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Exercise guide
Hex Bar Deadlift
A deadlift standing inside a hex (trap) bar, keeping the load centered for a more upright, back-friendly pull.
What this exercise works
- Muscles
- erector spinae · gluteus maximus · quadriceps · forearm flexors · hamstrings · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Trap bar
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand inside a loaded trap bar with feet shoulder-width apart.
- Hinge at the hips and knees to grip the handles.
- Brace your core and set your back flat.
- Drive through your heels and extend hips and knees to stand up.
- Lock out at the top with shoulders pulled back.
- Lower the bar back to the floor under control.
Technique cues and common mistakes
- Keep your chest up and back flat as you set your grip.
- Push the floor away rather than yanking the bar with your back.
- Stand fully upright at the top without leaning back.