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Hex Bar Deadlift
Intermediate - Strength - Compound
Targeted Muscle Group
Back
Upper Legs
Glutes
Recommended Equipment
How to do it
The hex bar deadlift, also known as the trap bar deadlift, is a variation of the traditional deadlift exercise. It's performed using a hexagonal-shaped barbell, with handles at the sides. The hex bar deadlift is a compound movement that primarily targets the muscles of the lower body, including the hamstrings, glutes, quadriceps, and lower back, while also engaging the core and upper body muscles.
Keep your back straight, chest up, and shoulders pulled back to maintain a neutral spine position. Engage your core muscles to stabilize your torso. With a firm grip on the handles and your weight evenly distributed through your feet, exhale as you drive through your heels and extend your hips and knees to lift the barbell off the ground. Keep the bar close to your body throughout the movement to maintain proper alignment.
As you lift, focus on driving your hips forward and standing tall, while keeping your chest lifted and back straight.
Avoid rounding your lower back or allowing your shoulders to slump forward.
Once you've fully extended your hips and knees, pause briefly at the top of the movement, ensuring full hip extension. Squeeze your glutes at the top to maximize contraction in the posterior chain muscles.
Inhale as you slowly lower the barbell back to the starting position by bending at the hips and knees.
Keep the movement controlled and maintain proper form as you lower the weight back down.
Avoid dropping the weight or allowing it to slam down, as this can strain your muscles and joints.
