over the years, I found that to be the sweet spot for 8 out 10 serious lifters.

To be specific…

On the Rogue TB-2, the ratio is 1.14 (width of 28.5 “ divided by handle distance, which is 25) .

REP Classic Trap has a WHD ratio of 0.9, while Titan Rackable Hex falls at 1.295.

Both fall out of the “sweet” range.

For big guys, the former might feel crowded and the latter might have an uncomfortably close grip.

TB-2 improved on what was already a solid trap bar (Tb-1) by adding raised handles. The TB-1 is approved for use in the US Army Combat Fitness Test, which speaks volumes.

The one thing that stands out about the Rogue trap bar is the knurling. Although Rogue doesn’t explicitly say it, it’s pretty much the same medium depth that people know and love in their standard Ohio bar.

Rogue’s grip just feels better in hand than that of cheaper bars (and many of the more expensive ones). There’s a reason rogue bars are so popular worldwide – this premium feel is just one of them.

Short sleeves are a common issue with trap bars, even the good ones.

Not with the TB-2.

Sixteen inches of loadable length will be more than enough even if you’re lifting heavy and use bumper plates to do it.

The part that I don’t get is the powder coat on the sleeves.

Not all powder coats are created equal, and Rogue’s is arguably the best one. I’ll give them that. And it looks awesome, too.

Still, it doesn’t belong on a surface meant to take the wear and tear of packing on plates.

Check the Rogue TB-2 price and overview here .

5. Titan Rackable V3 – alternative value pick among rackable hexes

Titan’s rackable hex is basically a cheaper version of the Rogue TB-2 with narrower handle, but it saves you a neat 20%.

• The handle distance is ideal for guys and gals under 5’9”.
• If you’re 5’9” or taller and have broad shoulders, the handles will probably feel too close.
• Value for money  – costs less than most rackable trap bars on the market.
• Long sleeves (16 inches)  – can accommodate more plates.
• Rackable  – adds to the bar’s versatility, you can use it for shoulder presses, and rack pulls.
• Solid warranty  – you can return it within one year if anything goes wrong.
• Powder-coated sleeves  – likely to chip and rust over time.
• Knurling on the passive side  – if you lift heavy and like an aggressive grip, you’ll probably need straps.

Titan V3 is designed to be a competitor to the Rogue TB-2, and that it is.

It’s 15-20% cheaper and has a similar geometry apart from the handle width, which is 3 inches closer.

The decision to get it (over the TB-2) will come down to 3 things:

• Your height and shoulder width – it’s not a great fit for wide frames. This should be 80% of the decision. My advice – grab two dumbbells, and measure what distance feels natural. Squat by maintaining a distance of 22 inches between the bells, and repeat with a 25 inches distance. Nine times out of ten, one will feel way more natural.
• If you’re willing to pay extra for details and coolness – Rogue’s TB-2 is (slightly) nicer in terms of build precision and finishes. and has that Rogue coolness factor.
• Whether the warranty makes a difference for you – Titan’s bar is covered for a year and the TB-2 for a lifetime. My take – with bars like this (no moving parts), you’re not gonna claim the warranty because it won’t bend or break.

The Titan V2 is the only rackable hex bar in the top 9 that costs as much as a ‘regular’ bar.

The design and finish are what we’ve come to expect from Titan in their more recent bars – improved but still not a match for premium brands like  Kabuki  and Rogue .

The geometry ticks all the major boxes.

The cage is wide enough for comfortable use, with grip spacing at the sweet spot, and extra-long sleeves that can easily take on the listed 800 lbs capacity.

Even though we’ve seen improvement in how Titan finishes handle daily use, the powder still has no place on the sleeves. At this price, Zinc or hard chrome would propel this bar into the top 5.

Or is that too much to ask?

Check the Titan Rackable V3 bar price and overview here .

How we created this list of best trap bars

To create this list, we carried out an in-depth research and selection process. We used the following criteria:

• Quality (33%)
• Brand reputation & reviews (12%)

You can find out all about our selection process here .

Other trap bars we tested – close-but-no-cigar

• ROGUE TB-1 (second version) – good if you’re OK with one pair of handles.
• Eleiko Öppen Deadlift – too expensive for most home gyms. Kabuki’s Trap is the (slightly) better bar for less money.
• GYMAX Olympic – popular on Amazon, and cheap…but basic. Not a fan of the short handles, either.
• Titan Olympic Hex – similar to CAP Combo , but 2 inches narrower (front-to-back), 10% costlier, and with a shorter warranty (2 vs. 1 year) .

Trap bar FAQs

What are trap bar deadlifts good for.

Trap bar deadlifts are good for hamstrings, glutes, abductors, and quads.

Compared to the traditional straight bar deadlift, a trap bar deadlift puts less strain on your lower back, requires less technical proficiency, and results in greater power output.

A 2017 study by the University of Chichester (UK) found an instant 6% increase in deadlift loads, accelerated weight progression, and a 28% increase in power output ( source ).

What’s the weight of a trap bar?

The weight of a trap bar is in the 40-77 lbs range.

On the lighter side, you have your classic steel bars (typically shorter and non-rackable) like the CAP Olympic Trap Bar.

On the other end of the spectrum, you’ll see the robust, rackable bars made of solid steel, like the  Kabuki Strength trap bar .

Which is better: a trap bar or a traditional deadlift bar?

It depends on the use case, but a trap bar is usually safer and better than a traditional deadlift bar.

It’s safer, easier on the spine, and allows you to lift more.

A 2011 study published in the Journal of Strength and Conditioning Research found that a trap bar is superior to a traditional bar.

The peak moments on the lumbar spine were lower, and the peak force, velocity, and power were greater ( source ).

Which trap bar to buy?

Buy the  Bells of Steel 3.0 bar  if you’re looking for top value and the  Kabuki Strength trap bar  if money is no object.

Why is it called a trap bar?

It’s called a trap bar because it was initially designed to train the upper trapezius (traps).

It’s the brainchild of a powerlifter Al Gerard, who patented and trademarked it ( USD317641S , 1987).

The initial design of the frame wasn’t hexagonal but rhomboid – it’s only in later iterations that it  ‘became’  a hex bar.

Why should I consider getting a trap bar?

You should consider getting a trap bar if you’ve reached an intermediate to advanced level of working out.

Trap bars enable you to carry out deadlifts that focus on the glutes, hamstrings, and back muscles.

By using a trap bar (such as the  Bells of Steel 3.0  – our overall top pick), you considerably reduce the risk of lumbar spine injury, while ensuring good technique with relative ease (you don’t have to stress out too much to pull out the proper technique).

How to deadlift with a hex (trap) bar?

