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How to Do a Hex Bar Deadlift | BridgeAthletic

Posted by BridgeAthletic on Sep 4, 2015 10:17:00 AM

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Day 5: The Hex Bar Deadlift

Welcome to the final installation of the deadlift progression in the BridgeAthletic Building Blocks seriesToday we will take on the pinnacle of the Deadlift progression - the Hex Bar Deadlift.


We prefer to recommend the Hex Bar / Trap Bar over a regular barbell because It helps to decrease shear forces on the lumbar spine. This allows you to stabilize your shoulders in neutral and promotes proper movement mechanics, especially with taller athletes.

Exercise 5: The Hex-Bar Deadlift


Stand with your feet slightly wider than shoulder-width apart, toes rotated out slightly. Keeping your chest up and hips down, squat down and grab hold of the side handles. With a controlled movement, standup without locking out your knees. Slight pause. Control the movement as you return to the start position. Focus on not crashing the bumper plates into the floor. Repeat for prescribed reps in a controlled tempo.

Bridge Tip: Keep your chest up and hips down, especially as you get tired. Do not start the movement by raising your hips. This puts pressure on your lower-back, making the movement similar to a back extenstion and not a full-body movement.

More Building Blocks:

Be sure to check out the rest of the progression if you have more questions on how to master the squat.

Day 1: Frog Squat
Day 2: Monster Walks
Day 3: KB/DB Goblet Squat
Day 4: DB Deadlift

Now it's your turn:

Thanks for joining us on the final stage of the squat progression. Follow us on Facebook at, Twitter at or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAthletes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
Be sure to check back next week for the Combo Pullup Progression.

Topics: Performance Trends