Hex Bar: Choosing the Right Size, Dimensions, and Types for Your Training

What Size Hex Bar Should I Get?

Choosing the optimal hex bar (trap bar) size depends primarily on your body dimensions, training goals, available space, and intended exercises, as there isn't a universally "best" size, but rather one that best fits your individual needs.

Understanding the Hex Bar (Trap Bar)

The hex bar, often called a trap bar due to its hexagonal shape, is a specialized piece of strength training equipment designed to modify traditional barbell movements, most notably deadlifts. Its unique design allows the user to stand inside the bar, placing the load in line with the body's center of gravity rather than in front.

Key Biomechanical Advantages:

• Reduced Spinal Shear: The inline load distribution often reduces anterior shear forces on the lumbar spine, potentially making it a safer option for individuals with lower back concerns.
• More Upright Torso: Users can maintain a more upright torso angle, shifting some of the load from the posterior chain (hamstrings, glutes) to the quadriceps.
• Neutral Grip: The neutral hand position (palms facing each other) can be more comfortable and natural for many lifters, potentially reducing shoulder stress and improving grip strength.
• Easier to Learn: The mechanics are often simpler to master than a conventional barbell deadlift, making it an excellent tool for beginners.

Key Dimensions of a Hex Bar

To make an informed decision, it's crucial to understand the different dimensions that define a hex bar:

• Overall Length: This refers to the total length of the bar from end to end.
  • Impact: Determines storage space requirements and whether it will fit in a standard power rack (often 72-84 inches for rackable versions).
• Loadable Sleeve Length: This is the portion of the bar where weight plates are loaded.
  • Impact: Dictates the maximum amount of weight you can load onto the bar. Standard Olympic plates are typically 1.75 inches thick, so longer sleeves allow for more plates and thus heavier lifts.
• Handle Spacing/Width: The distance between the two parallel handles.
  • Impact: Affects your stance width and comfort during lifts. Wider spacing accommodates wider stances and larger individuals.
• Handle Diameter: The thickness of the handles you grip.
  • Impact: Thinner handles (e.g., 25-28mm) are common on barbells and can be easier for smaller hands, while thicker handles (e.g., 30-35mm or even "fat grip" options) challenge grip strength more significantly.
• Handle Type (Raised vs. Flush): Most hex bars offer two sets of handles.
  • Raised Handles: Positioned higher off the ground, reducing the range of motion for deadlifts. Beneficial for beginners, individuals with limited mobility, or those recovering from injury.
  • Flush/Lower Handles: Positioned closer to the sleeve, providing a greater range of motion, similar to a conventional deadlift.
• Bar Weight (Empty Weight): The weight of the hex bar itself, typically ranging from 45 lbs (20 kg) to 65 lbs (30 kg) or more for heavy-duty versions.
  • Impact: This is your starting weight for any exercise. Consider it for beginners who might start with just the bar.
• Weight Capacity: The maximum weight the bar is designed to safely hold.
  • Impact: Crucial for advanced lifters. High-quality bars can often hold 700-1000+ lbs (320-450+ kg).

Factors to Consider When Choosing Your Hex Bar

Selecting the right hex bar involves balancing several personal and practical considerations:

• Your Body Proportions and Stance:
  • Taller Individuals/Wider Stance: Look for wider handle spacing to accommodate your natural stance without feeling cramped.
  • Arm Length: Consider the handle height; raised handles can be beneficial if you have shorter arms or mobility limitations.
• Intended Exercises:
  • Deadlifts: The primary use. Consider handle height (raised vs. flush) based on your mobility and desired range of motion.
  • Farmer's Carries: Handle diameter and overall bar balance are important.
  • Rows, Presses, Shrugs: Ensure the bar's design allows for comfortable execution of these movements.
• Strength Level and Training Goals:
  • Beginners: A standard 45-55 lb bar with both raised and flush handles is often ideal. Focus on comfort and learn proper form.
  • Intermediate/Advanced Lifters: Prioritize high weight capacity and sufficient loadable sleeve length for heavier plates. Handle diameter might also become a factor for grip training.
• Available Space and Storage:
  • Home Gym Users: Measure your training area. A shorter overall length might be necessary. Some hex bars have compact designs or vertical storage options.
• Rack Compatibility:
  • If you plan to perform rack pulls, overhead presses, or other exercises from a power rack, ensure the hex bar's overall length and design are compatible with your rack's dimensions (i.e., it can be racked safely).
• Budget:
  • Hex bars vary widely in price based on material quality, weight capacity, and features (e.g., open-ended design). Set a budget, but prioritize safety and durability over the lowest price.
• Plate Compatibility:
  • Virtually all hex bars are designed for Olympic-sized plates (2-inch diameter hole). Ensure your existing plates are compatible.

Standard vs. Open-Ended Hex Bars

Beyond dimensions, the basic design type also impacts choice:

• Standard (Closed) Hex Bar:
  • Pros: Often more compact, generally less expensive, very robust.
  • Cons: Can be challenging to load/unload plates if you're very strong or using many plates, limits certain movements like lunges or walking carries where your legs might hit the back of the bar.
• Open-Ended Hex Bar:
  • Pros: Much easier to load/unload plates, allows for a wider range of exercises (e.g., lunges, step-ups, walking carries without obstruction), often features built-in deadlift jacks for even easier plate changes.
  • Cons: Typically more expensive, can be longer and heavier, may require more storage space.

Recommendations for Different Users

• Beginners/General Fitness Enthusiasts:
  • Look for a bar with both raised and flush handles to allow for progression.
  • A standard 45-55 lb (20-25 kg) bar with moderate sleeve length is usually sufficient.
  • Prioritize comfortable handle spacing for your build.
• Intermediate/Advanced Lifters:
  • Focus on high weight capacity (700+ lbs) and long loadable sleeves to accommodate heavy lifts.
  • Consider an open-ended design for versatility and ease of loading, especially for maximal lifts.
  • Think about handle diameter for grip training.
• Home Gym Users:
  • Measure your available space carefully for overall length and storage.
  • A rackable hex bar is a significant advantage if you have a power rack.
  • An open-ended design offers more exercise variety if space allows.
• Commercial Gyms/Personal Trainers:
  • Invest in heavy-duty, high-capacity bars that can withstand constant use.
  • Having a mix of standard and open-ended bars or bars with different handle diameters can cater to a wider client base.

Final Considerations and Testing

Before making a purchase, if possible, try out different hex bars. Feel the handle diameter, assess the handle spacing, and perform a few mock deadlifts to gauge comfort and biomechanics. Read reviews from other users and prioritize reputable brands known for quality and safety.

Conclusion

The "best" hex bar size is a highly individualized choice. By carefully considering your body's unique mechanics, your training objectives, the specific exercises you intend to perform, and your practical constraints like space and budget, you can select a hex bar that will be a valuable and effective addition to your strength training arsenal. Prioritizing safety, comfort, and functionality will ensure your investment supports your fitness journey for years to come.