This is how to lift with a trap bar, step by step:

1. Assume a shoulder-width stance in the middle of the trap bar frame 2. Bend out the hips and knees and grab the handles. 3. Adjust your back position to be flat while looking ahead  (choose a point approximately 5.5 to 6.5 ft in front of you). 4. Breathe in and begin the lifting movement as if you were driving your feet into the ground. The movement ends when your hips and knees are fully extended. 5. To make sure you’re completely upright, squeeze your glutes for a moment and maintain the position for about a second. 6. Repeat steps 1-5 while keeping your back straight.

The bottom line

I feel that the 80+ hours we spent researching, testing, and rating trap bars are well worth it because a few clear winners emerge out of the quagmire.

For most people, I’d recommend the  Bells of Steel 3.0 . It’s the bar that comes dangerously close to the premium brands at half the price. It’s open-ended, solidly built, zinc-plated, and can pack on enough weight for 90% of lifters. It’s also the only bar here with rotating sleeves.

It’s not THE ABSOLUTE BEST, but it’s top value.

If you don’t like to compromise (and have the budget for it), go with the  Kabuki Strength trap bar .

The dent in your budget will become a distant memory the moment you lay your eyes on this immaculate beast.

Open-ended design with a built-in jack for easy loading, adjustable grip distance, swappable handles, and a whopping 1,500 max load…it doesn’t get any better than that.

You can skip back to the top picks table here .

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THE TRAP BAR

Max out your gym’s versatility factor with the bar that can (almost) do it all. The Trap Bar HD’s open design makes it a premier pick for deadlifts, lunges, carries, and much more.

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The advanced technology behind the BBOE(Best Bars on Earth).

Please read our FAQs page to find out more.

The Trap Bar HD is a design engineered open barbell design featuring a number of innovations designed to make for a better, and more effective lifting experience. Unlike a traditional trap/hex bar which is difficult to load and unload, the Trap Bar HD features a built-in bar jack - simply stand it up on its feet and easily load/unload plates. Additionally, our bar is the only one on the market with adjustable handle width to accommodate the smallest to the biggest of lifters. Swappable grips round out the unique feature set to make for an incomparable market-leading specialty bar.

The open design of this barbell allows for a diverse set of exercise applications, including: Lunge variations Split squats Rows Curls Ab wheel rollouts Neutral-grip overhead press

A small half-inch vertical offset on the low handles means the bar will not “dive” forward or backward like a teeter-totter, but rather default to center like a swing. This subtle innovation makes for a better lifting experience and showcases our dedication to functional design engineering that improves on the status quo.

The standard 25” brackets are generally suitable for most lifters between 150-300 lbs. For smaller athletes including women or children, the 23” narrow brackets will allow for a more comfortable, vertical arm position. Especially big lifters with broad shoulders can choose the 27” wide brackets to make sure they have enough room and optimal positioning.

The Trap Bar HD comes with two pairs of 29 mm stainless steel grips on both the low and high positions. These feature our proprietary and world-renowned Kabuki knurl in a stainless steel finish that is durable and corrosion-resistant.

These unique handles are 2” in diameter and can be configured to rotate or as fixed. Setting the grips to rotate creates an additional level of difficulty that makes the Trap Bar deadlift more of a grip exercise, with the limiting factor being your grip strength and not your overall deadlift strength. In fixed position, they are more difficult to grip and lift than the standard 29 mm grips due to the additional diameter.

The bar has been load-tested up to 1500 lbs.

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Best Trap Bars (2024) – Open, Closed, & Budget Hex Bars

I've used many trap bars over my years of training and coaching professional athletes. I can tell you now the worst trap bars I've used only have one handle option.

They are a pain to store, and finding the center is difficult each time you set up to deadlift.

So, I've done the heavy lifting for you. Whether you're a serious lifter or just starting, I've curated the best trap bars to hit your home gym build.

• List Element

Table of Contents

REP Fitness Trap Bar

Rogue tb-2 trap bar, titan fitness olympic hex bar, eleiko oppen trap bar, titan fitness open trap bar, kabuki trap bar hd, fringe sport heavy-duty trap bar, reduced lower back activation, different handle heights, versatile exercise selection, reduced risk of injury, develop strength and power, open or closed, rackable vs. non-rackable, weight capacity, handle options, material and durability, dimensions and size options, what should i consider when buying a trap bar, does the design of a trap bar matter, what does rackability mean in trap bars, how does weight capacity affect trap bar choice, best open ended trap bar.

Quality/durability

Versatility

REP Fitness has thought outside the box with their open-ended trap bar. The design is similar to the Eleiko Oppen Trap Bar but has one main difference: the lightly knurled center.

Only some open-ended trap bars can be used as cambered bars from the rack for squats and good mornings.

REP Fitness has added center knurling so it doesn't slip off your traps. Because of the round metal tubing, you can use it as a thick cambered bar, even for pressing.

Other open-ended trap bars, like the Kabuki Trap Bar HD, don't give you this option because they are rectangular.

Another unique feature are the handle options and grip width.

For most people, the standard 25" handle width is best. It's how most trap bars are designed. However, for more slender men and women, there's a narrow (23") option, and for larger individuals, there's a wide (27.3") option.

For ultimate versatility, get the rotating handles, which are standard width but provide 3 different handle diameters. A standard 28 mm handle and thicker 38 (1.5”) and 48 mm (1.89”) handles.

It means you can perform your heavier lifts with the 28 mm handle and then emphasize your grip with the thicker handles for deadlifts and carries.

However, the rotating handles only give you one height, whereas the other options provide low and high handle options.

These handles are also removable, so if you want more options, you can purchase handles separately and interchange them. Or keep them off when performing cambered bar squats or bench press.

It's rated to 1350 lbs weight capacity, so you have endless loading capability. It has the same sleeve length as the Rogue TB-2, allowing more room to load plates.

I love how they designed the deadlift jack with a plastic liner to protect your platform. It's priced moderately at $400, but rotating handles will bump it to $470. It's well worth it, in my opinion. You get the usual lifetime manufacturer defect warranty with REP Fitness.

It's an ideal choice for home gym owners who value versatility with their gym equipment.

• Center knurling for cambered bar squats so it doesn’t slip off your back.
• Plastic liner on the deadlift jack so it doesn’t ruin your platform.
• Multiple handle options and widths to suit all needs and exercises.
• I have nothing bad to say about this trap bar.

Best Open Ended Trap Bar - REP Fitness Trap Bar

Best Closed Trap Bar

The Rogue TB-2 Trap Bar is a standout hex bar designed and manufactured by Rogue Fitness, renowned for its high-quality, durable gym gear.

The Rogue TB-2 Trap Bar features a signature black powder coat finish to provide sleek aesthetics and provide a superior grip and resistance to wear and tear. It’s made from 1.5” square steel tubing that’s unbreakable.

It measures 89 inches wide, including the sleeves, and weighs 60 pounds. One distinct feature is the ultra-thick 34" diameter handles. If you're familiar with Fat Gripz, that's slightly smaller than their Fat Gripz One product.

This is great for guys with larger hands or if grip training is high on your priority list, but it is not great for women with smaller hands or someone looking to maximize the load lifted when deadlifting.

