Have you seen an influx of lifters in your gym using the trap bar? If not, you’re about to. The hex bar has gained popularity in both commercial and home gyms. It’s a valuable piece of equipment that targets different muscles and places less pressure on the lower back than a conventional barbell.
But what about the hex deadlift bar weight? What is a good hex deadlift bar weight? Let’s take a look at the different types of hex bars, how much they weigh, and how much you should be able to lift.
- 1 What Is a Hex Bar?
- 2 What Is a Hex Bar Deadlift?
- 3 How Much Does the Average Hex Bar Weigh?
- 4 What Are Hex Bars Made Of?
- 5 How Much Should You Lift?
- 6 Frequently Asked Questions (FAQ)
What Is a Hex Bar?
Let’s start with the basics; what is a hex bar?
The hex bar, sometimes called the trap bar, is a weightlifting barbell with a 6-sided hexagon design. One of the reasons it’s called the trap bar is that it is designed to target the trapezius muscles. It’s used for several exercises, including the deadlift, overhead press, and upright row.
Most designs have completely closed constructions that require you to stand in the center to perform exercises. This changes the body mechanics and muscle activation of compound lifts, like the deadlift or upright row.
It has several advantages compared to straight barbells and different best-use-case scenarios. For example, it can be easier to learn for beginners, place less stress on the lumbar spine, and help you lift heavier weights.
What Is a Hex Bar Deadlift?
The hex bar deadlift is a variation of the conventional deadlift. Both movements work similar upper and lower-body muscles. That said, regular deadlifts focus more on the hamstrings and glutes. On the other hand, trap bar deadlifts have a different range of motion and require more effort from the quads.
Beginner lifters may find trap bar deadlifts easier to perform than traditional deadlifts. The intricacies of the barbell deadlift form can be challenging to learn, but both pieces of equipment are excellent for increasing body strength.
How Much Does the Average Hex Bar Weigh?
The average weight of a hex bar will vary depending on the material, manufacturer, and design. Most trap bars will weigh between 45 to 52 lbs, but they can range from 30-70 lbs depending on the style. Let’s take a look at some of the common types of hex bars you’ll see at gyms or available online.
Standard Hex Bar
The standard hex bar has a minimal, hexagonal shape with single bar handles on either side. These models are made from steel and weigh 45 lbs. Most models have flush handles with or without knurled grip. The average hex bar has a load capacity of around 1,000 lbs, but this can vary.
Raised Handle Hex Bar
A common upgrade from the standard trap bar is the raised handle variant. The design includes additional elevated handles raised 4-8 inches, providing an easier grip for some lifters.
The additional steel used in the handles can add a few pounds, as some models weigh between 50-55 lbs. That said, you can also find raised handle trap bars that are 45 lbs, depending on the brand or build quality.
The additional sets of handles can be helpful for improving grip strength and can make it easier to store in a garage gym.
Multi Handle Hex Bar
Although uncommon, the multi-handle hex bar uses an attractive design with various grip options. The adjustable handles have different diameters allowing you to find your ideal grip. That said, the unique design increases the total weight. Many multi-handle trap bars have an unloaded weight between 60-65 lbs.
Open Back Hex Bar
Another unique hex bar is the open-back design. Instead of a complete hexagonal shape, the bar is open on one side. This design allows you to step into the bar rather than into it when you lift. Additionally, you can stand the bar on its side for more accessible storage.
You can find options at 45 lbs, but many open-back hex bars weigh between 50-75 lbs depending on the manufacturer.
Heavy-Duty Hex Bar
Heavy-duty hex bars use square steel tubing instead of solid steel. The robust design makes the bar more rigid and durable and adds weight. Heavy-duty trap bars will usually be more expensive and support heavy loads. Most options will weigh around 60 lbs, but this can vary.
For comparison, the standard straight barbell weighs between 44-45 lbs. Straight barbells are constructed from steel and are used in nearly all competitive environments, including powerlifting and Olympic settings.
What Are Hex Bars Made Of?
Most hex bars you’ll find at the gym or for sale are constructed from heavy-duty steel tubing welded into a hexagonal shape. The construction allows the bar to hold hundreds of pounds with many brands ranging from 500-1500 lb max loads. Many models have a chrome/zinc finish, while others use a matte black powder coat.
How Much Should You Lift?
Keeping weightlifting standards in mind can help you identify your current progression and fitness levels. There are several standards you can use, like powerlifting or Olympic competition ranges. That said, let’s take a look at some of the hex bar weightlifting standards based on over 725,000 lifts from Strength Level.
Male By Weight
The amount you can pull on the hex bar depends on your weight, body type, and fitness level. Males with an intermediate fitness level have an average of 1 RPM, around 368 lbs, on the hex bar deadlift. Here’s a deeper look at how much weight the average male can lift based on body weight and fitness level
Male By Age
Age plays a significant factor in how much you can lift as well. You can’t lift as much or develop as much strength as you age. That said, you can still gain considerable strength regardless of your age. Beginner lifters should aim for a 1 RPM around 200 lb, as it’s an excellent benchmark for potential growth.
Female By Weight
As you can imagine, the hex bar deadlift standards are different for women than men. The average 1 RPM for women is around 213 lb, which is the intermediate fitness level.
Female By Age
Beginner female lifters can aim for a 1 RPM of around 103 lbs, depending on their age. If you can lift this weight, you’ll be in a fantastic place to put on more strength and increase your hex bar deadlift.
Frequently Asked Questions (FAQ)
Are All Hex Bars 60 Lbs?
No, not all hex bars weigh 60 lbs. Hex bars vary in weight from 40-75 lbs depending on the model, manufacturer, and construction. Inspect your hex bar for how much it weighs before loading any weight.
How Much Does a Normal Deadlift Bar Weigh?
The conventional straight barbell weighs 45 lbs and is around 7 feet long. It’s typically made from solid steel and is used for compound movements, like the deadlift, squat, or overhead press. Straight barbells are used in competition settings for powerlifting, Olympic events, and more.
Is It Easier to Deadlift With a Hex Bar?
In some cases, hex bars can be easier for beginner lifters. The hex barbell technique can be easier to learn and places less pressure on the lower back. Additionally, most lifters can pull more weight with the hex bar, making it helpful in developing strength.