If you’ve been lifting for a while, you’ve probably stepped into a trap bar, also known as a hex bar. It’s the hexagonal-shaped barbell designed for deadlifts, carries, and more. But here's a question that often goes overlooked: how much does a trap bar weigh?
Determining the exact weight of your trap bar is essential for your programming. If you're tracking progress, adjusting for heavy weights, or balancing between trap bar deadlift and straight bar deadlift work, that base number matters more than you might think.
In this article, we’ll break down the average weight of a hex bar, compare different types (including open trap bars), and help you choose the right trap bar weight for your fitness goals.
A trap bar is a specialized weightlifting bar shaped like a hexagon (or "trap") that allows you to stand inside it when performing lifts. This unique design shifts the weight closer to your body, reducing strain on the lumbar spine and promoting proper form, especially during the hex bar deadlift.
Trap bars typically feature:
Neutral grip handles, which place less stress on the shoulders and wrists
A centered load path, reducing forward lean
Two handle heights (low and high handles) for a varied range of motion
Sleeves for weight plates, similar to Olympic barbells
Compared to a standard Olympic barbell (45 lbs), trap bars come in a wide weight range, depending on their construction and features.
Before diving into numbers, let’s talk about why this question matters:
Programming Accuracy: If you're tracking total weight lifted, not accounting for the weight of your trap bar can throw off your numbers.
Progressive Overload: Knowing the standard weight of your bar helps you add additional weight in proper increments.
Comparisons to Other Lifts: Comparing a trap bar deadlift to a barbell deadlift or squat bar requires accounting for differences in bar weight.
Technique and Safety: Different types of hex bars (especially open designs or bars with high handles) shift the center of gravity and affect your form and muscle recruitment.
Let’s clarify some common terms to help us understand their differences and similarities.
These terms are used interchangeably. Both refer to the same hexagonal-shaped bar designed to reduce lower back strain during deadlifts.
This newer style removes one side of the hexagon, making it easier to perform exercises like farmer's walks and lunges without stepping over the bar. It’s a more versatile type of bar that accommodates heavier loads and dynamic lifts. One example of this style is the Body-Solid OTB100 Open Trap Bar: a solid option with rotating sleeves and ergonomic grip height.
The average hex bar weight falls between 40 and 70 lbs (18–32 kg). However, many factors can change this figure.
Here's a breakdown of the most common ranges:
Lightweight hex bars typically weigh between 25 and 35 lbs (11–16 kg). These are often made from aluminum or thinner steel and are ideal for beginners, warm-ups, or dynamic movements like hex bar jumps.
Standard trap bars usually fall between 45–55 lbs (20–25 kg). This range is the most commonly seen in commercial gyms and home setups and closely matches the weight of a standard Olympic barbell.
Heavy-duty trap bars can weigh anywhere from 60–90 lbs (27–40 kg). These bars often include thicker steel, rotating sleeves, or open designs for advanced lifts and heavier loads.
This means that most commonly used hex bars are heavier than standard barbells, which is a critical detail if you're logging total loads.
A variety of build-related factors influence the overall weight of the bar:
Solid steel and stainless steel bars are heavier and more durable.
Aluminum bars are lighter, more portable, and better for rehab or youth training.
Longer or thicker loadable sleeve lengths mean more metal, resulting in a heavier trap bar.
Some bars use rotating sleeves (like Olympic bars), which adds weight and smoothness.
Dual sets of handles or bolted-on grips can add to the total weight.
High-handle options may also increase the weight of the hex bar.
A closed hex bar is often more compact.
An open design adds length and complexity, which can make it heavier in many cases.
Choosing the right hex bar weight isn’t just about comfort. Your bar needs to align with your strength level, training goals, and overall plan. Since hex bars vary widely, it’s worth understanding which one suits your needs best.
If you're a beginner or focusing on mobility work, go with a lighter hex bar. Bars in the 25–35 lb range, often made from aluminum, are easier to control and ideal for hex bar jumps, high-rep sets, or rehab training. If you’re an experienced lifter handling heavier weights, look for a specialized weightlifting bar made of solid steel. These heavier trap bars provide stability and can support heavier loads without flexing.
Ultimately, the type of bar you choose should reflect your current strength level, lifting goals, and how you plan to utilize it in your strength training routine.
Your ideal hex bar weight, which can be affected by design and materials, should also depend on how you plan to train:
For deadlifts, go for a steel standard hex bar with solid construction
For carries and lunges, use a bar with longer sleeves and heavier construction
For dynamic lifts or rehab, choose a lightweight, streamlined design
In the end, the right bar should align with your broader fitness goals. If you're building foundational strength or programming for power, make sure the weight, grip style, and construction material of your bar support your routine, not hinder it. Choosing the right hex bar weight helps you lift smarter, progress faster, and reduce risk along the way.
When choosing the right trap bar or hex bar, your training environment matters just as much as your strength level. Whether you’re outfitting a compact garage gym or equipping a high-traffic commercial facility, the type of bar you choose should align with your space, usage demands, and durability needs.
For home gyms, lifters often choose compact bars that are easier to manage, especially in tight training spaces. These bars tend to fall on the lighter end of the hex bar weight spectrum, typically ranging from 45 to 55 lbs, and are often designed with shorter sleeves and slimmer frames to fit inside standard squat racks. Some models are also rackable, allowing for safer setup and easier loading in a limited space.
In contrast, commercial use trap bars are built to handle heavier loads, frequent use, and a wider range of lifters. These bars often feature reinforced welds, solid steel frames, and extended loadable sleeve lengths to accommodate more bumper plates or Olympic weight plates.
You’ll also find that commercial-grade bars are typically heavier (sometimes 65–90 lbs or more) and may include additional features like rotating sleeves or multi-grip handles. Choosing a trap bar that suits your space, strength needs, and usage demands ensures you get the most out of your strength training routine, be it in a home gym or a commercial facility.
Understanding how much your trap bar weighs is a crucial aspect of lifting with purpose. From tracking your total load to programming smarter progressions, understanding how much your hex bar weighs can influence everything from form to recovery. While standard trap bars typically fall between 45 and 65 pounds, lighter options exist for mobility training, and heavy-duty trap bars, especially those with open designs or extended sleeves, can weigh significantly more.
There is no single standard across brands or models, which is why checking your bar’s specifications is an essential factor in protecting your joints, maintaining consistency, and achieving your strength goals. Whether you’re lifting for longevity, power, or performance, the weight of your trap bar plays a direct role in every set you complete.
If you're looking to upgrade your setup or find a model that better suits your training environment, explore Strength Warehouse USA’s collection of trap and hex bars. With options built for everything from home workouts to commercial use, you're bound to find a bar that fits your space, supports your goals, and enhances your entire strength training routine.
Joe leverages over 20 years of intense workout experience and six years in the fitness industry. As a former collegiate football player, Joe knows what it takes to stay in peak physical condition. He's dedicated to providing straightforward, expert advice on setting up home gyms, personal training spaces, and commercial facilities. Balancing his passion for fitness with being a devoted family man, Joe’s rigorous full-body and metcon workouts exemplify his commitment to staying strong and being a role model for his kids and customers alike.
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