The 1.91" diameter sleeves allow Olympic plates to load easily, making them compatible and versatile with your existing plates. However, your typical barbell collars may not fit, and you may need larger Rogue collars if you use them.

The sleeves are 400mm long, slightly longer than the Eleiko Oppen Trap Bar but the same as the REP Fitness Trap Bar, allowing you to load an extra plate.

Like most trap bars, you have high and low handles with Rogue’s traditional knurling. I’ve found Rogue’s knurling can be rough on their trap bars, so it’s worth bearing that in mind if you choose this option.

It's also rackable, but you'd only rack this for rack pulls as there is no open end to give you exercise versatility. Further, you'll scratch the powder coat off because the sleeves are powder-coated.

As always with Rogue Fitness, it comes with their lifetime warranty and is priced moderately at $395. Another option is to watch their Rogue Boneyard and see if you can pick one up even cheaper.

• Sturdy closed design made for deadlifting heavy.
• High and low handles with aggressive knurling for maximum grip.
• Thick handle diameter to challenge your grip or provide more comfort to people with large hands.
• It's not open-ended, so you lack exercise versatility.
• Thick-diameter handles may not be suitable for women.
• It’s rackable, but you’ll scratch the powder coat off the sleeves.

Best Closed Trap Bar -  Rogue TB-2 Trap Bar

Best Budget Trap Bar

With budget equipment, you're always compromising quality and versatility. For example, the Titan Fitness Olympic Hex Bar is only rated to 500 lb, limiting you if you're a stronger lifter.

Further, the knurling is much smoother than any trap bar on this list, which is less than ideal when training in hot environments. However, being 56” long makes it perfect for a small home gym.

The handle width is the standard 24.5 inches with a 28mm handle diameter. Another issue is the 9.75” loadable sleeve length, so you’ll need to use thin plates to get enough weight on the trap bar.

Further, the sleeve diameter is 48 mm, which is 2 mm smaller than the standard 50 mm for Olympic plates, so you get a lot of movement with the trap bar before the plates come off the floor.

However, for $160 and 1 year warranty, you won’t find much else in this price range.

• Smaller trap bar that will fit in a small home gym.
• Budget price for price-conscious spenders.
• Smooth knurling will cause grip issues at heavier loads or in hot weather.
• Small loadable sleeve with too much room within the plate's center ring.

Best Budget Trap Bar -  Titan Fitness Olympic Hex Bar

Best Premium Trap Bar

I've had the privilege to experience a variety of trap bars, but the Eleiko Oppen Trap Bar sits at the pinnacle in terms of quality. 

Its perfect blend of form and function transforms strength training into an almost artistic endeavor.

Eleiko is known for their unmatched craftsmanship and brings the same meticulous attention to detail to the Oppen Deadlift Bar that their IWF Weightlifting Barbells are famous for.

The Oppen Deadlift Bar's open-end design means any body type can fit inside and use this hex bar.

This design choice diverges from the traditional square design found in other models. Opting instead for thick round metal and powder-coated for durability and comfort.

In my experience, it feels more stable when lifting compared to the thinner metal design in the comparable Kabuki Trap Bar HD.

The knurling is the same as their training bars, which is moderately aggressive and 1.2mm deep.

It’s not competition bar aggressive, so you won’t shred your hands with consistent use. The handles are 28mm in diameter, like their Weightlifting bars, making handling heavy deadlifts easier.

The Eleiko Oppen Deadlift Bar has long Olympic sleeves so you can load to your heart's content, swappable dual handles for low and high-handle deadlifting, and a built-in deadlift jack for easy loading.

The deadlift jack won't scratch your platform, as it has rubber ends.

I'm a massive fan of the new trend in open-end trap bar designs. It can feel slightly awkward when first using it, but you adapt quickly.

The biggest advantage is the versatility of exercises. You can perform lunges and Bulgarian split squats without kicking the front of the trap bar.

It’s also rackable, so if you want to rack pull or do a crazy trap bar overhead press exercise, you can. The Eleiko Oppen Bar is perfect for home gyms as it’s 77” wide, which is smaller than many other trap bars on this list.

Further, it’s rated to 500 kg (1102 lbs) in weight capacity, so you have no problem loading this (unless you’re Eddie Hall or Thor in their prime).

It has a 5-year warranty and is priced in the premium trap bar range of $850. It's the same price as the Kabuki Trap Bar HD, which is the comparable option. However, I prefer the Eleiko version because of the thicker design.

• Open-ended design for more exercise versatility without bumping your leg into the bar.
• High and low handles for varying range of motion when deadlifting.
• The thick metal design feels stable and robust when lifting.
• Built-in deadlift jack for easy loading.
• Premium price for a premium design.
• There is only a 5-year warranty, but based on Eleiko's track record, it'll last a lifetime.

Best Premium Trap Bar - Eleiko Oppen Trap Bar

Best Rackable Hex Bar

The characteristics of a rackable trap bar are to be open-ended, so you have exercise versatility and long chrome sleeves that aren't powder-coated. The coating gets scratched off when being used on the rack.

Titan Fitness nailed these with 16" loadable chrome sleeves and the open-end design. This bar has you covered whether you're doing deadlifts, shrugs, farmer's walks, rack pulls, or overhead presses.

However, the distance between grips is only 23", one inch narrower than most trap bars. Since the handles can't be removed like with the REP Fitness trap bar, you may have problems performing exercises like the bench press.

It has two grip diameters (32mm and 38mm), much thicker than a typical 28-29mm barbell. The medium diamond texture knurling provides a secure grip without being too harsh on the hands.

The Titan Open-Ended Trap Bar has a 1,500 lb weight capacity, making it built like a tank. The powder-coated black frame finish looks sleek and adds to its durability, while the hard chrome sleeve finish gives it a professional, high-quality feel.

It's slightly heavier than other trap bars at 65 lbs but only by 5 lbs. One downside to Titan Fitness gear is the 1-year warranty. However, at $350, you're getting a high-quality, rackable trap bar at a great price.

• It's rackable with chrome sleeves, so there's no coating to scratch off.
• 1500 lb weight capacity makes it one of this list's strongest trap bars.
• Thicker handles may reduce the load lifted for people with smaller hands.
• Handles aren't removable, so they may impede your elbows when performing traditional exercises like bench press.

Best Rackable Hex Bar -  Titan Fitness Open Trap Bar

Best Trap Bar for Farmers Walk

Farmers walks are a staple in my strength routine, and the Kabuki Trap Bar HD stands out as an exceptional tool for this exercise. The open-ended design is paramount for farmers carries with a trap bar.

It's constructed from thick, reinforced square steel tubing with a 1500 lb weight capacity, making it heavy-duty for heavy carries. I also love this trap bar for farmers walks because of the handle diameter option.

It’s a standard 29mm handle like a Powerlifting barbell for heavy carries but also includes a 1.5” thick handle for emphasizing your grip during lighter carries.

