(703) 266-0118 jamieb@thenzone.com
Trap/Hex Bar Deadlift


  • Step inside the trap/hex bar into the center of the bar.
  • Have your heels at hip width and point toes outwards. Drop hips outwards to bend down and stay in the center of the bar.
  • Grab the bar with the overhand grip on the sides of the bar and keep arms extended.
  • Keep back and shoulders straight and tight by squeezing your shoulder blades together.


  • Pull the bar while keeping back straight and drive through hips by forcing them forwards.
  • Stop once you stand straight up. Don’t over extend your back.
  • Return to starting position by dropping your hips outwards and repeat necessary reps.


  • After completion, return the weight to the ground by dropping hips outwards and let go of the bar.