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trap bar hinge Activity intensity • High
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Trap Bar (Hex Bar) Deadlift
Primary Muscles: quadriceps, glutes, hamstrings
Secondary Stabilisers: erector spinae, traps, forearms, core
DEFAULT REP RANGE
5-8 reps
INTERVAL REST TARGET
150s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Step inside the hex bar with feet hip width apart and grip the neutral handles.
- Keep your chest proud, brace 360 degrees around your core, and drive straight up.
- Aligns the load with your centre of mass for reduced lumbar shear force.