Further, you can add 2” “love handles” that can replace one of the handles if you want a true thick handle.

You can also choose between a narrow (23”), standard (25”), and wide (27”) handle width depending on your size.

The standard is best for most people (including myself at 5’8” tall and 185 lbs) while the narrow and wide versions are great for smaller or larger lifters.

As with all Kabuki gear, it comes with a lifetime warranty. However, this bar comes at a premium price of $850, similar to our premium option, the Eleiko Oppen Trap Bar.

• Varying handle diameters to emphasize grip or load when farmers walking.
• Lifetime warranty.
• Grip width options for any body type.
• Square steel tubing removes the ability to squat and bench press.
• Premium price.

Best Trap Bar for Farmers Walk -  Kabuki Trap Bar HD

Best Trap Bar For Deadlifts

The Fringe Sport Heavy Duty Trap Bar stands out for pure deadlifting. Its sturdy construction has a weight capacity of 900 lbs and weighs 45 lbs, so that you can do quick and easy bar math like a regular barbell.

The low and high handles mean you can vary your range of motion, and both handles are well-knurled. The knurling is a little smoother compared to Rogue, REP, Eleiko, and Kabuki, but it gets the job done with chalk.

I love the Fringe Heavy Duty Trap Bar's stability when lifting, so I enjoy this bar for deadlifting.

The sleeves are 16 inches long, similar to the other brands on this list, so you can use thicker bumper plates if that is what's available.

The frame is powder-coated to prevent rust. There's a lifetime warranty for all Fringe Sport equipment, and it is moderately priced at just over $500.

• Solid frame with sturdy handles perfect for deadlifting.
• Closed trap bar, so you don’t have the versatility of an open-ended trap bar.
• You can get cheaper trap bars of similar or better quality.

Best Trap Bar For Deadlifts -  Fringe Sport Heavy-Duty Trap Bar

Benefits Of Using A Trap Bar

Conventional deadlifts can screw with lifters and athletes with bad lower backs. There's a reason very few professional sporting athletes will conventional deadlift and opt for the trap bar instead.

Because the hands are at your side, the load is centered, whereas a barbell increases the sheer force on the lower back by being in front of the body.

We see this in the research comparing the two exercises where trap bar deadlifts place less stress on the lower back and increase the stress on the quads than conventional deadlifts [1] .

You can also reduce the range of motion, bringing me to the next benefit.

One of the key features of a trap bar is the different handle heights. Trap bars typically feature two handle heights, one set in line with the sleeves and another slightly elevated.

It means you can deadlift with the higher handles to reduce the range of motion.

This is especially helpful if you are a taller lifter or suffer from back pain. Regardless, lifting from the high handles always feels better, and it’s worth elevating your feet to get a standard range of motion you’d get from a barbell deadlift.

Handles have changed with open-ended trap bars with more thickness and handle width options.

The trap bar outshines many other pieces of equipment regarding versatility if it is open-ended. It's suited for deadlifts and opens the door to exercises like squats, lunges, and presses.

Traditional closed trap bars don't allow locomotive or traditional strength exercises, limiting their use in your home gym.

A significant concern within strength training is the potential for injury, particularly when executing complex compound lifts.

Reducing the stress on the lower back makes the trap bar deadlift a safer alternative to the conventional barbell deadlift.

Lastly, the trap bar is potent for developing strength and power . Trap bar deadlifts allow greater peak power and velocity when lifting the same load as the conventional deadlift, and you can lift more weight with the trap bar [2] .

Further, you can perform loaded jumps while holding the trap bar, which is more joint-friendly than barbell squat jumps for most people.

Factors to Consider When Buying a Trap Bar

When choosing a trap bar, one of my first decisions is choosing an open or closed design. Open trap bars offer more versatility in terms of exercises, allowing for greater freedom of movement.

They often come with built-in bar jacks , facilitating easy loading and unloading of weight plates. On the other hand, closed trap bars are traditional but limit the range of possible movements.

Rackability is a key feature, especially for open trap bars that double as a cambered bar.

Rackable bars can be placed on a squat rack for hassle-free weight changes and to perform traditional weight training exercises, while non-rackable bars are more space-efficient and often less expensive.

The Weight Capacity of a trap bar determines the maximum load it can handle and must surpass your lifting abilities to offer room for progression.

Look for bars with a substantial weight capacity, ideally above 500 lbs, to ensure longevity and adaptability as my strength improves.

There are more grip options today because of open-ended designs. Some trap bars feature adjustable grips or multiple handle heights , which enhance customization for different exercises and user preferences.

Some even have detachable grips like the REP Fitness Trap Bar, so you can choose which suits your training style.

You also have handle diameter options to challenge your grip with thick handles.

Weight is often synonymous with build quality. Lighter trap bars like the Titan Fitness Olympic Hex Bar are made of cheaper steel and less of it, making it weigh only 44 lbs. Like the others on this list, heavy-duty trap bars weigh 60+ lbs.

A robust and reliable bar requires high-quality steel construction with solid welds or secure bolts and nuts . It's not just about the material—structural integrity and resistance to bending under heavy loads are significant factors.

A trap bar's finish can affect its grip and rust resistance. Most are either powder-coated or chrome-finished. In my experience, there’s no issue with either. What you want to look for is the sleeve coating.

It should be chrome, as powder-coated sleeves scratch off quickly with use when loading and unloading plates.

Most trap bars have moderately aggressive knurling. Small chrome budget trap bars have smooth knurling, which is not conducive for heavy deadlifting.

The dimensions and size of the trap bar are important when considering your body size and space.

Standard handle width fits most body types. Longer sleeves are preferable if you use bumper plates , whereas compact options fit smaller spaces.

Price is a balance between cost and features and typically is a proxy for quality.

I'm willing to invest more for a trap bar with better build quality, features like a deadlift jack, and a higher weight capacity.

However, I'm always looking for value, so I'm not overpaying for brand names without corresponding benefits.

Admittedly, when shelling out for a trap bar, I tend to scrutinize the warranty offered.

A substantial warranty period signals a company's confidence in their product, and it provides peace of mind knowing that your investment is protected against manufacturing defects or premature wear.

Frequently Asked Trap Bar Questions

When purchasing a trap bar, consider the bar's design (open or closed), rackability, weight capacity, grip options, weight, material and durability, finish, knurling, dimensions, size, price, and warranty. These factors will influence the bar's functionality, adaptability, and longevity.

Yes, the design of a trap bar matters. Open trap bars offer more versatility for different exercises, while closed trap bars provide a traditional experience. Your choice depends on your training needs and preferences.

Rackability refers to a trap bar's ability to fit onto standard gym racks, making it easier to load and unload weights and integrate with other exercises. It's important for convenience and expanding exercise options.

Weight capacity determines how much weight the trap bar can safely support. Ensure the trap bar you choose can handle the maximum weight you plan to lift.

