How Much Does A Hex Deadlift Bar Weigh?

You should know the weight of your hex deadlift bar, and its benefits in deadlifting compared to a barbell deadlift. Also, note the differences between this equipment with the straight standard barbell. For starters, the regular hex trap bar is available in three weight variations (45 lbs, 55 lbs, and 75 lbs). The 45 lbs deadlift bar is the most popular and is relatively heavier.

The hex deadlift bar will help you get your dream body and deal with back issues. Since it features different exercises, it will help you achieve your fitness goals quickly. Besides, real muscle growth is only achieved by the progressive lifting of heavier weights, and the best tool for doing it is the hex deadlift, especially when doing squat jumps, deadlifts, bent-over rows, and more.

How much does a hex deadlift bar weigh?

Hex deadlift bar’s weight varies based on the style or manufacturer. Therefore, there is no fixed weight, and the common types include the conventional and the Gerard bars. Expect them to weigh between 30 and 70 lbs, and the Gerard model usually weighs about 45 lbs.

Trap bar or Hex bar?

Most fitness enthusiasts usually think why the trap bar is also referred to as a hex bar. Well, the two terms can be used interchangeably. The trap bar name was named after the upper fibers of the trapezius muscles, which it’s designed to train. Also, the name “hex bar” was derived from its 6-sided shape. The initial trap bar tool had a diamond shape.

What Is A Hex Bar Deadlift?

The hex bar deadlift is one of the most used equipment in the gym. It’s easy to use as you only load the barbell with some weights, keep your spine straight, grab it, and lift it. The hex bar puts your body in a position to execute a better deadlift mechanism.

It is ideal for fitness enthusiasts who want to build their muscle and strength on an average basis. They are not preparing for some stiff competition, and deadlifting is their ideal way to get their body in the right shape. Besides, hex bars offer equal weight distribution, and you can use the different sizes and shapes and allow you to capture your full-body power.

What Are the Benefits When Deadlifting with A Trap Bar?

Picking weights up, putting them down, and lifting them over and over again has many benefits to your body. And since it’s simple, you can use different deadlift variations to achieve your goals. You will enjoy many benefits by using the glutes, hamstrings, and low back.

Some of the top benefits are:

  • Doesn’t exert much stress on your back– Unlike the barbell deadlifts that exert much force on your lower back, the trap bar takes the weight closer to your Center of Gravity (C.o. G) to prevent pressure on your spine.
  • Helps Prevent Hyperextension– If you join the back and bend your back backward after getting on the top of the barbell deadlift, then will get injured eventually. Though it’s important to contract your glutes while you’re on top of a barbell deadlift, it will hyperextend the spine and result in injury.
  • Easy to Use– While using a barbell may require a few training sessions or coaching, it’s not the same for using a trap bar. It is easier to remain mobile and be in a good position while exercising with the hex bar deadlift.
  • Builds Serious Power– If you are looking to build maximum power and strength, then the trap bar is your ideal tool. It is more effective than a straight bar deadlift.

Since the hex bar ensures fair weight distribution, it makes it easier to lift heavy weights.

Due to the optimum balance when using the tool, it is rare to fall.

Which Trap Bar Should You Buy?

Your ideal trap bar will depend on your personal preferences and gym experience. And if you are a beginner, then the Gerald trap bar is your perfect choice. But if you are an experienced gym person, you should consider the extra-large bar to guide you towards your ultimate dream body.

We Recommend: CAP Barbell Olympic Trap Bar

See more pictures or order yours today


The trap bar or hex bars is one of the best gym bars that enable you to build strength and power with minimal injury chances. It’s a perfect tool for your gym space and delivers visible benefits and incredible results in your body.

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What Is a Functional Trainer, Exactly?

Functional trainer is a relatively new term, but the equipment that it represents is not. As the fitness world evolves, the naming of certain equipment evolves with it. A functional trainer could range from a squat rack, a cable machine, or one of those “all-in-one” training machines you’d see at the gym.

Functional training is the act of training for physical activities performed in daily life. The term was first introduced towards the end of the 1990s, with its roots originating from the injury rehabilitation world. ‘Functional training’ exercises would be prescribed to patients by physical therapists, in order to regain a previous fitness level after sustaining an injury.

Benefits of Using a Functional Trainer

Functional trainers are great for getting into shape if you need to tone and improve a specific part of your fitness. The term functional implies that you area trying to improve the function of a specific range of motion that needs improvement. Improving your functional fitness is great for reducing the chance of injury, greatly improves your mobility, and of course, gives a huge boost to your athletic performance.

