Trap bar deadlift

Trap bar

Also called hex bar deadlift

Trap bar deadlift, end position — Images: Free Exercise DB (public domain)

Deadlift standing inside a hexagonal bar with neutral-grip handles. The load sits beside the body, so the torso stays more upright and the knees bend more than with a straight bar.

Stand in the middle of the bar, hips between squat and hinge height
Chest up, brace, push the floor away
Lock hips and knees out together

Movement

Pattern: Hinge
Type: Compound, several joints move
Sides: Both sides together
Equipment: Trap bar
Variation of: Barbell deadlift

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

TrapsHelper
ForearmsHelper

Core

Lower backHelper

Lower body

GlutesMain
QuadsMain
HamstringsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Injury risk lower is better2.0
Low risk with basic technique. 1 source.
- 2/5 Called the best bet when mobility limits or lower-back history are concerns. Jeremy Ethier, What is The BEST Type of Deadlift? (CHOOSE WISELY!) @ 4:38videoExpert opinion2019checked by AI
Skill demand lower is better2.0
Low; learned in a session. 1 source.
- 2/5 Raised handles shorten the range and make setup easier for beginners and tall lifters. Jeremy Ethier, What is The BEST Type of Deadlift? (CHOOSE WISELY!) @ 4:07videoExpert opinion2019checked by AI
Spinal load lower is better2.0
Light. 1 source.
- 2/5 Handles at the sides keep the load near the center of mass, cutting lumbar shear and easing a neutral back. Jeremy Ethier, What is The BEST Type of Deadlift? (CHOOSE WISELY!) @ 4:38videoExpert opinion2019checked by AI