REP Fitness wraps the best quality, versatility, and price ratio into one trap bar. You can do traditional trap bar deadlifts, including squats, bench presses, overhead presses, lunges, and farmers walks.

When on the hunt for the best trap bar, open-ended are the better options because of their versatility, easy storage in a garage gym, and ease of loading with built-in deadlift jacks.

Swinton, P. A., Stewart, A., Agouris, I., Keogh, J. W., & Lloyd, R. (2011). A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. The Journal of Strength & Conditioning Research, 25(7), 2000-2009.

Lockie, R. G., Moreno, M. R., Lazar, A., Risso, F. G., Liu, T. M., Stage, A. A., … & Callaghan, S. J. (2018). The 1 repetition maximum mechanics of a high-handle hexagonal bar deadlift compared with a conventional deadlift as measured by a linear position transducer. The Journal of Strength & Conditioning Research, 32(1), 150-161.

About the Author

I am a professional strength & conditioning coach that works with professional and international teams and athletes. I am a published scientific researcher and have completed my Masters in Sport & Exercise Science. I've combined my knowledge of research and experience to bring you the most practical bites to be applied to your training.

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A trap bar, also known as a hex bar because of its shape, is a versatile weight-training tool worth investing in. You can perform a variety of different exercises while using a trap bar , such as shoulder shrugs, deadlifts , upright rows, and squats, to name a few. Using a trap bar is safer for your back, shoulders, and biceps. You can lift heavier with a trap bar, and it will improve your grip strength. If you're new to weight training, a trap bar is a great place to start as it's safer than a straight bar and more versatile. If you're trying to set up a weight training home gym, pair the best trap bar with the best deadlift platform for the ultimate in-home setup.

Whether you're looking for the best trap bar overall or the best budget trap bar, these are the best trap bars available and why you'll love them.

Why Trust Us?

ACTIVE.com's editorial team relies on the knowledge and experience of fitness and wellness experts including competitive athletes, coaches, physical therapists, nutritionists, and certified trainers. This helps us ensure the products we feature are of the highest standard. Collectively, the team has spent countless hours researching equipment, gear, and recovery tools in order to create the most accurate, authentic content for our readers. Customer satisfaction is also a key part of our review process, which is why we only feature products that are highly rated.

The Best Trap Bar - Our Top Picks

By clicking on the product links in this article, we may receive a commission fee at no cost to you, the reader. Sponsorships and affiliate commissions help support our research so we can help you find the best products. Read the full affiliate disclosure here .

• Best Overall Trap Bar: Rogue Fitness TB-1 Trap Bar 2.0
• Best High-End Trap Bar: Force USA Walkthrough Trap Bar
• Best Trap Bar for Home Gym: REP Fitness Trap Bar
• Best Budget Trap Bar: CAP Barbell Olympic Trap Bar
• Best Open Trap Bar: Bells of Steel Open Trap Hex Bar
• Best Hex Trap Bar: Titan Fitness Rackable Hex Trap Bar
• Most Versatile Trap Bar: Rogue TB-2 Trap Bar

Best Overall Trap Bar - Rogue Fitness TB-1 Trap Bar 2.0

• Weight: 60 lbs.
• Handle diameter: 1.34"
• Finish: Signature black powder coat
• Sleeve length: 16"

CHECK PRICE

The Rogue TB-1 Trap Bar 2.0 is our pick for the best overall trap bar. This sturdy, durable trap bar is well balanced, taking the stress off the lumbar spine since the load is centered and not off-axis like a traditional deadlift. This model has the same general design and dimensions as the original, but with an updated, precision sleeve construction that reduces the starting weight of the bar by more than 25 percent.

It has a hexagonal design and knurled, neutral-grip handles for optimized performance. It's a great specialty bar for everyone—beginners and athletes alike, looking for a versatile piece of equipment. Some standard barbell collars  may not work on this specialty bar and there is no handle grip line. However, this is a reputable company and an excellent investment for those looking for the best overall trap bar to add to their home gym.

What We Like

• Well balanced
• Sturdy and durable
• Knurled, neutral-grip handles

What We Don't Like

• No handle grip line
• Some collars might not work

BUY: Rogue Fitness TB-1 Trap Bar 2.0

Best High-End Trap Bar - Force USA Walkthrough Trap Bar

• Weight: 65 lbs.
• Handle diameter: Not provided
• Finish: Textured grip
• Sleeve length: 12.8"

The Force USA Walkthrough Trap Bar features a counterbalanced, open design, enabling the user to walk through and perform a variety of exercises such as lunges and carries, without hindering any lifting. It has a built-in bar jack, so you don't have to struggle with trying to load and unload plates. All you must do is move the trap bar from the lifting position to the standing position, making it very easy to load and unload your equipment.

It's outfitted with low and high rotating lifting handles that are machined with medium knurling and positioned for ease, balance, and stability during all exercises. It's pricey but built to last, as the manufacturer claims it will be the last trap bar you'll ever need.

• Walkthrough design
• Built-in bar jack
• Ergonomic lifting handles
• Handles rotate

BUY: Force USA Walkthrough Trap Bar

Best Trap Bar for Home Gym - REP Fitness Trap Bar

• Weight: 55 lbs.
• Handle diameter: 0.98"
• Finish: Hard chrome

This budget-friendly trap bar by REP is the best trap bar for your home gym . The REP Trap Bar is well balanced for equal distribution of weight around the body. This takes the stress off your lower back, so you can concentrate on lifting heavier and harder. It features 0.98-inch diameter handles with medium knurling for a no-slip grip. Note that these handles are a bit thinner than most traditional bars which will be useful to some and not ideal for others. This bar is designed to be used on the floor, so it's not rackable.

The frame is coated in chrome, the sleeves are not ribbed, and it offers 16 inches of loadable sleeve length, which is more than most trap bars on the market. It has a 500-pound static capacity, which may be disappointing to some users, but if you're on a budget and looking for a great piece of in-home gym equipment, this is it.

• Medium knurling on handles
• Budget-friendly
• Not rackable
• Weight limit

BUY: REP Fitness Trap Bar

Best Budget Trap Bar - CAP Barbell Olympic Trap Bar

• Weight: 28 lbs.
• Finish: Black powder coated
• Sleeve length: 9.5"

The CAP Barbell Olympic Trap Bar is under $100 which is why it earns its title of best budget trap bar on our list. You'll be hard-pressed to find a trap bar of this quality anywhere close to this price point. It features a compact, lightweight design, making it easy to store—perfect for any in-home gym setup.

It's outfitted with scratch-resistant feet to protect your floors and to balance the bar while you're loading and unloading. It doesn't have the longest sleeve capacity at 9.5 inches, and its weight limit is 500 pounds, but overall, this is an excellent bang for your buck. You have four different colors to choose from to further personalize your training experience.

