Hex Bar Deadlift

Muscles worked by the Hex Bar Deadlift

Primary

Lower BackErector SpinaeGlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Forearm FlexorsWrist Flexor MusclesHamstringsHamstring MusclesTrapsTrapezius

Also called: erector spinae, spinal erectors, lower back muscles, back extensors, glute, glutes.

Equipment

Trap Bar

Also called: hex bar, shrug bar, deadlift bar, diamond bar, open trap bar.

How to do the Hex Bar Deadlift

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.

Form 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.

At a glance

Hex Bar Deadlift in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Dumbbell Deadlift
• Dumbbell Romanian Deadlift
• Good Morning
• Kettlebell Deadlift
• Kettlebell Single Leg Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "hex-bar-deadlift",
  "name_en": "Hex Bar Deadlift",
  "name_de": "Hex-Bar Deadlift",
  "name_es": "Peso Muerto con Barra Hexagonal",
  "description_en": "A deadlift standing inside a hex (trap) bar, keeping the load centered for a more upright, back-friendly pull.",
  "description_de": "Ein Kreuzheben in der Hexbar (Trap Bar) — die zentrierte Last erlaubt einen aufrechteren, rückenfreundlicheren Zug.",
  "description_es": "Un peso muerto de pie dentro de una barra hexagonal, manteniendo la carga centrada para un tirón más erguido y amable con la espalda.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "trap_bar",
  "body_part": "back",
  "primary_muscles": [
    "erector_spinae",
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "forearm_flexors",
    "hamstrings",
    "trapezius"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "shoulder_safe",
    "knee_safe"
  ],
  "variation_group": "deadlift",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand inside a loaded trap bar with feet shoulder-width apart.",
    "Hinge at the hips and knees to grip the handles.",
    "Brace your core and set your back flat.",
    "Drive through your heels and extend hips and knees to stand up.",
    "Lock out at the top with shoulders pulled back.",
    "Lower the bar back to the floor under control."
  ],
  "instructions_de": [
    "Stehe in einer beladenen Trapezstange, Füße schulterbreit.",
    "Beuge Hüften und Knie, um die Griffe zu fassen.",
    "Spanne den Rumpf an und halte den Rücken flach.",
    "Drücke durch die Fersen und strecke Hüften und Knie, um aufzustehen.",
    "Oben mit zurückgezogenen Schultern lockoutten.",
    "Senke die Stange kontrolliert zurück auf den Boden."
  ],
  "instructions_es": [
    "Colócate dentro de una barra trampa cargada con los pies a la anchura de los hombros.",
    "Flexiona caderas y rodillas para agarrar las asas.",
    "Contrae el core y mantén la espalda plana.",
    "Empuja con los talones y extiende caderas y rodillas para ponerte erguido.",
    "Bloquea en la parte alta con los hombros hacia atrás.",
    "Baja la barra al suelo de forma controlada."
  ],
  "tips_en": [
    "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."
  ],
  "tips_de": [
    "Halte die Brust oben und den Rücken flach, während du den Griff einstellst.",
    "Drücke den Boden weg, statt die Stange mit dem Rücken hochzureißen.",
    "Richte dich oben ganz auf, ohne dich zurückzulehnen."
  ],
  "tips_es": [
    "Mantén el pecho arriba y la espalda plana mientras ajustas el agarre.",
    "Empuja el suelo en lugar de tirar de la barra con la espalda.",
    "Ponte completamente erguido arriba sin inclinarte hacia atrás."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/hex-bar-deadlift-start.webp",
      "peak": "images/flat/hex-bar-deadlift-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "hex-bar-deadlift");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.