Content of the material
- 1) Standard Bar
- How To Measure Smith Machine Bar Weight
- Option 1: Scale
- How To Properly Use A Trap Bar
- Which Trap Bar Should I Buy? – My Favorite Trap Bar
- Different Parts of The Trap bar:
- What are the benefits of using a Trap (Hex) Bar over A Normal Straight Bar?
- How Much Do Smaller Barbells Weigh?
- The Don’ts of Trap Bar Deadlifts
- Rack Pull vs Deadlift: Difference, Benefits, And When To Use Each
- Some Final Thoughts
1) Standard Bar
If you’ve ever performed a barbell exercise in a commercial gym, this is probably the bar you are accustomed to. Power bars are the most common type of barbell. They’re typically 7 feet long and fairly rigid, though they do bend a bit when heavily loaded. They vary greatly in quality as well as the amount of weight they are able to support.
Most bars are made from American steel and its quality can be the difference between a good bar and a bad one. Some steel has the ability to bend a bit and rebound, which is known as the bar’s “whip.”
Bars also have a grooved or “knurled” part that allows you to get a better grip on the bar. The knurling on cheaper bars tends to be smoother, which doesn’t allow for optimal grip.
These bars are best for traditional strength and power exercises such as the bench press, squat, deadlift, overhead press, Romanian deadlift or bent-over row. Most power bars can handle anywhere from 600lbs with a standard bar to 1,200lbs with a competition bar. They range in price between $50-$1,000.
Although you can use these bars for a wide variety of exercises, there are some minor nuances that make some power bars better for some exercises than others – such as the thickness, knurling, and whip. As you get stronger, this becomes increasingly important for the heavier lifts such as squats, deadlifts, and bench press.
Squat Bar – This bar will always have knurling in its center to help grip the back of your shirt to ensure it doesn’t slide on you. Bars without the center knurling aren’t the best for squatting. Squat bars tend to have a thicker diameter and have very little whip to them.
Deadlift Bar – This bar will have a little more whip to allow it to bend so you can ‘take the slack out’ of the bar before you pull, which gives better bar speed off the floor. The bar itself tends to be slightly narrower in diameter with sharper knurling to give you a monster grip.
Bench Press Bar – This bar has almost zero whip to prevent the bar from bending at all, allowing for a more stable press. It also has a slightly thicker diameter to help it sit better in your hands.
Bar Weight: 45lb (but some with thicker grips can be 55lb).
How To Measure Smith Machine Bar Weight
There are a couple of different ways to measure the weight of a Smith machine bar using a scale or a rope and weight. I’ll start with the scale method since it’s easier and that’s how I did it.
Also, before you begin, it’s a good idea to talk to an employee at the gym so they know what you’re up to. Don’t be a weirdo tying ropes to machines or stealing bathroom scales without asking… be a weirdo with permission. 😂
Option 1: Scale
First, find a box or sturdy object you can use to hold the bar up off the safety stops at the bottom of the machine. Then put a scale on top of the box and let the bar rest on top of it. The readout on the scale will indicate the weight of the bar.
If you don’t have a box, you could put the scale on the floor, step on the scale while holding the bar, and record the weight. Then weigh yourself without the bar and subtract that from the first measurement.
How To Properly Use A Trap Bar
700-pound Hex bar deadlift with a XL trap bar (click the picture to see the video)
You have understood how much the trap bar weighs, and what it’s all about, and you need to have a spin on this apparently amazing exercise tool. You’re now thinking about how to use it without breaking a bone. Here is how:
- Load the trap bar with weights that are manageable (if you are a beginner)
- Step in the bar with shoulder and feet slightly apart
- Grip on the trap bars handles firmly with both hands
- Keep a straight back, slightly bend your knees, hips lowered, look straight ahead and keep up the torso
- Lift up the trap bar off the floor up to your hips
- When the bar reaches your hips, you can then lower the bar back to the floor
- You can repeat this sequence, and after you get comfortable can add more weights
Which Trap Bar Should I Buy? – My Favorite Trap Bar
After reading this article you will find out that there are a ton of benefits of using a trap bar over a normal barbell for a bunch of exercises like squats, deadlifts, shoulders shrugs, good-morning and much more. Now you are probably wondering which trap bar to buy and where to buy it.