• Multiple colors
• Short sleeve length

BUY: CAP Barbell Olympic Trap Bar

Best Open Trap Bar - Bells of Steel Open Trap Hex Bar

• Weight: 64 lbs.
• Finish: Black oxide
• Sleeve length: 9.7"

The Bells of Steel Open Trap Hex Bar features an ergonomic design, with an open front end for a wider range of motion than a closed-frame design. This open design makes split squats, Romanian deadlifts, weighted carries, and lunges more accessible than ever. It comes with a pair of built-in deadlift jacks to make loading and unloading a breeze.

Like most Olympic barbells, this trap hex bar has rotating sleeves. The sleeve length is on the shorter end to make for easy storage. It has a nice weight capacity of 700 pounds and it's a great value for this extremely versatile piece of hardware.

• Good weight capacity

BUY: Bells of Steel Open Trap Hex Bar

Best Hex Trap Bar - Titan Fitness Rackable Hex Trap Bar

• Handle diameter: 1.25"
• Finish: Black powder coating

The frame on the Titan Fitness Rackable Hex Trap Bar is perfectly sized so you can rack inside standard power racks on the J-Hooks. This enables you to do a variety of exercises like rack pulls, shoulder shrugs, deadlifts, and bent-over rows. Two sets of knurled handles add even more versatility to your workout.

It's pricey, but the versatility of this piece of equipment is well worth the investment. It's got a nice, long, loadable sleeve length, and an easy flip design so you can conveniently switch grips quickly. Some reviewers say the inside grips are a bit too narrow, which may pose an issue for those who love a wider stance, but overall this is the best hex trap bar on the market.

• Dual, knurled handles
• Easy flip design to switch grips
• Long loadable sleeve length
• Narrow inside grips

BUY: Titan Fitness Rackable Hex Trap Bar

Best Versatile Trap Bar - Rogue TB-2 Trap Bar

• Finish: Black powder coat

The Rogue TB-2 Trap Bar is a beast and built to last. This bar will last you a lifetime. It's a big bar and it's bulky, so it's not the easiest trap bar to store and not ideal for small spaces. That being said, it's extra-durable, boasts 16 inches of loadable sleeve, and can handle as much weight as you want to put on it.

It's made in the USA and features a hexagonal frame welded from 1.5-inch steel tubing. Both sets of knurled, parallel handles are spaced 25 inches on the center. This makes it seamless to switch from one set of handles to the other simply by flipping the bar over. This trap bar is perfect for strengthening your lockout, overloading on shrugs, and limiting shoulder stress during bench presses. It's also a great option for beginners or those rehabbing injuries.

• Dual-handle design
• Heavy weight capacity
• Extra durable
• Large and bulky
• Fixed sleeves

BUY: Rogue TB-2 Trap Bar

What to Look for in a Trap Bar

Benefits of a trap bar.

Using a trap bar has many benefits. It's great for beginners and experts alike. It's much healthier for your back because the weight distribution is centered on your body, not forward-focused. It's better for your shoulders and biceps, too, as it allows for a neutral grip rather than the pronated/supinated grip on a traditional barbell. This, again, is due to the weight being centered. This central distribution of weight will enable you to lift heavier, improve your grip, and build power. Plus, it's very versatile—you can do a large array of exercises with a trap bar.

What to Consider Before Buying a Trap Bar

The right trap bar comes down to your needs, budget, and space. There are a couple of things to consider before buying a trap bar. You'll want to note the handlebar diameter, so you have an excellent grip. Check the sleeve length, so you understand how much loadable room you have. Understand the weight capacity—500 pounds is more than enough for some, but not enough for others, so weight limit is important.

Other features come down to personal preference. Do you need a trap bar that's rackable, has open or closed ends, is compact and lightweight, has dual handles and knurling? Understanding your needs, your budget, and your space will help you decide which trap bar is best for you.

FAQs About Trap Bars

Is a trap bar worth it.

Yes, if you're serious about weight training, a trap bar is worth it. The central weight distribution is better for your muscles and will help you lift heavier loads, increase power, and perform a wider array of exercises than a traditional barbell.

When should I use a trap bar?

A trap bar is a great piece of equipment to use when rehabbing an injury as it provides a more even distribution of weight, and is healthier for your spine, shoulders, and biceps. It's a solid investment for anyone looking for a versatile piece of equipment, as it provides more stimulus than a barbell.

Is a trap bar easier than deadlift?

A trap bar deadlift is a little easier than a barbell deadlift. This is because of a more even distribution of weight, less stress on your lumbar spine, a straight bar path, and an easier grip.

How much heavier can you lift with a trap bar?

You can typically lift 5-10 percent heavier with a trap bar than a traditional barbell.

About the Author

Nicolette is a writer, and health and fitness expert. Nicolette is a quadruple-certified master fitness instructor and teaches indoor cycling, barre, yoga, and versa climbing. As a writer, Nicolette specializes in tech pertaining to all things exercise-related.

See More from Nicolette

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• 6 Best Trap Bar Exercises That Aren’t Deadlifts or Shrugs

You can definitely do a lot more than just pulls with this versatile training tool.

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The trap bar was invented by Al Gerard back in the late 1980s as an easier way to do shrugs and that’s how the trap bar got its name. And who doesn’t like training the traps , the biceps of the upper back? A big pair of traps a like a cherry on top of a great build but adding trap bar training to your routine can open a new pathway to so much more.

Here this article will explain trap bar design, benefits, and six great trap bar exercises that aren’t deadlifts or shrugs.

TRAP BAR DESIGN

Trap bars usually have two pairs of handles: One pair projects upward in a squared D shape from the bar called D handles and one pair that’s level with the bar. And the bar can be flipped over to make either pair available. The D handles shorten the range of motion needed to pick it up from the floor while the level ones lengthen it. The stubs (where the weight goes) on either side are at right angles to the handles.

The hex design of the trap bar combined with the stubs allows you to step inside the bar which aligns the weight more with your center of gravity. This is a godsend for lifters who have a history of low-back pain or those lifters looking to minimize their injury risk while still lifting heavy.

TRAP BAR TRAINING BENEFITS

Besides making it easier to train your traps hard and heavy, there are a few important benefits of training with the trap bar over the barbell.

The neutral grip of the trap bar reduces the risk of biceps tears versus a mixed grip on a barbell. This allows you to go heavy without the risk of injury. Plus, the neutral grip is easier on the forearms and elbows versus a pronated or supinated grip, helping you build awesome grip strength too. The neutral grip is our strongest grip.

There is less shearing force on the spine because the axis of rotation is almost in-line with the weight on either side. This reduces the amount of shearing force on the spine which is great if your lower back is an issue.

The trap bar makes it easier to learn complex movements such as the deadlift and squat, over the barbell. As long as you keep a neutral spine doing trap bar squats and deadlifts, it’s very forgiving.

Become a Trap Bar Extraordinaire

Master these trap bar (aka hex bar) moves for a full-body power workout.

