The trap bar deadlift is a great exercise that is gaining popularity and you will be seeing more of them in conventional fitness facilities. It can also be referred to as the hex bar. It is a great exercise because it is fairly simple involving the lower body and upper body. It has the benefits from both the barbell back squat and the straight bar deadlift. It provides less stress on the spinal column compared to a straight bar deadlift because of the position of the weight relative to the line of gravity of the exercise. There are less compressional forces on the back because the weight is held in the hands spreading the forces in and around the muscles.
Below is a link to a video of an athlete performing a trap bar deadlift.
Setup and Instructions
- Step into the bar
- Pull shoulders back and keep back straight
- Grip handles and lift up
- Push the floor
- Keep your knees in line with your hip and ankles
- Lower the weight with control and reset
If you have any questions regarding the use of a trap bar or needing variations, please feel free to contact me at the following below:
Certified Athletic Therapist
Certified Strength and Conditioning Coach
BPHE, R. Kin (CAT(C)), CSCS