Hex Bar Deadlift with Shrug – Benefits and Form
Overview
The hex bar deadlift with shrug (also known as a trap bar deadlift with shrug) is a compound exercise that combines the strength benefits of a deadlift with the upper trapezius development of a shrug. Using a hexagonal or trap bar allows for a more natural lifting position and reduces strain on the lower back, making it a popular choice among athletes and gym-goers in the UK and beyond.
Benefits
1. Reduced Stress on the Lower Back
The hex bar's neutral grip and centralised weight distribution place less strain on the lumbar spine compared to a conventional barbell deadlift. This makes it a safer option for those with back concerns or beginners still developing proper technique.
2. Enhanced Trap Development
By adding a shrug at the top of the movement, you engage the upper trapezius muscles, promoting better posture and upper back strength – crucial for athletes, manual labourers, and desk workers alike.
3. Greater Force Production
Studies have shown that lifters can generally lift more weight with a hex bar than with a straight barbell. This translates to greater power output and improved athletic performance, especially in sports that require sprinting or jumping.
4. Improved Grip Strength
Holding the handles of the hex bar challenges your grip, particularly when heavier loads are used. This leads to stronger forearms and better overall lifting capability.
5. Functional, Full-Body Engagement
This movement recruits multiple muscle groups – including the quads, glutes, hamstrings, core, traps, and forearms – making it a highly efficient full-body exercise.
Correct Form
Starting Position:
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Step into the centre of the hex bar so your feet are shoulder-width apart.
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Bend at the hips and knees to grip the handles, keeping your back flat and chest up.
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Engage your core and ensure your shoulders are positioned directly above the handles.
Execution:
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Deadlift Phase:
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Drive through your heels and extend your hips and knees to lift the bar off the ground.
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Maintain a neutral spine throughout the movement.
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Stand fully upright at the top, with your shoulders back but not excessively arched.
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Shrug Phase:
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Once you’re standing tall, perform a shrug by lifting your shoulders straight up towards your ears.
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Hold the contraction for a second at the top, then slowly lower your shoulders.
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Descent:
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Reverse the motion by pushing your hips back and bending your knees to lower the bar under control.
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Reset and repeat for the desired number of repetitions.
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Tips for Best Results
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Avoid rolling the shoulders during the shrug – keep the movement vertical.
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Control the movement throughout – avoid bouncing the weight off the floor.
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Start light and gradually increase the weight as your form improves.
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Use lifting straps if grip fatigue becomes a limiting factor, especially during high-rep sets.
Conclusion
The hex bar deadlift with shrug is a versatile, effective, and joint-friendly exercise that builds strength, muscle mass, and power across the entire body. Whether you're a beginner or an experienced lifter, incorporating this movement into your routine can yield excellent results while reducing the risk of injury.
Let me know if you'd like a printable version or training programme that includes this movement.