Trap Bar (Hex Bar) Deadlift

Default prescription & biomechanics

Primary muscles

Quadriceps, Glutes, Hamstrings

Secondary muscles

Erector Spinae, Traps, Forearms, Core

Equipment

Trap Bar

Movement pattern

Hinge (Pull force)

Difficulty

Beginner

Working rep range

5-8 reps per set

Between-set interval

150 seconds rest

Intensity & MET

High (6.5 MET)

Step-by-step coaching cues

1. Step inside the hex bar with feet hip width apart and grip the neutral handles.
2. Keep your chest proud, brace 360 degrees around your core, and drive straight up.
3. Aligns the load with your centre of mass for reduced lumbar shear force.

Joint & safety considerations

No specific joint contraindications are flagged for Trap Bar (Hex Bar) Deadlift. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Above-Knee Barbell Hang Power Clean	Barbell swap	Barbell
Barbell Power Clean	Barbell swap	Barbell
Deficit Barbell Deadlift	Barbell swap	Barbell
Single-Arm Alternating Dumbbell Power Snatch	Dumbbell swap	Dumbbell
45-Degree Glute-Ham Back Extension	Bodyweight swap	Bodyweight
Bodyweight Feet Elevated Staggered Glute Bridge	Bodyweight swap	Bodyweight

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.