The deadlift is the most popular compound movement and rightfully so — it’s become the ultimate test by which we measure strength. The standard method is the classic Olympic barbell. But an increasing number of lifters are switching to the hex bar (also called the trap bar), and the research behind that shift is more compelling than most people realize.
This isn’t a case of one being objectively better than the other. It’s a case of different tools serving different purposes — and knowing which serves yours.
What Is the Hex Bar?
The hex bar is a hexagonal-shaped frame that you step inside of, with handles positioned at your sides rather than in front of your shins. This design shifts the center of gravity in line with your body rather than in front of it — which is the fundamental mechanical difference that changes everything about how the lift feels and what it does to your body.
It also goes by the name “trap bar” because many gym-goers use it for shrugs, which target the trapezius. But its most significant application is the deadlift.
What the Research Actually Shows
Three key studies have examined the hex bar vs barbell deadlift comparison in detail:
Swinton et al. (2011) — Journal of Strength and Conditioning Research The most widely cited study on this topic found that when participants deadlifted with a hex bar, they could lift an average of approximately 50 lbs more compared to the barbell. Peak force, peak power and peak velocity were all significantly higher with the hex bar. The study also confirmed that the hex bar places substantially less shear force on the lower back.
Camara et al. (2016) — Journal of Strength and Conditioning Research Examined muscle activation and power output between the two variations. Found that the hex bar produced greater peak power output — particularly relevant for athletes training for speed and explosiveness. Quadriceps activation was significantly higher with the hex bar; hamstring and glute activation was higher with the barbell.
Andersen et al. (2018) — Journal of Strength and Conditioning Research An EMG comparison confirmed that the barbell deadlift places greater demand on the posterior chain — glutes, hamstrings and back extensors — while the hex bar deadlift produces greater quadriceps and knee extensor activation. Also confirmed the hex bar’s lower back strain reduction.
Gundersen et al. (2025) — Journal of Strength and Conditioning Research The most recent major study compared conventional, sumo and hex-bar deadlifts in strength-trained women. Results showed the hex-bar produced greater barbell velocity and knee joint moments — suggesting it may be particularly beneficial for targeting the knee extensors and developing power output.
The Core Biomechanical Difference
With a barbell, the weight is positioned in front of your body. This creates a longer moment arm from the load to your spine — which is what generates the higher shear forces in the lower back and places greater demand on the posterior chain.
With the hex bar, you stand at the center of gravity of the load. The moment arm is shorter. Your torso stays more upright naturally. Less forward lean means less lower back involvement and more leg drive.
The simple version: the barbell deadlift resembles a hip hinge. The hex bar deadlift resembles a squat-deadlift hybrid. Both are pulling movements, but they load the body quite differently.
Side-by-Side Comparison
| Barbell Deadlift | Hex Bar Deadlift | |
|---|---|---|
| Bar position | In front of shins | You stand inside the bar |
| Torso angle | More forward lean | More upright |
| Lower back demand | Higher | Significantly lower |
| Quad activation | Lower | Higher |
| Glute/hamstring activation | Higher | Lower |
| Maximum load possible | ~50 lbs less | ~50 lbs more |
| Peak power output | Lower | Higher |
| Technical difficulty | Higher | Lower |
| Competition legal | Yes (powerlifting) | No |
| Best for | Posterior chain, powerlifting | Athletes, beginners, lower back issues |
Who Should Use the Hex Bar
Beginners. The hex bar is easier to learn. The neutral grip is comfortable, the setup is intuitive and the more upright torso position is forgiving of minor form breakdowns. If you’re new to deadlifting, starting on the hex bar lets you build strength and confidence before moving to the more technically demanding barbell.
Athletes training for power and explosiveness. The hex bar consistently produces higher peak power output in research. For athletes who need explosive hip extension — sprinters, jumpers, field sports players — the hex bar’s power advantage is meaningful.
Lifters with lower back problems. If lower back pain has kept you away from deadlifting, the hex bar is worth trying. The reduced shear forces on the lumbar spine make it significantly more comfortable for most people with existing back issues. As the original article notes: if you’ve given up on deadlifts because of lower back pain, the hex bar could be the fix that gets you back on track.
Anyone who wants to lift more weight. You’ll move approximately 50 lbs more on the hex bar than the barbell. More weight under tension means more total mechanical stimulus — which matters for muscle and strength development.
Who Should Use the Barbell
Powerlifters. Competition requires the barbell. No debate here.
Anyone prioritizing glute and hamstring development. The posterior chain advantage of the barbell is clear in the research. If building the glutes, hamstrings and back extensors is the primary goal, the barbell deadlift is the more direct tool.
Experienced lifters who’ve mastered the pattern. The barbell hip hinge pattern has broader carryover to other movements — Romanian deadlifts, good mornings, Olympic lifts. Building proficiency on the barbell pays dividends across a wider range of training.
Should You Do Both?
Yes — and the research supports this approach. Both variations of the deadlift have their place. The hex bar enables higher power output, more explosiveness and stronger quadriceps activation while simultaneously reducing back strain. However, the barbell remains the better choice if you specifically want to strengthen your glutes, hamstrings and back extensors. When used in combination, both tools offer the best of both worlds — functional strength, stability and maximum performance.
A practical approach for most lifters: use the barbell as your primary deadlift for posterior chain development and strength, and rotate the hex bar in periodically — particularly during phases where you want to emphasize power output, reduce lower back fatigue or simply move more total weight.
Even if you’re a competitive powerlifter, training with the hex bar sporadically will help you handle heavier loads and build quad strength that transfers back to the barbell pull.
How to Deadlift With a Hex Bar
Setup: Step inside the hex bar and position yourself in the center. Feet hip-width apart. Bend down and grip the handles — they’ll be at your sides. This is already easier than the barbell setup because you don’t have to reach in front of you.
Position: Push your hips back, lower your hips until your shins are roughly vertical and your back is flat. Because the handles are at your sides, you’ll naturally sit more upright than in a barbell deadlift.
The pull: Drive through the floor, extending hips and knees simultaneously. The movement will feel more like a squat than a standard deadlift. Keep the core braced throughout. At the top, stand tall — don’t hyperextend.
The descent: Push the hips back and lower the bar under control. Don’t let it drop.
The same fundamental rules apply as with any deadlift — neutral spine, braced core, controlled movement. See our complete deadlift form guide for the full breakdown.
The Bottom Line
If your gym has a hex bar, you should be using it — not instead of the barbell, but alongside it. The hex bar lets you lift more weight, produces higher power output, reduces lower back stress and is easier to learn. The barbell builds more posterior chain strength and is the only legal option for powerlifting competition.
Most lifters would benefit from both in their program. The question isn’t which is better — it’s which serves your current goal.
For more on deadlift variations, see Sumo vs Conventional Deadlift and Romanian Deadlift: How to Do It.
References:
- Swinton et al. (2011). A biomechanical analysis of straight and hexagonal barbell deadlifts. Journal of Strength and Conditioning Research, 25(7), 2000–2009.
- Camara et al. (2016). Muscle activation and power characteristics: straight and hexagonal barbells. Journal of Strength and Conditioning Research, 30(5), 1183–1188.
- Andersen et al. (2018). Electromyographic comparison of barbell deadlift, hex bar deadlift, and hip thrust. Journal of Strength and Conditioning Research, 32(3), 587–593.
- Gundersen et al. (2025). Biomechanical comparison between conventional, sumo, and hex-bar deadlifts. Journal of Strength and Conditioning Research, 39(3), 281–288.