Athletes with prolonged use of a functional trainer are in better shape overall. They are able to build strength in a more balanced way.

What Kind of Functional Trainers Are There?

fuunctional trainer

Because of the vague wording, a functional trainer can mean any kind of machine that helps with improving the core function of any muscle group or joints that you’re working with. That being said, there are several different types of functional trainers available for you to choose from. The one you use comes down to the functional training you’re seeking. See the product page for the functional trainer pictured above.

Cable or Dual Cable Functional Trainer

A cable functional trainer is a large, upright machine. They can feature a single pulley, or one attached to each side — making it a dual cable trainer.

Athletes enjoy using a dual cable functional trainer because it allows them to recruit all major muscle groups, exercising various ranges of motion. Cable functional trainers are enjoyed by many for their smooth motions and the momentum they provide. This makes it much easier to lead one repetition into another. They are also much safer to use for less experienced athletes or athletes prone to injury.

Cable and Dual Cable functional trainers are a staple for every gym. Most public gyms will have at least one cable machine for their patrons to use. Most home gym enthusiasts who buy a functional trainer are always pleased with their purchase.

Functional Trainers That Use Plates

A functional trainer that uses plates is less common. Since most functional trainers that use a pulley system have a weight stack, you can simply use an attachment that mimics the motion of any exercise equipment that uses plates. Using the pulley system and weight stack is a parallel equivalent to using weight plates. Find the right attachment or handles to work the same muscle groups.

Must-have Accessories

When it comes to your functional trainer, there are a few accessories that you absolutely need. From helping you exercise easily and safely, to making sure you execute your activities perfectly, here are a few accessories we have listed that will change the way you exercise:

Curl Bar

curl bar

A curl bar is essential for any kind of bicep or tricep workout. The curled bar allows your various ranges and gripping positions to exercise each of the muscles in your bicep, tricep, and forearms. Get yours here.

Ankle Strap

ankle strap

Ankle straps are great for working out the lower body, especially the thighs and butt. By lower the cable pulley on your functional trainer, you can pull up or to the side with your leg muscles. This is one of the easiest ways to make sure you never skip leg day. Get yours here.

Long Bar

long bar lat pulldown

A long bar is used for getting a well-rounded exercise for your back, abs, and arms. Doing lat pull-downs with a long bar on a functional trainer is an exercise that leaves many feeling stronger and more motivated. Adding exercise with a long bar is almost always a permanent part of everyone’s routine. Get yours here.

Tricep Rope

The tricep rope is one of my favorite attachments ever. The instant feedback you get from using a tricep rope is exactly the burn you look for when working out. This is probably one of the fastest ways to make gains on your tricep muscles. Get yours here.

Training For A First Time Half Marathon For Beginners

Marathons will allow a person to test their abilities and fitness levels. They will need to train for months so they will be able to finish this race and complete their goals. Many people want to run a marathon but do not know where to begin in their training. They may not have worked out for a long time or they do not have the endurance to finish this event. There are some ways that a beginner can train for a marathon and build up their body for the event. They will be able to see the event to the finish.

first time half marathon training

How Long Should You Train for a Marathon

The ideal time to train for a marathon will vary based on your physical condition and how long you have will need to take to get back into shape. Training should last between 14 and 30 weeks. The average training time is around 20 weeks. This will allow you to build up your endurance. You may need to start slowly if this is your first race. Over these 20 weeks, your body should adapt to the demands and you should be able to hold your own.

What is the Average Time to Run a Marathon

The average time to run a marathon often varies by gender. It takes the average man around 4.5 hours to finish the marathon. It takes women a little longer to finish. They often finish in 5 hours and 10 minutes. The reason why many people enter the marathon is to achieve a personal goal or they are running for a good cause. Beginners may take a little longer to finish the race while experienced runners that are looking for a personal best may be able to finish it around three hours.

How to Train for a Marathon for Beginners

When you are beginning to train for your first marathon there are some tips that you need to keep in mind. You need to remember that a marathon is more about distance than speed so you should build cut your endurance when you are running. You should keep a log of your training. You should write down information such as your mileage and your time.

This way you can see how you are improving over your training. You should also look to increase the miles that you run each week. You should increase your mileage each week by around 10 percent. This will allow you to go further without overdoing things. When training you should have a few weeks where you tone down your workout. Every fourth week you should cut back on your training.

This will give your body the chance to cool down and will help you prevent injuries. When you are training you need to remember to focus on some strength training. Lean muscle mass can help you during your marathon run and can also keep your body going. You should focus on breathing and improving over time. You should work up your endurance as time goes on.