If you are a beginner or just someone who hits the gym a few times a week then I suggest buying the Cap Hex Bar. It’s cheap, reliable and will get the job done. You can check it out on amazon by clicking here.
IF you lift more than a few times a week and can lift a bit heavier weight (250+ lbs) then i would suggest getting the bar that I use. The Black & Chrome Trap bar by Synergee, its freaking awesome.
You can check it out on amazon by clicking here.
Different Parts of The Trap bar:
The hexagonal or diamond-shaped is the bar stock which is made from welded bars. Since it has a design like this you have the main advantage of standing in the center when you do your lifts.
Coaxial Stub bars:
Coaxial Stub bars are the rods found at the end. They are used to hold the weight plates. There are two of these as is found on a normal barbell
This goes without saying. These are the bars that you hold onto in order to lift the weight that is attached to the trap bar.
What are the benefits of using a Trap (Hex) Bar over A Normal Straight Bar?
- Puts Far Less Stress On Your Lower Back
You are standing in the middle of the weight. This keeps you center of gravity perfectly center not allowing any unwanted stress to go to your lower back.
- There is no Hyperextension or Bending Over
When you are using a trap bar to deadlift you do not have to worry about a huge weight barbell being on the back of your neck pushing you down to the ground and overextending your back.
- It is very easy to learn
Usually, you will need at least a few sessions to perform the barbell deadlift correctly and safely. Some people will struggle to lift it and maintaining a good position while lifting the barbell deadlift is quite challenging. But with the trap bar you will catch on much quicker as there is less to worry about doing right. You literally stand in the middle, bend down, keep your back straight, and lift the weight up.
- Easy to lift heavier weight
It is easy to lift heavier weight using a hex bar since it has the load evenly distributed.
- It’s safer
The hex bar/ trap bar is safer to use than other deadlift equipment. It improves your balance and you have fewer chances of having deadlifting accidents. Again, this is because of your center of gravity and the way the trap makes you perform the movement.
How Much Do Smaller Barbells Weigh?
There are a few other small barbells that are lighter than a standard barbell.
These include the youth weightlifting bar. This is a barbell designed for technique training and usually weighs 5kg at most. These are used for youth competitions and often used in CrossFit boxes for absolute beginners. They allow you to practice technique without worrying about weight.
There’s one more question: how much does the smith machine barbell weigh? This is like the EZ curl bar – it depends on the specific product and there’s no standard weight. Because they’re supported by the rails, you’re only likely to see about 5-10lbs of actual bar weight. As with the curl bar, the main thing is that you keep adding weight to it consistently over time.
The Don’ts of Trap Bar Deadlifts
- Never push your hips forward as you finish the movement as this places unnecessary stress on your lower back and can even lead to injury. Make sure your glutes are directly under your hips at the end.
- Do not crank your head too far back in an attempt to keep your chest up since this can cause neck strain. Maintain a neutral neck position by keeping your eyes locked at a spot about 45 degrees in front of you throughout the movement.
- Never round your back as this can negatively affect your posture and form.
Rack Pull vs Deadlift: Difference, Benefits, And When To Use Each
A comparison of rack pull vs deadlift to help you decide which is best for you. Learn the pros & cons of each as well as the proper form.
Some Final Thoughts
Whether you’re a newcomer to the gym or a seasoned vet who wants to rack up the weights and get ripped, I definitely recommend adding the trap bar deadlift to your leg and shoulder workout routine. It’s easy on your spine, great for beginners, and much easier to get the form of a trap bar deadlift right, when comparing to a regular or sumo deadlift.
Unlike the straight barbell, the trap bar can help you become more balanced because it keeps the weight closer to your body. As a result of this, it is also the safe choice if you are a beginner as it prevents you from raising the weights unevenly.
Moreover, the trap bar itself is strong and robust. The XL version can handle a staggering 500 lbs, and if you are doing a trap bar deadlift at that weight, be sure to comment on this post and include a link to your video!