The hex bar deadlift is an alternative to the traditional barbell deadlift. Performed with a hexagonal barbell, also known as a trap bar, the hex bar deadlift has the lifter position their hands in a parallel (palms in) grip outside of their legs. This unique setup shifts the weight in line with the lifter's center of gravity rather than in front of the body, offering a biomechanically distinct lifting experience.
The hex bar deadlift still activates the same essential muscle groups as conventional or sumo deadlifts, including the glutes, quads, hamstrings, lower back, lats, upper back, and grip. However, due to the bar setup, the hex bar deadlift also works the core and upper body more than other types of deadlifts.
This variation of the deadlift is often preferred by those who experience lower back pain with other types of deadlifts, as the hex bar deadlift can reduce the strain on the spine. Additionally, the hex bar deadlift allows for a higher weight capacity than a barbell, making it a great choice for those looking to increase their strength and power.
To incorporate the hex bar deadlift into your workouts, follow these steps:
1. Load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground.
2. Stand in the center of the apparatus and grasp both handles with a parallel grip (palms in) outside of your legs.
3. Lower your hips, look forward with your head, and keep your chest up. This is your starting position.
4. Begin the movement by driving through your heels and extending your hips and knees simultaneously. Keep your back straight and avoid rounding it at all times.
5. As you lift the weight, focus on pushing your hips forward and pulling your shoulders back, engaging your glutes, quads, hamstrings, lower back, lats, and upper back.
6. Continue lifting until you are standing upright with the weight in line with your center of gravity. Keep your core tight and maintain a neutral spine throughout the movement.
7. Hold the top position briefly, squeezing your glutes and maintaining control over the weight.
8. To lower the weight, initiate the movement by bending your hips and knees, while keeping your back straight and core engaged.
9. Lower the weight back to the ground under control, maintaining proper form and avoiding any jerky movements.
10. Repeat the exercise for the desired number of repetitions.
11. After completing the set, carefully release your grip on the handles and step away from the trap bar.
Incorporating the hex