First Time Marathon Tips

If this is your first marathon there are some things to keep in mind. A marathon is more about setting a good pace rather than speed. You should not try to go as hard as you can when you begin to run. You can build up your pace over time. When you are training for the marathon you need to focus on other areas besides speed. You need to work on your endurance and your pace. This will allow you to finish the marathon rather than run out of energy from trying to overdo it.

First Time Marathon Training Plan

Before you begin training you should check with your doctor to make sure you are healthy enough for the marathon. On Mondays, you should allow the body to rest so you can prevent injuries. On Tuesdays and Thursdays are a day to run at a moderate to fast pace as the body gets used to moving. Wednesdays and Fridays should be dedicated to cross-training such as riding a bike or going for a swim for 30 to 45 minutes.

On one of these days, you should do some strength training to build up muscle mass and allow the body to become strong. Saturdays are a good day for a distance run. You can run at a slower pace and focus on your breathing. You should take it easy so that you can learn how to control your breath over long distances. Sundays is another day where you should focus on going for a run at a comfortable pace. You do not have to go as far on this day. The run should be enough to keep your muscles loose but you should not use all of your energy on this day.

How Long Will it Take To Walk a Marathon

Walking a marathon is going to take a long time.

Most marathons will allow a person to walk it but it will take them around 8 or 9 hours to finish this. If you are going to walk make sure you have enough energy to complete the entire marathon. Even if you do walk you are going to need to train so you can have the endurance to finish the entire thing. Most people choose to run some of the marathons and they can walk the rest so they complete it.

Thanks for reading our guide for how to train for a first time half marathon. For more information about running and marathons, visit our homepage!

How To Run Without Losing Muscle Mass

It’s an extremely common misconception that cardio will cause you to lose your gains. On the contrary, it’s actually more beneficial to have a regular cardio exercise routine alongside your weight lifting routine. As with most things in life, it’s all about moderation. Let’s talk about how to run without losing muscle mass.

The best way to maintain muscle while running is to eat a sufficient amount of protein and carbs in your diet. One study found that endurance athletes who consumed 2.2 grams of protein per kg of body weight per day experienced less muscle loss than those who consumed 1 gram or less. A second study found that those who ate 40% more calories than they needed for weight maintenance had better retention rates, so make sure you’re eating enough!

Before we dive into how you can keep your muscle mass, take a moment to understand why you should incorporate cardio into your workout routine.

What are some of the health and fitness benefits obtained from running?

  • A healthy cardiovascular system can drastically improve your stamina when weight lifting.
  • Strengthened muscles when combined with resistance training.
  • You gain a new base level for daily energy.
  • The feeling of long-term satisfaction and inner peace.
  • Release of the feel-good hormones such as endorphins, serotonin, and dopamine- beneficial for your overall wellness, which is usually achieved during a prolonged or vigorous activity like running.
  • It lowers tension, fatigue, and depression.
  • It helps eliminate fat accumulation in the mid-body section, which dangerously encourages high blood pressure and heart ailments.

Most people who watch their muscles closely have a fear of losing their muscle mass, which they may have worked hard to attain it. However, you can run and burn body fat, and still maintain your muscle mass.

How To Run Without Losing Muscle Mass?

Ensure you eat highly nutritious meals, in the right proportions. It helps to maintain your muscles without adding excess body fat. Whenever you focus well on what, and how much you put into your body in terms of food, as well as watch out on the amount of energy you put out of your body, things will never go wrong. Importantly, it would help if you focused on supplying the required amount of calories to your body, especially proteins, which are important for retaining the muscle mass that you already have.

how to run without losing muscle mass

You should consume around 1 gram of protein for each pound of your entire body weight. With this, incorporated by taking a lot of fruits, vegetables, and drinking plenty of water, you can continue running to keep fit, and still retain your lean muscle mass.

Remember that; whenever you don’t supply your body with the right amount of proper nutrients, your body becomes catabolic; meaning that it starts eating away the existing muscle tissues to provide itself with the nutrients it requires for functioning.

Ensure you continue lifting weights, even as you maintain your running regimen, as well as eating right. Set some time at least two to three times a week just for weight lifting. You can either visit the gym or do bodyweight exercises at home. The most significant thing is that you at least carry out some form of resistance strength training, exercising on all the muscles every week.

Notably, to keep perfectly fit, maintain a consistent work out routine; both in the running and in resistance training. That way, you’ll be sure to shed off the unwanted body fat, as you preserve your lean muscle mass.

