Trap (hex) bar
Specialty bars
A shaped bar changes grip and load position. Find its own weight and add it to the plates. With a hex bar stand inside the frame.
Exercises with this equipment
- Trap-bar deadlift
Quadriceps, Glutes, Hamstrings
How to do this exercise: Trap-bar deadliftSetup · movement · load
QuadricepsGlutesHamstrings- Set your position
For a straight bar stand with it over midfoot; for a trap bar stand inside the frame. Bend hips and knees and grip securely.
- Make the movement
Brace your torso, push through your feet and straighten hips and knees. Return the load to the floor under control.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out forDo not jerk the weight or lean back at the top. Learn the technique with a light load first.
Understanding the loadLog the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.