If you’re focused on strength training, be sure to try the barbell deadlift. After all, it is an effective strength exercise for the whole body.
When someone talks about the deadlift, you probably think of a bodybuilder lifting a straight bar off the ground and then lowering it again. This is a great way to help build muscle and improve grip strength. But if you’re new to deadlifting, you should use a rack. Due to its hexagonal shape, it does not create a large load on the back, which is why it is also called a hexagon. The barbell deadlift is an effective strength training exercise. While it is good for the whole body, it is most beneficial for the lower body. But to prevent injury, make sure you do it right.
What is a trap bar deadlift?
The barbell deadlift is a strength exercise performed using a hex bar or a weight machine. “It combines elements of the squat and the traditional deadlift, allowing the lifter to stand in the bar and lift the weight with a neutral grip, reducing stress on the lower back,” says fitness expert Jeet Sanghavi.
It targets several muscles, including the quadriceps, hamstrings, glutes, spinal erectors, and traps. It also engages the core and forearms for stability and grip strength, making it an effective full-body strength exercise. “You can do hex barbell deadlifts 1 or 2 times a 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,” says the expert.
Trap bar deadlift vs regular deadlift
Regular bars are made of straight metal, where you can put weights. The racks, on the other hand, are hexagonal in shape with sleeves at the end for weight loading. They have handles on both sides, which makes it easier to grip the bar.
“Because the hex barbell deadlift uses a neutral grip and places the weight closer to the body, it manages to reduce stress on the lifter’s lower back,” says the expert. As for the regular deadlift, it uses a straight bar, which means more hamstrings and spinal erectors are involved. This requires more flexibility and creates a higher risk of back strain.
Although the form is very different, both involve lifting heavy weights off the floor. They also involve similar ranges of motion and work similar muscles. But in a study published in the Journal of Strength and Conditioning Research in 2011, the barbell deadlift was found to be a more effective exercise than the barbell deadlift. The researchers found that the design of the machine helped change the moment of resistance in the participants’ joints, making the hex bar deadlift the best strength-building exercise.
How to do a deadlift on a trap bar?
- Stand inside a trap or hexagon with your feet shoulder-width apart.
- Push your glutes back and bend your knees, keeping your back straight.
- Hold the handles firmly, keep your head in a neutral position, and fix your gaze on the object or person in front of you.
- Squeeze your shoulder blades together and make sure your hips are below your shoulders, then prepare to lift.
- Engage your core and drive through your heels to lift the rack.
- Stand tall, then lower in a controlled manner to complete the rep.
What are the health benefits of barbell deadlifts?
- Builds muscles: Deadlifting on a machine uses several muscle groups, so it can help build muscle mass. In a study published in BMC Sports Science, Medicine And Rehabilitation in May 2024, researchers found that trap bar deadlifts help improve muscle strength, power, and muscle mass.
- Engages the core: Since you need to maintain stability during the lift, this activates your core muscles.
- Reduces the load on the lower back: “It’s safer on the lower back than the traditional deadlift, 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 strain on the spine.
- Good for beginners: The barbell deadlift is generally considered an easier option for beginners because it doesn’t put a lot of stress on the back.
Common mistakes to avoid when performing the barbell deadlift
Common mistakes when deadlifting on a hex bar include:
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- Rounding the back
- Lifting with the hands instead of driving through the legs
- Wrong grip
- Overstretching above
- Eating excess weight. Beginners can aim to lift 103 pounds of dumbbells.
When done incorrectly or with excess weight, the trap bar deadlift can cause back strain, joint discomfort, or muscle imbalances. Exercising too much without adequate rest can also lead to fatigue or overuse injuries. “Ensure proper form, controlled movement, and a neutral spine to prevent injury and increase efficiency when performing trap bar deadlifts,” says the expert.
Who Should Avoid Trap Bar Deadlifts?
The hex barbell deadlift is suitable for beginners, athletes and fitness enthusiasts looking to build strength and muscle. “Its comfortable design and reduced stress on the spine make it an excellent option for people looking for complex exercises that are safe and effective,” says the expert. But some people may need to avoid the hex barbell deadlift:
- Individuals with back, knee, or hip injuries should avoid deadlifting with a barbell until cleared by a physician.
- Poor mobility or poor form can increase the risk of injury.
- Beginners should prefer to master basic lifting techniques before attempting this exercise.
Barbell deadlifts can help build muscle. But focus on proper form and gradual progression to minimize risk while performing the hex bar deadlift.
Related FAQ
Is the trap bar deadlift better than the squat?
Deadlifts and squats serve different purposes. Deadlifts are better for overall pulling power and target the posterior chain, while squats emphasize leg and hip strength. The choice depends on your fitness goals, as both exercises complement each other in a balanced training program.
Are Trap Bar Deadlifts Safe for Seniors?
The deadlift on the trap bar can be performed by older people if they already have experience in it. But beginners should avoid this, as many older people have back and posture problems. This can make it difficult to lift weights correctly.
