Hex Bar Deadlift
Hexagonal bar aligns load with center of gravity
- Level
- Intermediate
- Equipment
- Trap Bar
- Movement
- Deadlift · Standing
- Tracks
- Weight & Reps
Works
Glutes Hamstrings Quadriceps Lower Back Traps Forearms Abdominals Back
How to do it
- Step inside the hex bar and stand with feet hip-width apart.
- Hinge at the hips to grip the handles with palms facing each other.
- Keep your chest up and spine neutral while dropping your hips.
- Brace your core and pull the slack out of the bar before you lift.
- Drive through your mid-foot to extend your hips and knees simultaneously.
- Stand fully upright by squeezing your glutes at the top.
- Lower the weight by pushing your hips back before bending your knees.
Common mistakes
- Rounding the lower back during the initial pull.
- Turning the lift into a squat by dropping hips too low.
- Hyperextending the spine at the top of the movement.
- Letting the knees cave inward during the ascent.
Safety
Avoid rounding the spine under heavy load to prevent disc injury.
Do not hyperextend your lower back at the lockout position.
Tips
- Imagine closing a car door with your hips to initiate the hinge.
- Keep the bar path vertical by pulling your shoulders back slightly.
- Maintain tension in your lats throughout the entire movement.
Details
- Base movement
- Deadlift
- Load position
- At the sides
- Arms
- Both
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Shoulder-width