How to Gain Muscle Mass

You might think that in order to gain muscle mass, you need to just work out and eat more. While this is an important part of the equation, there are other things you can do to help increase your muscle growth rate. Athletes are always looking for ways to gain muscle mass without adding additional weight. While this may seem like a pipe dream, there are actually many exercises that can be done in order to increase your muscle size and strength without adding weight.

Athletes often struggle with gaining weight and muscle mass. They want to be in the best shape possible, but it can seem impossible to get there. The problem is that they try too hard in the wrong ways and end up getting frustrated when nothing changes.

Sudden Loss of Muscle Mass

When you think about athletes, it is common to assume that they all have the same height and weight. However, this couldn’t be further from the truth. There are many factors that can cause sudden loss of muscle mass including: lack of food intake, dehydration, stress-related hormones such as cortisol or adrenaline, and much more.

The sudden loss of muscle mass is an alarming and dangerous condition that can occur without warning. In the past, athletes have been known to suffer from this condition after a period of intense training or weight-loss dieting. However, as time has gone on there are now other factors that can cause this disorder like medication and lack of sleep. There are also some symptoms that will be present if you experience this problem including feeling weak, having a hard time lifting anything heavy, and not being able to walk upstairs without getting out of breath.

Best Proteins For Muscle Mass

Athletes need a specific protein to build muscle mass and maintain it. Each person needs their own unique ratio of proteins to meet their needs. The best proteins for athletes are found in lean meat, fish, beans, soy products, and dairy products. Athletes can also find good sources of protein from whey powder supplements or an amino acid supplement.


The cardio training that you perform consistently by running will help you get rid of body fat, and stay fit. The bodyweight resistance training will help you build new muscle mass, or retain your muscle, which will all be visible as you get lean through cardio exercises. The incorporation of these two different activities will work wonders by maintaining your health and fitness, as well as facilitate you in attaining your desired body shape, hence boosting your confidence.

Are Compression Socks Good For Running?

Compression socks are socks that are designed to apply pressure on your lower legs to help them maintain blood flow and to enhance comfort and reduce swelling. They compress veins, arteries, and muscles on the surface of your leg, which makes the blood circulate in the legs through smaller channels. This makes the blood get back to the heart faster. So we ask ourselves, are compression socks good for running?

We are going to look at the compression socks from different angles, which will include their benefits, how they work, their types, and the side effects of using them.

are compression socks good for running

Most compression socks are made in such a way that they are tighter around the ankle and less tight at the knee. When buying a pair, make sure they are not too tight. In the past few years, there has been a rise in the compression socks market, especially after some professional runners wore them in a marathon.

How do compression socks work?

That little pressure that you feel when wearing compression socks does a lot of crucial work in your legs which include;

  • Helping the blood to flow back to the heart quickly.
  • Prevents blood from refluxing back to the foot or into the superficial veins.
  • Reduce the circumference of major veins and arteries, thus increasing the volume and speed of the blood flow.

Are there different types of compression socks?

The answer is yes. There are three major types of compression socks, and these are;

  • Graduated Compression Socks- This type of sock has a tight compression at the ankle which reduces towards the top. They are mostly medical and are designed for mobility. They mostly require to be fitted in by a professional.
  • Anti-embolism socks- This type is mostly for reducing a condition known as deep vein thrombosis. They are designed for people who are not mobile at all.
  • Nonmedical support hosiery- These ones don’t necessarily need a prescription. They are mostly for hurting legs, relief if tired, etc. They input less pressure than prescription socks.

What are some of the benefits of wearing compression socks?

These socks have numerous benefits, and some of them are;

  • They boost blood circulation in the legs.
  • They help reduce the aches caused by varicose veins.
  • They help prevent the development of deep vein thrombosis.
  • They improve lymphatic drainage.
  • They help in stopping leg swelling.
  • They prevent blood from refluxing in your legs.
  • They help reduce a condition known as orthostatic hypotension. (feeling unsteady when you stand)

Are there any side effects of wearing compression socks?

They can only bring about negative effects if;

  • One is allergic to the material used to make the compression socks.
  • One isn’t wearing them or removing them properly.
  • The socks don’t fit properly.

Do compression socks work on athletes?

For athletes, the compression socks are mainly designed for swelling reduction, to reduce muscle fatigue and muscle soreness. A lot of research has been done, including interviewing some athletes. Some said that they didn’t feel any effect from the socks, some said compression socks are good for running.

The manufactures, however, stated that they have tested these socks and that the socks aid athletic performance because they improve the blood flow, which increases the supply of oxygen into the muscles, thus reducing muscle soreness.