Hamstrings exercise

Hex Bar Deadlift

How to do the Hex Bar Deadlift with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand in the middle of the hex bar with feet approximately hip width apart. Grab the hex bar handles, whether high or low in their center. Brace your core, and think about sitting down slightly to engage your hamstrings. Try to turn your elbow pits forward to turn on your lats.…
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Illustration showing the Hex Bar Deadlift
Targets

Muscles worked

Hamstrings muscle Hamstrings Primary Glutes muscle Glutes Primary Lower Back muscle Lower Back Secondary
Gear

Equipment

Hex bar Hex bar
Technique

How to do the Hex Bar Deadlift

  1. 1 Stand in the middle of the hex bar with feet approximately hip width apart.
  2. 2 Grab the hex bar handles, whether high or low in their center.
  3. 3 Brace your core, and think about sitting down slightly to engage your hamstrings.
  4. 4 Try to turn your elbow pits forward to turn on your lats.
  5. 5 Squeeze the handles.
  6. 6 Stand up, focusing on lifting with your legs.
  7. 7 Squeeze your glutes at the top.
  8. 8 Lower the hex bar to the ground with control.