CAP Trap Bar: Everything You Need To Know

Cap Trap Bar Image
Photo Credit: Cap

The Cap trap bar is the perfect addition to any home gym if you’re looking for a budget-priced product that still delivers a very enjoyable experience.

Trap bars offer a less injury-prone approach to deadlifts and other movements by changing the biomechanics we use when lifting.

While you can easily spend upwards of $300 to $700 on a trap bar, the Cap trap bar is under $75 and includes free shipping.

Cap Trap Bar Build

Cap Trap Bar Features
Photo Credit: Cap

Robust Construction

The CAP Barbell Olympic Bar is made of high-quality, solid steel with a protective black oxide finish. This robust construction ensures the bar is durable and can withstand heavy loads during intense workout sessions.

While it’s not of the quality you’ll find on products like the Rep Fitness Open Trap Bar, which features one of the best powder coats we’ve ever seen, it’s still good enough to protect the bar from corrosion and rusting in high humidity areas.

Hexagonal Design

The hexagonal design of the bar allows you to step inside the frame, which promotes a more neutral spine alignment and reduces the strain on your lower back during exercises like deadlifts and shrugs.

Measuring at an inside diameter of

Olympic-Sized Sleeves

Cap Trap Bar Sleeves
Photo Credit: Cap

The bar features Olympic-sized sleeves that are compatible with 2-inch Olympic weight plates. This compatibility makes loading and unloading weights easier, ensuring a smooth transition between different exercises.

Here’s a pro tip. Several users on Amazon complained that the sleeve size tolerance was off. When they contacted Cap they received a replacement sleeve, and their 2-inch Olympic plates fit on perfectly.

It’s worth noting again that this is a budget-friendly option, which means there are likely to be some deviations across the build on each unit.

No Knurling On the Handles

There is no knurling on the handles for the Cap trap bar. While this may pose an issue for heavier lifts, some users appreciate its added focus on improving grip strength.

Several reviewers suggested wrapping hockey tape around the handles if you like the price point but want some grip.

Cap Trap Bar - Main Specs

1. MaterialAlloy Steel
2. BrandCAP Barbell
3. Item Weight28.2 pounds (12.8 kg)
4. Grip TypeErgonomic
5. Item Dimensions (LxWxH)50.4 x 29 x 14 inches (128 x 73.7 x 35.6 cm)
6. Shaft Length29 inches (73.7 cm)
7. Weight Limit226.79 kilograms (500 pounds)
8. Finish TypeBlack
9. Sleeve Length9.5 inches (24.1 cm)
10. Stability FeaturesIncorporated feet and medium carbon steel bolts

Pros and Cons of the CAP Barbell Olympic Trap, Shrug, and Deadlift Bar


  • Very budget-friendly at less than $75.
  • Ergonomic design helps prevent injury.
  • The actual Cap trap bar is lightweight.
  • Takes Olympic size (2″) weight plates.


  • 500-pound weight capacity may not be enough for serious powerlifters.
  • No handle knurling.
  • The paint coding doesn’t match the quality of other trap bars.

Frequently Asked Questions

Q: Can I perform squats with the CAP Barbell Olympic Trap, Shrug, and Deadlift Bar?

A: While the primary focus of this bar is for deadlifts, shrugs, and rows, it is possible to perform squats with some modification. However, it may not provide the same level of comfort and support as a traditional squat rack or power cage.

Q: What is the weight capacity of the CAP Barbell Olympic Trap, Shrug, and Deadlift Bar?

A: The CAP Barbell Olympic Bar has a weight capacity of 750 pounds (340 kg), making it suitable for various fitness levels and training programs.

Q: Can I use standard weight plates with this bar?

A: The CAP Barbell Olympic Bar is designed to be compatible with 2-inch Olympic weight plates. Standard 1-inch weight plates will not fit securely on the bar’s sleeves.

Benefits of Using the CAP Trap Bar

Cap Trap Bar Photo
Photo Credit: Cap

Reduced Strain on Joints and Muscles

The ergonomic design of the CAP Barbell Olympic Bar helps minimize the strain on your joints and muscles during heavy lifts. This reduced strain can lead to a lower risk of injury and improved overall performance.

Enhanced Targeting of Muscles

The bar’s design allows you to isolate and target specific muscle groups more effectively. This targeted muscle engagement can lead to more efficient muscle development and strength gains.

Increased Workout Versatility

The CAP trap bar allows you to perform various exercises, including deadlifts, shrugs, and rows. This versatility allows you to tailor your workouts to suit your fitness goals.

How to Perform Exercises with the CAP Barbell Olympic Bar


  1. Stand inside the hexagonal frame with your feet shoulder-width apart.
  2. Bend at the hips and knees, keeping your back straight.
  3. Grip the handles with a firm, overhand grip.
  4. Push through your heels and straighten your legs and hips to lift the weight.
  5. Slowly lower the weight back to the ground, maintaining control throughout the movement.


  1. Stand inside the frame with your feet shoulder-width apart.
  2. Hold the handles with an overhand grip, arms extended at your sides.
  3. Keeping your arms straight, shrug your shoulders upwards toward your ears.
  4. Pause at the top of the movement for a moment before slowly lowering your shoulders back to the starting position.

Bent-Over Rows

  1. Stand inside the frame with your feet shoulder-width apart.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Hold the handles with an overhand grip, arms extended toward the ground.
  4. Pull the bar toward your chest, keeping your elbows close to your body.
  5. Slowly lower the bar back to the starting position, maintaining control throughout the movement.

Final Thoughts

The CAP Barbell Olympic Trap, Shrug, and Deadlift Bar is versatile and effective equipment that can enhance your strength training routine. Its unique design reduces strain on joints and muscles, improves the targeting of specific muscle groups, and increases workout versatility.

Written by James Kosur

James is a 20-year veteran of the digital media industry, an avid gym builder, and a dad to four kids, three dogs, and two cats. He's a DIYer who loves building stuff with his hands and a gamer who enjoys all facets of gaming.