Trap bar

With its hexagonal frame, a trap bar lets you stand inside the bar rather than behind it. Handles sit at your sides, so lifting it can feel balanced and natural. Some models offer handles at two heights. The bar itself is fairly large and is normally loaded with removable plates on each end.

You can use it to practise lifting a load from the floor while keeping your hands beside you. It also works for standing carries, gentle knee bends and raising your shoulders. These movements can build general strength through your legs, hips, back, hands and shoulders, while the centred position may feel easier to manage than a straight bar.

It can suit you if you want a steady, approachable way to learn loaded lifting, especially if holding a straight bar in front feels awkward. You can scale the load by changing the plates, though the bar may feel substantial on its own. Allow clear floor space around the wide frame, and practise the movement first with two shopping bags or sturdy water containers.