The Open Trap Bar is an innovative addition to any strength training setup. This hex bar, sometimes known as a shrug bar, offers a fresh approach to standard exercises and opens up new possibilities for your workouts. 

What is An Open Trap Bar?

An open trap bar is just like a regular trap bar apart from one key feature: it’s designed with one side left open, and there are many similarities between the two -

• The handles provide a neutral grip.

• The load on the bar is centered in line with your body.

• Added safety benefits during exercises, including reduced stress on your lower back and a more natural external rotate of your shoulders.

• The Trap Bar Weight is typically heavier than a regular straight barbell - weighing 25kg.

The open trap bar has these benefits, but also increases the range of possible exercises. Lifts are easier to perform, there are added safety features, and you get a built-in jack for easy plate loading.

Five Exercises with an Open Trap Bar

1 - Split Squats

By using this bar, you can perform split squats without worrying about your leg position in relation to the bar. Rather than wondering if your shin is going to scrape the front, you can focus on your technique. Split squats are a great way to increase the load on your working quads.

2 - Lunges

Like split squats, you have much more room for your legs to move forward when lunging with the open trap bar. The design allows for a natural stride whilst you carry the load with a neutral grip and a centered mass.

3 - Farmer's Walks

The open front makes it simple to pick up and put down the bar without the risk of clattering your legs when fully loaded. We recommend performing the hex bar farmer’s walk with the open side facing forward to give you more room to stride. 

4 - Bent Over Rows

The open hex bar allows for a more natural pulling position with a neutral grip and a good hip hinge to get your lats fully activated. You can perform the bent over row with a closed hex bar, however you must limit your hinge, so you don’t hit your glutes as you perform the row. By facing the open side towards the back, you can eliminate this issue.

5 - Step Ups

It’s much easier to perform step-ups safely with a shrug bar. You can focus on power and leg movement without the risk of hitting your knee. Great paired with an exercise stepper or a Gym Jumping Box.

The open trap bar is an adaptable piece of kit and a must for any gym. It combines the advantages of a traditional hex bar with the freedom of movement that you get with dumbbells. The flexibility opens your exercise selection, giving you plenty of new ways to challenge yourself. 

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength