[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-trap-bar-hex-bar-station":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":61,"createdAt":167,"updatedAt":168},"8db2bbb9-0f7a-57d7-8082-aef1a71fc232","Trap Bar (Hex Bar) Station","trap-bar-hex-bar-station","A hexagonal barbell that surrounds the lifter, allowing you to stand inside the weight. This positioning is more forgiving on the lower back while still delivering heavy posterior-chain work.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Ftrap-bar-hex-bar-station\u002Fimages\u002Ftrap-bar-hex-bar-station_1.webp",[8],null,false,[13,19,25,31,37,43,49,55],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"41544f7e-8b52-59be-9c75-7ed0d5bf5547","biceps","Biceps",40,"routine.filters.biceps",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"e24be9bf-bfb3-5505-802b-88b02c952b1e","forearms","Forearms",60,"routine.filters.forearms",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"73537600-fdf1-55cd-873f-232852ac0fda","quadriceps","Quadriceps",70,"routine.filters.quadriceps",{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},"e60a8d3c-fc43-5ba9-bfec-12cc2a310c8b","hamstrings","Hamstrings",75,"routine.filters.hamstrings",{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},"f419ce35-70f4-5c23-8ca1-b70dc1f6037a","calves","Calves",80,"routine.filters.calves",{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},"db18e205-fafd-552a-9527-6b76a6f5b23a","glutes","Glutes",90,"routine.filters.glutes",{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},"8a4b2024-662b-5450-89b3-2ad026c9a435","abs","Abs",100,"routine.filters.abs",[62,83,101,117,131,149],{"id":63,"slug":64,"imageUrl":65,"name":66,"description":67,"popularity":68,"aliases":69,"localeName":10,"isCompound":70,"loggingTypes":71,"createdByUserId":10,"isFavorited":11,"primaryCategory":73,"categories":74,"videos":79,"lastSessionSets":80,"createdAt":81,"updatedAt":82},"2b93ed63-b5df-5d4f-8cc1-5947bef7e07a","trap-bar-deadlift","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrap-bar-deadlift\u002Fimages\u002Ftrap-bar-deadlift_1.webp","Trap Bar Deadlift","Center yourself inside the trap bar with your feet about hip-width and the handles aligned over midfoot. Hinge and bend your knees to take a balanced grip, then brace your trunk and remove slack from your arms. Push the floor away as your knees and hips extend together, finishing tall without leaning back. Reverse with a controlled hip-and-knee bend and place the bar evenly on the floor. Choose high or low handles according to available mobility and training intent, and use enough clearance that the plates cannot catch your feet; centered loading does not replace sound bracing.",61,"hex",true,[72],"weight_reps",{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[75,76,77,78],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[],[],"2026-05-09T00:28:06.944+00:00","2026-08-07T11:03:38.334+00:00",{"id":84,"slug":85,"imageUrl":86,"name":87,"description":88,"popularity":89,"aliases":90,"localeName":10,"isCompound":70,"loggingTypes":91,"createdByUserId":10,"isFavorited":11,"primaryCategory":92,"categories":93,"videos":97,"lastSessionSets":98,"createdAt":99,"updatedAt":100},"3b117175-5569-569c-ae46-753216909e00","trap-bar-romanian-deadlift","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrap-bar-romanian-deadlift\u002Fimages\u002Ftrap-bar-romanian-deadlift_1.webp","Trap Bar Romanian Deadlift","Deadlift the trap bar to standing and begin each repetition with soft knees, long arms, and an evenly braced trunk. Push your hips back while keeping the bar centered around your legs and the knee angle nearly unchanged. Lower until you feel strong hamstring tension or can no longer maintain your spinal position, then drive the hips forward to stand. Keep pressure through the midfoot and do not reach the plates toward the floor by rounding. Low handles increase the available range, while high handles can suit lifters whose controlled hinge ends earlier.",25,"hex rdl",[72],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[94,95,96],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[],[],"2026-05-09T00:28:06.952+00:00","2026-08-07T11:03:38.344+00:00",{"id":102,"slug":103,"imageUrl":104,"name":105,"description":106,"popularity":107,"aliases":69,"localeName":10,"isCompound":70,"loggingTypes":108,"createdByUserId":10,"isFavorited":11,"primaryCategory":109,"categories":110,"videos":113,"lastSessionSets":114,"createdAt":115,"updatedAt":116},"aae279b6-3cab-5ab8-aa23-57908ace4dfc","trap-bar-bent-over-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrap-bar-bent-over-row\u002Fimages\u002Ftrap-bar-bent-over-row_1.webp","Trap Bar Bent-Over Row","Stand centered in the trap bar and deadlift it to the start, then hinge until your torso is inclined while keeping your knees softly bent and trunk braced. Let the handles hang below your shoulders. Pull the bar toward your torso by driving your elbows back, pause without shrugging, and lower until your arms are long. Keep the bar level and resist twisting or standing up as fatigue builds. Handle height and frame clearance determine the available range; use the low handles when appropriate, or elevate your feet only on a stable platform with ample clearance.",26,[72],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[111,112],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[],[],"2026-05-09T00:28:06.959+00:00","2026-08-07T11:03:38.355+00:00",{"id":118,"slug":119,"imageUrl":120,"name":121,"description":122,"popularity":107,"aliases":69,"localeName":10,"isCompound":11,"loggingTypes":123,"createdByUserId":10,"isFavorited":11,"primaryCategory":124,"categories":125,"videos":127,"lastSessionSets":128,"createdAt":129,"updatedAt":130},"087f3e92-6b7c-5c99-b04e-c93367c0ae10","trap-bar-shrug","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrap-bar-shrug\u002Fimages\u002Ftrap-bar-shrug_1.webp","Trap Bar Shrug","Stand centered in the trap bar with the handles over midfoot, then deadlift it to a tall, braced position. Keeping your elbows straight and head neutral, lift your shoulders toward your ears and slightly back, pause, and lower them fully under control. Do not roll the shoulders in circles or turn the movement into a calf raise. The neutral handle position can feel comfortable, but it does not justify uncontrolled loading. High handles shorten the initial pull; low handles add setup range without changing the shrug itself. Use straps only if grip is intentionally not the limiting factor.",[72],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[126],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[],[],"2026-05-09T00:28:06.969+00:00","2026-08-07T11:03:38.365+00:00",{"id":132,"slug":133,"imageUrl":134,"name":135,"description":136,"popularity":89,"aliases":137,"localeName":10,"isCompound":70,"loggingTypes":138,"createdByUserId":10,"isFavorited":11,"primaryCategory":140,"categories":141,"videos":145,"lastSessionSets":146,"createdAt":147,"updatedAt":148},"205d3d76-2481-5cdb-90eb-8ee869b9275f","trap-bar-farmers-walk","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrap-bar-farmers-walk\u002Fimages\u002Ftrap-bar-farmers-walk_1.webp","Trap Bar Farmer's Walk","Load the trap bar evenly and clear a straight walking lane before stepping inside it. Deadlift to a tall position with your shoulders level, ribs stacked over the pelvis, and the frame centered around your legs. Walk with short, deliberate steps while keeping the bar quiet and your gaze forward. Turn only where there is ample space, using several small steps rather than twisting sharply. Set the bar down with a controlled hip-and-knee bend before your grip fails. Progress load, distance, or pace separately so posture and foot clearance remain consistent.","hex carry suitcase",[72,139],"time",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[142,143,144],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[],[],"2026-05-09T00:28:06.980+00:00","2026-08-07T11:03:38.374+00:00",{"id":150,"slug":151,"imageUrl":152,"name":153,"description":154,"popularity":89,"aliases":155,"localeName":10,"isCompound":70,"loggingTypes":156,"createdByUserId":10,"isFavorited":11,"primaryCategory":157,"categories":158,"videos":163,"lastSessionSets":164,"createdAt":165,"updatedAt":166},"a78588e1-5e0d-5c5e-a095-b73b589fdb8d","trap-bar-jump","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrap-bar-jump\u002Fimages\u002Ftrap-bar-jump_1.webp","Trap Bar Jump","Use a light, evenly loaded trap bar with secured plates and enough clear space for takeoff and landing. Center the handles over your feet, brace, and dip through the hips and knees. Drive the floor away as fast as possible and leave the ground with long arms; keep holding the bar throughout the flight. Land quietly on both feet, absorbing the load through ankles, knees, and hips before resetting. This is an advanced ballistic lift: establish consistent unloaded jumping and trap-bar deadlifting first, stop as jump height or landing control declines, and never chase power with a heavy, slow load.","hex loaded",[72],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[159,160,161,162],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[],[],"2026-05-09T00:28:06.989+00:00","2026-08-07T11:03:38.391+00:00","2026-05-09T00:28:07.669+00:00","2026-06-05T00:31:50.321+00:00"]