Hex Bar Deadlift

A deadlift standing inside a hex (trap) bar, keeping the load centered for a more upright, back-friendly pull.

How to do it

1. Stand inside a loaded trap bar with feet shoulder-width apart.
2. Hinge at the hips and knees to grip the handles.
3. Brace your core and set your back flat.
4. Drive through your heels and extend hips and knees to stand up.
5. Lock out at the top with shoulders pulled back.
6. Lower the bar back to the floor under control.

Tips

• Keep your chest up and back flat as you set your grip.
• Push the floor away rather than yanking the bar with your back.
• Stand fully upright at the top without leaning back.

Muscles

Primary: Erector spinae, Glutes (max), Quadriceps

Secondary: Forearm flexors, Hamstrings, Traps