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Hexbar Deadlift

Posted on 03/07/2025
00:42 |

Hex Bar Deadlift: Benefits and Proper Form

Benefits

The hex bar deadlift is a versatile and effective compound exercise that targets multiple muscle groups, including the glutes, hamstrings, quads, lower back, and core. Using a hexagonal (trap) bar instead of a straight barbell offers several unique advantages:

  1. Reduced Lower Back Strain: The neutral grip and positioning of the hex bar allow for a more upright torso, reducing pressure on the lumbar spine compared to a conventional barbell deadlift.

  2. Improved Lifting Mechanics: The design of the hex bar naturally positions the weight in line with the body’s centre of gravity, promoting better balance and lifting form.

  3. Beginner-Friendly: It’s easier to learn and generally more forgiving on joints, making it an excellent option for those new to deadlifting.

  4. Builds Full-Body Strength: Engages multiple muscle groups at once, supporting strength development across the entire body.

  5. Athletic Transfer: Ideal for athletes, as it closely mimics the jumping motion and improves explosive power, useful in sports performance.

  6. Joint-Friendly: The neutral grip position is easier on the wrists, shoulders, and elbows than a traditional overhand or mixed grip.

Proper Form

Performing the hex bar deadlift with correct technique is key to ensuring safety and maximising benefits:

  1. Setup:

    • Step inside the hex bar so that the handles are aligned with the middle of your feet.

    • Stand with feet hip-width apart and grip the handles with a neutral grip (palms facing inwards).

    • Keep your chest up, back flat, and shoulders pulled back and down.

    • Engage your core and ensure your gaze is forward or slightly downward.

  2. Lifting:

    • Drive through your heels and extend through the hips and knees simultaneously.

    • Keep the bar path vertical and close to the body.

    • Stand fully upright at the top of the lift, squeezing the glutes and avoiding overextending the lower back.

  3. Lowering:

    • Hinge at the hips first, then bend the knees to lower the weight in a controlled manner.

    • Return the bar to the ground with the same form you used to lift it.

  4. Breathing:

    • Inhale and brace before lifting.

    • Exhale at the top or once the bar has cleared your knees.

Tips for Best Results

  • Warm up properly and start with lighter weights to master the form.

  • Avoid rounding your back – keep your spine neutral throughout.

  • Use lifting straps or chalk if grip becomes a limiting factor at heavier loads.

  • Incorporate the hex bar deadlift into your training programme 1–2 times per week for strength and power development.