6 GREAT TRAP BAR TRAINING EXERCISES

Trap bar deadlift and shrug variations are great but that’s not the only exercises you should be performing with a trap bar. Here are six trap bar exercises that deserve a spot in your routine for variety and gains.

Trap Bar Floor Press

Most floor press exercise variations stop the shoulder joint from too much excessive external rotation, and this is great if you have any shoulder issues. The trap bar floor press with the neutral grip is easier on your upper body joints if the wrists, elbows, and shoulders if any of these are an issue. Another advantage of the trap bar floor press is the loading potential over dumbbells for added strength and muscle.

Muscles Trained: Anterior Shoulder, Chest, and Triceps

Benefits: If bench press shoulder pain is an issue for you, the trap bar floor press variation allows you to still train the pressing movement in a pain-free range of motion hard and heavy.

How to do it: Set up the trap bar on the squat rack with the D handles down and with space for you to get underneath the trap bar. Grip it and unrack with your wrists in neutral and feet and back flat on the floor. Slowly lower until triceps touch the floor and then press back up until lockout. Reset and repeat.

Programming Suggestion: This exercise is best used to increase lockout strength and to build muscle. Three to five sets of six to 12 reps works well here.

Trap Bar Bentover Row

The trap bar bentover row with its neutral grip and your center of gravity more in line with the weight makes it easier on your joints in comparison to the barbell version. Plus, the setup is a little easier too. The wider neutral grip will challenge the muscles of your upper back to keep a neutral spine with less stress on the lower back. This is a win-win for your posterior gains.

Muscles Trained: Forearms, biceps, posterior shoulder, upper/lower back, and lats

Benefits:   A great accessory exercise for deadlifts and chin-ups, due to the grip strength demands and being in the hinge position for time.

How to do it: Step inside the trap bar and hinge down and grab the D handles. Get your chest up, squeeze your shoulder blades together, and row until the back of the bar touches your glutes. Make sure your elbows are angled at about 45 degrees throughout the exercise. Lower down slowly until your elbows are extended and reset and repeat.

Programming Suggestion: A great exercise to increase strength and build posterior muscle. For strength, three to five sets of 6 reps, and for muscle two to four sets of 12-15 reps is a good starting point.

Trap Bar Elevated Split Squat

You all know splits squats are great for you even though they’re difficult. If you’re looking for your split squats to suck even more then trap bar splits squats are for you. The trap bar version forces you to keep constant tension on your legs as you can’t lock your knees out because the back of the trap bar will bang against the thigh. This creates constant muscular tension for more gains and to make you love splits squat even more.

Muscles Trained: Forearms, quads, glutes, and upper back

Benefits: This variation helps to reinforce better form. Too many lifters keep an upright torso which makes the elevated split squat more difficult than it needs to be. But when you don’t lean forward with this variation your back thigh will butt into the trap bar way too early.

How to do it: Set your back foot flat on a bench and the other foot inside the trap bar with D handles up. Squat down with a forward lean and grip the D handles and squat up until the back bar runs into your thigh. Then slowly lower down and stop before the weight plates touch the floor and squat up. Repeat for reps.

Programming Suggestion: Use as an accessory exercise after squats or deadlifts to improve strength imbalances and leg drive. Three to four sets of six to 12 reps will give you all you can handle.

Trap Bar Elevated Squats

The biggest disadvantage of trap bar squats is the limited range of motion, although a limited ROM allows you to lift more weight. But standing on a small, elevated surface and using the low bar handles this disadvantage is overcome. This allows more knee flexion, putting more emphasis on your quads as a squat should. Although grip strength is an issue here, this is a solid variation if you cannot do belt or hack squats.

Muscles Trained: Quads, glutes, forearms, and upper back

Benefits: Builds leg and grip strength at the same time and the narrower stance of this variation hammers the quads.

How to do it: Place the small, elevated surface inside the trap bar and step inside the trap bar. Keep your shoulders down and chest up, squat down and grip the low handles. Keeping a neutral spine, squat up by pushing your feet through the floor, and finish with your glutes. Lower down to the floor and reset and repeat.

Programming Suggestion: Best used as an accessory exercise to build quad and grip strength. Three to four sets of 6 to fifteen reps will have other lifters looking at your quads with envy.

Trap Bar Tall-Kneeling Shoulder Press 

Barbell overhead presses are great but not every lifter has the mobility and stability needed to do them.  This is where the tall-kneeling shoulder press comes in. The neutral grip is easier on your wrist and elbows because heavy overhead presses can cause wrist hyperextension. The tall-kneeling position engages the core and hips and gives you instant feedback on your pressing mechanics.

Muscles Trained: Hips, hamstrings, lower back, deltoids, and triceps

Benefits:  If there is anything off about your overhead pressing form you will receive instant feedback because the tall-kneeling position will force you out of position.

How to do it:  Set up the trap bar in the squat rack with enough space to get under it. This should be just above shoulder height.  Get into a strong tall-kneeling position and grip the high or low bar handles with your wrists in neutral and grip tight.  Press up until your elbows are locked out and slowly lower back down to the pins. Reset and repeat.

Programming Suggestion: You can train this for strength, but it is best for building muscle and improving overhead pressing form. Three to four sets of six to 12 reps works well.

Trap Bar Suitcase Carry 

All suitcase carries are great grip and core strengtheners because you walk with a load in one hand. The trap bar suitcase carry takes this to another level as the weight is more off-center forcing your obliques to work harder. Plus,  you can load a lot more weight onto a trap bar than any dumbbell variation to further your strength gains.

Muscles Trained: Forearms, deltoids, obliques, and glutes

Benefits:  This variation allows you to load this heavier than any dumbbell variation for improved grip strength.  

How to do it:  Stand the trap bar up on its side as this makes for an easier and then load the plates on both ends. Grab the center of the bar and lift the trap bar off the ground. With your shoulder down, chest up, and shoulders level,  walk slowly while keeping an upright posture. Once you have gone your programmed distance put the trap bar down and rest it on the side of your leg. Then hold with one hand as you turn around. Swap sides and repeat.  

Programming Suggestion: Train near the start of your training when you are fresh. One to two sets of 40 yards on each side will do the trick.

• Arm Exercises
• Back Exercises
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• Build Power
• Build Strength
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• Exercise Technique
• Exercise Tips
• Expert Tips
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• Intermediate Exercises
• Legs Exercises
• Lower Back Exercises
• Lower-Body Exercises
• Mobility Exercises
• Muscle Building Exercises
• Muscle Building Tips
• Shoulder Exercises
• Strength Building Exercises
• Training tips
• Traps Exercises
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13 Benefits of the Trap Bar Deadlift vs. Barbell Deadlift

Which is better for building muscle and strength: the trap bar deadlift or the traditional barbell deadlift?

And if you only train trap bar deadlifts – are you missing out?

While the two exercises and the muscles they work are similar, there are still some differences. In this post, I’ll go over thirteen benefits of trap bar deadlifts compared to conventional deadlifts .

