If you’re focused on strength training, be sure to try the trap bar deadlift. After all, it is an effective full-body strength training exercise.
When someone talks about deadlifts, you probably think of a bodybuilder picking up a straight barbell off the floor and then putting it back down. It’s a great way to build muscle mass and improve grip strength. But if you’re new to deadlifts, you should use a trap bar. It does not put much strain on your back thanks to its hexagonal shape, which is why it is also called a hexagonal bar. The trap bar deadlift is an effective strength training workout. While it’s good for your entire body, it’s especially beneficial for your lower body. But to avoid injury, make sure you do it right.
What is the trap bar deadlift?
The trap bar deadlift is a strength training exercise performed using a hex bar or trap bar. “It combines elements of a squat and a traditional deadlift, allowing the athlete to stand inside the bar and lift the weight with a neutral grip, reducing strain on the lower back,” says fitness expert Jeeth Sanghavi.
It targets multiple muscles, including the quadriceps, hamstrings, glutes, spinal erectors, and traps. It also engages the core and forearms for added stability and grip strength, making it an effective full-body strength exercise. “You can perform the hex bar deadlift 1 or 2 times per week, depending on your fitness level and health goals. This frequency offers a good balance between maximizing the benefits of this exercise and allowing time for recovery,” explains the expert.
Trap Bar Deadlift vs Regular Deadlift
Regular dumbbells are simply made of straight metal that you can put weights on. Trap bars, on the other hand, are hexagonal in shape with sleeves on the end for loading weight. They feature handles on both sides, making it easier to grip the bar.
“Since the hex bar deadlift uses a neutral grip and positions the weight closer to the body, it manages to reduce the strain on the athlete’s lower back,” explains the expert. As for the regular deadlift, it uses a straight bar, which involves engaging the hamstrings and spinal erectors more. This requires greater flexibility and poses a higher risk of back pain.
Although the form is a big difference, both involve lifting heavy weights off the ground. They also involve similar ranges of motion and work on similar muscles as well. But in a study published in the Journal of Strength and Conditioning Research In 2011, the trap bar deadlift was found to be a more effective exercise than the straight barbell deadlift. Researchers found that the trap bar design helped change the moment of resistance at participants’ joints, making the hex bar deadlift a better workout for gaining strength.
How to do the trap bar deadlift?
- Stand inside the trap or hex bar with your feet shoulder-width apart.
- Push your butt back and bend your knees while keeping your back straight.
- Grasp the handles firmly, keep your head in a neutral position, and focus your gaze on an object or person in front of you.
- Squeeze your shoulder blades and make sure your hips are lower than your shoulders, then prepare to initiate the lift.
- Engage your core and drive through your heels to lift the trap bar.
- Stand up straight then lower it under control to complete the repetition.
What are the health benefits of the trap bar deadlift?
- Builds muscle: The trap bar deadlift engages multiple muscle groups, so it can help build muscle mass. In a study published in BMC Sports Sciences, Medicine and Rehabilitation in May 2024, researchers found that the trap bar deadlift helped improve muscle strength, power as well as lean mass.
- Engages the core: Since you need to maintain stability while lifting, this activates your core muscles.
- Reduces lower back tension: “It is safer for the lower back than traditional deadlifts, making it a suitable choice for building strength while minimizing the risk of injury,” says Sanghavi. Because the weight is closer to the body’s center of gravity, it puts less pressure on the spine.
- Good for beginners: The trap bar deadlift is generally considered an easier option for new lifters because it doesn’t put a lot of stress on the back.

Common Mistakes to Avoid When Deadlifting with Trap Bar
Common mistakes when doing the hex bar deadlift include:
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- Round your back
- Lift with your arms instead of through your legs
- Bad grip
- Exaggeration at the top
- Use excessive weight. Beginners can aim to lift weights of 103 pounds.
When performed incorrectly or with excessive weight, the trap bar deadlift can cause back strain, joint pain, or muscle imbalances. Exercising too much without adequate rest can also lead to fatigue or overuse injuries. “Ensure proper form, controlled movements, and a neutral spine to avoid injury and maximize efficiency during the trap bar deadlift,” says the expert.
Who should avoid the trap bar deadlift?
The hex bar deadlift is suitable for beginners, athletes, and fitness enthusiasts looking to build strength and muscle. “Its user-friendly design and reduced spinal load make it a great option for people looking for a safe and effective compound exercise,” says the expert. But some people may need to avoid the hex bar deadlift:
- People with back, knee, or hip injuries should avoid the trap bar deadlift until cleared by a doctor.
- Poor mobility or improper form can increase the risk of injury.
- Beginners should prioritize mastering basic lifting techniques before attempting this exercise.
The trap bar deadlift can help build muscle mass. But focus on proper form and gradual progression to minimize risk when doing the hex bar deadlift.
Related FAQs
Is a trap bar deadlift better than a squat?
The trap bar deadlift and trap bar squat serve different purposes. The deadlift is better for overall pulling strength and targets the posterior chain, while squats emphasize leg and hip strength. The choice depends on the fitness goals, because the two exercises complement each other in a balanced training program.
Is the trap bar deadlift safe for seniors?
The trap bar deadlift can be performed by older people if they already have experience with it. But beginners should avoid it because many seniors have back and posture problems. This can make it difficult for them to lift the weights correctly.
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