How To Master The Hex Bar Deadlift | Trap & Hex Bar Exercises

Hex bar deadlifts are a great alternative to standard barbell deadlifts for those who are looking for a way to lift weight without putting excessive strain on their lower back. Instead of pulling from the floor, you use a block trap bar which disperses the weight evenly and allows you to use significantly lighter weights. The neutral grip of the trap bar also helps in decreasing lower back strain, since it allows for a deeper seated position and taller torso. This reduces the amount of lumbar flexion during the lift and increases hip extension, recruiting your glutes and hamstrings more than when doing regular bar pulls.  

The Hex Bar Deadlift is an ideal lift for powerlifters who want to make their barbell deadlift stronger. It's also a great variation for those who can't perform the straight bar deadlift due to lower back issues. To use the hex trap bar, you'll need to make sure that you have access to one or purchase one. It is viewed as an accessory movement that can offer similar benefits to the regular barbell deadlift but with a slight drawback of less weight being lifted than with a straight bar. The Hex Bar Deadlift is a great tool for powerlifters who compete in strength sports such as Olympic lifting and powerlifting, as it allows them to make it their main training focus. For lifters looking to add this variation into their training program, they can benefit from increased hip extension and posterior chain recruitment without having too much load on the spine when compared to the traditional deadlift.

What is a Hex Bar / Trap Bar?

A Hex Bar, also known as a Trap Bar, is an exercise tool used in weightlifting and powerlifting that utilizes a unique hexagonal-shaped barbell. This barbell provides a more ergonomic way for users to perform lifts such as squats and deadlifts, allowing them to engage more muscles in their workout. The increased stability of the Hex Bar increases the efficiency of these exercises by allowing the user to lift heavier weights with greater ease.

The Hex Bar features two handles that are designed to allow users to safely perform exercises while keeping their hands and feet at the same height. This prevents overstretching of muscles and allows for a more comfortable exercise experience. Additionally, the hexagonal shape of the barbell disperses weight evenly around its circumference, eliminating any imbalances or awkward movements during exercises. This makes it easier for users to maintain proper form while performing lifts.

How to Hex Bar Deadlift? 


  1. Position your feet shoulder-width apart, and grab the bar with an overhand grip. Make sure that your hands are slightly wider than shoulder-width apart. 


  1. Initiate the movement by pushing your hips back and maintaining a flat back posture by engaging your core muscles and keeping a tight midsection. 


  1. Pull the bar off of the ground until it reaches just below your kneecaps. When lifting the bar make sure to keep it close to your body for maximum control and stability throughout the entire lift.  Keep in mind that using proper form is important to avoid any unwanted injuries from occurring during this exercise. 


  1. Drive through your heels and extend at both your hips and knees simultaneously until you reach full extension (standing tall). It is important to stay balanced while doing this portion of the lift, being mindful of where each muscle group is working throughout the entire movement - especially ensuring that all parts are engaged as much as possible! 

  1. Upon reaching full extension, hold for a brief pause before smoothly lowering back down to just below knee level again in a controlled manner before repeating for desired number of reps or sets. 


As you move through each repetition, it’s important to focus on proper form in order to maximize performance output without risking any injuries due to improper technique or insufficient engagement of certain muscle groups during certain portions of the lift!

Benefits of a HexBar Deadlift

The hex bar deadlift is a great way to get a full body workout without having to put as much stress on your body’s center of gravity. This type of deadlift requires less mobility and allows you to get into a better position while still being able to put the weight closer to your center. This helps reduce the risk of back injury and puts less stress on your erector spinal muscles. When performing this exercise, it is important to start with the weight closer to your center and then move it away from you in order for gravity to take over. By doing so, you are allowing gravity to assist you in lifting the weight up instead of relying solely on your back.

Due to its design, the Hex Bar can help reduce the risk of common injuries associated with traditional lifting techniques, such as lower back pain. It also helps improve overall range of motion by forcing users to use multiple muscle groups simultaneously during lifts. As a result, this type of barbell can provide users with better balance and stability when performing heavy lifts.

Difference Between Hex Bar Deadlift vs Standard Barbell Deadlift

The standard deadlift and the hex bar deadlift are both fantastic exercises for building strength and size in the lower body. While both exercises target similar muscles and movements, there are some key differences between them that should be taken into consideration when deciding which one to include in your fitness program. One of the main differences between a standard deadlift and a hex bar deadlift is the type of grip used. How How

With a standard deadlift, you grip the bar with an overhand or mixed grip, meaning your hands will be directly on the bar. However, with a hex bar deadlift, you hold handles located within a hexagon-shaped frame, meaning your hands won't be directly touching the weight. This can lead to reduced stress or strain on your forearms and wrists, as well as improved stability when lifting heavier weights. Another difference between these two exercises is where they place emphasis on your body and muscles. During a standard deadlift, more focus is placed on the lower back muscles while less emphasis is placed on hamstrings and glutes compared to a hex bar deadlift. This is because during a standard deadlift your hips begin higher than with a hex bar due to the shorter range of motion. The hex bar allows for greater hip extension which puts more emphasis on activating your hamstrings and glutes instead of just relying solely on your lower back like some would with standard deadlifts.

Finally, another difference between these two exercise variations is their biomechanics/movement patterning. Standard Deadlifts tend to require more focus from lifters due to their more linear movement pattern compared to the Hex Bar Deadlifts’ more rounded movement pattern which allows for greater range of motion in multiple planes allowing for easier coordination making it easier for new lifters to perform this exercise variation while still reaping its benefits without much practice or technical skill set requirement like that required by Standard Deadlifts. Overall, both Standard Deadlifts and Hex Bar Deadlifts are great options for developing strength in the lower body however depending upon individual goals such as injury prevention/rehabilitation needs or desired muscle activation patterns they may opt for whichever exercise suits them best at any particular time as both offer tremendous benefits regardless of one’s level of experience as long as proper form is maintained at all times throughout each lift attempt no matter how experienced one may be in any given workout session!

Other Exercises To Do with a Hex / Trap Bar

The hex bar, aka the trap bar, is an incredibly versatile piece of equipment for strength training. It allows for more efficient deadlifts than the regular straight barbell but is suitable for a few other exercises. 


It’s a great choice to target muscle groups that require more complex or technical movements. Hex bar deadlifts are a great exercise to build both strength and muscular hypertrophy. 

Rack pulls are another excellent exercise you can perform with a hex bar that’s great for developing leg strength and power. During this exercise set up the pins in the rack at around knee height or slightly above and place the hexbar on top of them. Make sure you maintain good form throughout by keeping your chest up, core tight and back flat while driving through the heels as you pull off the rack. Rack pulls help build muscle mass in both quads and hamstrings which increases overall size and strength in the lower body while improving explosive power when done properly with heavy weight loads. 

Good Mornings are yet another fantastic exercise you can do with a hexbar that helps activate your hamstrings, glutes, core & lower back muscles - all essential components for improved performance during any type of physical activity from running to weight lifting or playing sports like basketball or football. In order to perform this movement properly start by placing the trap bar behind you at about hip level then grab onto it tightly with both hands making sure to keep your arms extended outwards away from your body then bend over at your hips until your upper body is parallel to floor before finally pushing yourself backwards into starting position using mostly glutes & hamstrings working together as one unit instead of just relying on lower back muscles alone (which can easily lead to injury). 

 Overall Hex bars are an incredibly versatile tool used by athletes & fitness enthusiasts alike who want to build strength & improve their performance in various activities - they're perfect for targeting specific muscle groups like legs & core while also helping promote proper form which reduces risk of injury when lifting heavy weights thus making them one of best pieces equipment out there!

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