1. You Can Lift Heavier Weights

Most people find that they can deadlift heavier loads with a trap bar – also known as hex bar – compared to a straight barbell. After getting used to it, the difference usually amounts to something like 5–10% heavier weight with the trap bar.

This is when using the low handles , which are at the same height as a normal barbell. You can lift even more when using the high handles .

Being able to lift heavier weight doesn’t always mean that an exercise is superior to another. But when it happens because of a more advantageous center of gravity and better muscle work distribution between joints, it probably is. Both of these are the case in the trap bar deadlift compared to the traditional deadlift.

2. Less Stress on Your Lumbar Spine

The trap bar also allows for a more upright torso position when lifting, leading to even less strain on your lumbar spine. This can make the trap bar deadlift a safer alternative if you have issues with low back pain.

3. Easy To Lift With Good Form

For some people, learning the conventional straight bar deadlift is a breeze. For others, their body proportions make it way more difficult. In this situation, the trap bar deadlift is a great alternative. The neutral grip and the design that places the center of gravity in line with your feet instead of in front of your body puts you in a better position to lift with proper form and makes it easier for you to keep a neutral spine.

For beginners, the trap bar deadlift is often easier to learn than the straight bar deadlift. Most beginners can actually start training in their first session instead of practicing the technique for weeks.

4. Your Quad Muscles Are Worked More

Compared to the conventional deadlift, the trap bar deadlift work your leg muscles more. And especially your quadriceps . 2 This makes the trap bar deadlift a good option for general leg development if you can’t or don’t want to train barbell squats , for instance.

5. One Lower Body Exercise To Rule Them All

If you could only train one single lower body exercise, the trap bar deadlift wouldn’t be a bad choice. This is because it works most of the large muscle groups of your lower body while still training your lower back.

Sure – you probably won’t maximize your muscle growth in either your legs , glutes , or back by only using a single exercise, but you would get a lot of bang for your buck. If your goal isn’t to maximize your lower body strength or muscle but rather to get as good a return on your training investment as possible, trap bar deadlifts remain an excellent option for training a lot of muscle with only one exercise.

6. Adjustable Between High and Low Handles

Perhaps one of the greatest benefits of the trap bar is that you can choose between using the high or low handles.

• The high handles makes it easier for a beginner or a tall person to get into a good starting position. Some people might begin their deadlift training using the high handles and later progress to the low handles, while others might train with the high handles their whole training career.
• The low handles are placed at the same height as the center of the weight plates, just like on a traditional straight barbell. This forces you to get into a lower starting position and thus leads to a greater range of motion . The low handles are a great alternative for shorter people, or people flexible enough to still maintain a good starting position.

7. Greater Power Output

If power development is your training goal, the trap bar deadlift might be a better choice than the conventional deadlift.

8. Good For Higher Vertical Jump

Weightlifting exercises such as the high pull have been used for decades to increase vertical jumping ability. One drawback of these exercises is that they can require much technical practice to learn. In comparison, simply doing vertical jumps while holding a weight in your hands is technically simple and easy to learn.

One research study had participants train either:

• Hang high pull with a straight bar
• Loaded jump squats with a trap bar

Both groups used loads optimized for power output.

9. No Hyperextending Your Lumbar Spine at The Top

A common mistake in the traditional deadlift is to hyperextend the spine at the top. This means that you lean backward in an attempt to inch the barbell a little higher in the top. This is especially common in powerlifting competitions where you need to fully lock out a weight to get it approved.

Hyperextension in the top of a deadlift, however, might increase your risk of injury to your back and should probably be avoided for the most part. With a hexagonal bar (a trap bar), hyperextension in the top is less likely as you don’t need to pull the bar up against your thighs, and this risk is thus avoided.

Read More: Top 10 Deadlift Mistakes You Should Avoid

10. Your Grip Strength Won’t Be As Limiting

Grip strength can be an issue in the regular deadlift. Most people have to use either a mixed grip, hook grip, or lifting straps to hold on to the bar. The neutral grip handles of the trap bar mean that the bar is no longer trying to roll out of your hands, and as a result, your grip strength will no longer be as much of a limiting factor. This means that you can train your back and leg muscles harder before your grip gives out.

Read more: How to Grip the Bar When You’re Deadlifting

11. No More Scraped Shins

Some people wear their barbell-scraped shins as a badge of honor. Others would rather keep their shins (and leggings) intact, and therefore want to avoid repeatedly pulling a knurled barbell against them every deadlift workout.

If your shins are in the way in the straight bar deadlift and you want to save them from the scraping, the trap bar is a great alternative.

12. No Mixed Grip Imbalances

Because of the neutral position of the handles, any risk of mixed grip imbalances from the traditional straight bar deadlift is eliminated. Of course, you could work around this by using lifting straps for your conventional barbell deadlifts, but then you would miss out on all your grip training .

13. Less Risk of a Bicep Tear

Bicep tears during deadlifts are uncommon, but when it happens, it is usually the result of lifting heavy weight with a mixed grip. Since trap bar deadlifts are done with a neutral grip, the risk of a bicep tear is probably greatly reduced.

To reduce the risk of bicep tears even further, make sure to hold onto the bar with straight arms. No bent elbows!

Are Trap Bar Deadlifts Better Than Straight Bar Deadlifts?

It depends on your goal. Trap bar deadlifts work your leg muscles more than conventional deadlifts, but the latter work your lower back more. If you’re only going to do one lower body exercise, the trap bar deadlift offers slightly more complete lower body training than the conventional deadlift.

However, if you also train the squat , you are already getting plenty of training for your quad muscles , and the extra posterior focus of the conventional deadlift might be advantageous.

If you compete in powerlifting , you probably want to do at least some conventional straight bar deadlift training leading up to a competition. But if you much prefer the trap bar deadlift, you can probably use it for much of your deadlift training in your off-season.

The trap bar has many benefits and is a wonderful training tool to have at your disposal. Ultimately, which deadlift variant you should train comes down to your personal goals and preferences. Hopefully, this article gave you food for thought in determining which variant is better for you.

And remember: things don’t have to be black and white – you can switch between the two every training cycle if you wish.

• How to Deadlift: Technique, Training, and Gaining
• Trap Bar Deadlift With Low Handles: Muscles Worked & Technique
• How to Get Stronger, Part 1: The Beginner
• J Strength Cond Res. 2011 Jul;25(7):2000-9. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads.
• J Strength Cond Res. 2016 May;30(5):1183-8. An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise With Straight and Hexagonal Barbells.
• Sports (Basel). 2017 Dec; 5(4): 82. Effect of a Hexagonal Barbell on the Mechanical Demand of Deadlift Performance.
• J Strength Cond Res. 2019 Jan;33(1):17-24. Comparison of the Hang High Pull and Loaded Jump Squat for the Development of Vertical Jump and Isometric Force-Time Characteristics.

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