A trap bar, also called a hex bar, usually weighs 45–65 lb (20–30 kg). Heavy-duty models with long sleeves, raised handles or extra-thick frames can weigh 75 lb (34 kg) or more, and a few lightweight home-gym versions come in under 45 lb. Unlike the Olympic barbell, there's no official standard, so the brand and model decide the number.
That matters more than it sounds. If you assume your trap bar is "a normal 45" and it's really 65, every trap bar deadlift you've logged is 20 lb lighter than reality. Congratulations, you're stronger than you thought.
Trap bar weights at a glance
| Type of trap bar | Typical weight | Notes |
|---|---|---|
| Standard hexagonal bar | 45–55 lb / 20–25 kg | The classic six-sided frame found in most commercial gyms |
| Open-back trap bar | 55–65 lb / 25–30 kg | Open at one end so you can walk in; often longer and heavier |
| Heavy-duty or competition-style | 65–85 lb / 30–39 kg | Thicker steel, long sleeves for lots of plates |
| Lightweight home-gym bar | 30–45 lb / 14–20 kg | Shorter sleeves, lower maximum load |
Most trap bars have two sets of handles: low handles at about the height of a normal barbell grip, and high handles that sit a few inches higher. The handle you use doesn't change the bar's weight, but it does change how far you have to lift it.
How to find out what your trap bar weighs
- Look for a stamp or sticker on the frame or the end of the sleeves. Many manufacturers print the weight there.
- Search the brand and model. The brand name is usually on the frame, and the spec sheet will list the weight.
- Weigh it. Stand on a bathroom scale and note your weight. Then step inside the empty bar, deadlift it by the handles while standing on the scale, and subtract. It's not lab-precise, but it'll get you within a few pounds.
- Ask the staff, who will probably say "45". Thank them, then do step 3.
Trap bar deadlift vs barbell deadlift
The trap bar puts you inside the frame, so the weight sits in line with your body instead of in front of your shins. That changes the lift in a few useful ways:
- More knee bend, more quads. The trap bar deadlift looks a bit more like a squat, so your quads do more of the work.
- Less stress on the lower back for many lifters, because the load is closer to your center of mass.
- Usually heavier. Most lifters can lift a little more with a trap bar than with a straight bar, especially with the high handles, which shorten the range of motion.
- Easier to learn. Beginners often find it more natural, which makes it a great first deadlift variation.
Because the two lifts are different, keep them as separate exercises in your log. A 405 lb trap bar deadlift and a 405 lb conventional deadlift are not the same achievement, and you deserve credit for the right one.
Should you count the trap bar in your total?
Yes. The bar is part of the load you're lifting, exactly like an Olympic barbell. A 55 lb trap bar with two 45 lb plates on each side is 235 lb, not 180. If you don't know the exact bar weight, pick your best estimate and use the same number every session so your progress stays comparable.
Trap bar loading examples
With a 55 lb trap bar:
| Plates per side | Total weight |
|---|---|
| 25 lb | 105 lb |
| 45 lb | 145 lb |
| 45 + 25 lb | 195 lb |
| 2 × 45 lb | 235 lb |
| 3 × 45 lb | 325 lb |
| 4 × 45 lb | 415 lb |
Our plate calculator lists 45, 35 and 15 lb bars. For a trap bar of a different weight, subtract the bar from your target yourself and divide by two to get the weight for each side.
Is the trap bar worth using?
For most people who aren't competing in powerlifting, absolutely. It's one of the best tools for building leg and back strength with a lower learning curve, and it's handy for farmer's carries and jumps too. If you do compete, you'll still want to practise the straight-bar deadlift, since that's what you'll lift on the platform.
Frequently asked questions
Is a trap bar 45 lb?
Some are, but many weigh 55–65 lb or more. Check the stamp or spec sheet for your gym's bar.
How much does a hex bar weigh in kg?
Most hex bars weigh about 20–30 kg. Heavy-duty models can be 35 kg or more.
Is a trap bar deadlift easier?
For most people it feels easier on the lower back and lets them lift a bit more, especially with the high handles. It's a different lift, not a cheat.
Can I use a trap bar for strength standards?
Strength standards for the deadlift assume a straight barbell. Trap bar numbers will usually overstate your level, so use them for tracking your own progress instead.
Sources
- Swinton, P. A., et al. (2011). A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. Journal of Strength and Conditioning Research, 25(7), 2000–2009.
- International Powerlifting Federation. Technical Rules Book (deadlift performed with a straight bar).
