Trap Bars
Also known as a hex bar, this is a specialty bar where the handles run parallel to the weight bar and are gripped from above. Once lifted off the ground from your starting position, then you can raise your shoulders. These barbell shrugs work the muscles of the shoulders.
Shrug Barbells and Trap Bars
Isolate your shoulder muscles and target those more difficult to reach areas using our specially designed Shrug Barbells. They keep the weight load away from your body for maximum intensity, while helping you to focus the key muscles. Use these exercises to strengthen your levator scapulae, rhomboids, supraspinatus and the all-important trapezius.
Choose the classic 2" Olympic Shrug Barbell in either black or silver. Or complete the set with one of our trap bars with accompanying stand. For those lifting lighter loads, we have 1" shrug bars too. Perfect if you’re starting out.
Adding a trap bar to your garage gym equipment also allows you to vary the type of deadlifts you are able to perform. The sets of handles on the bar mean there is less need to lean forward to start the lift.
How much does a Trap Bar weigh?
Our Olympic trap bar weighs 25kg, and the standard one inch bar weighs 16kg
If you need the weights to go with them, head over to our weight plates section for everything you need to get started.
A trap bar, also known as a hex bar or shrug bar, is a hexagon-shaped weightlifting bar that allows you to stand inside the frame while lifting. It’s commonly used for deadlifts, shrugs and farmer’s carries.
Trap bars place the weight around your body instead of in front of it, helping many lifters maintain a more upright torso and reduce lower back stress during deadlifts.
Yes, many beginners find trap bar deadlifts easier to learn because the neutral grip and centred load can feel more natural than conventional barbell deadlifts.
Trap bar deadlifts primarily target the glutes, hamstrings, quads, traps and back while also engaging the core and grip muscles.
Many lifters prefer trap bars because they encourage a more upright lifting position, which may reduce strain on the lower back compared to conventional deadlifts. However, proper form is still important.
Trap bars can be used for deadlifts, shrugs, farmer’s carries, rack pulls, lunges and loaded carries, making them a versatile home gym barbell option.
Most Olympic trap bars weigh between 20kg and 30kg. Mirafit Olympic trap bars weigh 25kg, while standard 1-inch versions weigh around 16kg.
Olympic trap bars use 2-inch sleeves designed for Olympic weight plates, while standard trap bars use 1-inch sleeves for standard plates. Olympic bars are generally more durable and support heavier loads.
Open trap bars provide more movement freedom and exercise variety, while traditional closed trap bars are often more compact and affordable.
Yes, trap bars can be used for squats and squat variations, especially for lifters who prefer a more neutral grip position.
Yes, trap bars are popular for home gyms because they allow safer-feeling deadlifts, versatile strength training and reduced technical complexity compared to straight barbells.
Olympic trap bars require 2-inch Olympic weight plates, while standard trap bars use 1-inch standard plates. Always check sleeve size before buying.
The best trap bar depends on your goals, available space and budget. Olympic trap bars are ideal for heavier lifting, while open trap bars offer more exercise versatility.
Yes, trap bars are excellent for farmer’s carries and loaded carries because the neutral grip and balanced weight distribution improve comfort and stability.
Athletes often use trap bars for strength and power training because they allow explosive lifts with reduced stress on the lower back and easier learning curves compared to conventional deadlifts.