Why You Should Use the Trap Bar for Deadlifts

When most people think of deadlifts, they picture a straight barbell loaded up with heavy plates. But there’s another tool in the gym that’s often overlooked — and it might just be the smarter choice for many lifters: the trap bar.

Also known as a hex bar, the trap bar offers several advantages over the traditional straight bar deadlift. Whether you're a beginner or an experienced lifter, here’s why you should consider using it in your training.

1. Incredible Versatility

The trap bar isn't just for deadlifts. You can use it for shrugs, farmer carries, bent-over rows, and even overhead presses depending on the model. Its unique design allows for multiple training styles — from strength and hypertrophy to power and conditioning. It’s a multi-purpose tool that brings variety to your training while still delivering results.

2. Beginner-Friendly

The trap bar naturally puts your body in a more upright and neutral position, making it easier to learn proper mechanics without the steep learning curve of the straight bar deadlift. The handles are higher and positioned at your sides rather than in front of you, which helps beginners feel more balanced and stable. If you're teaching someone new how to deadlift, this is a great starting point.

3. Back-Friendly Mechanics

One of the biggest benefits of the trap bar deadlift is how much friendlier it is on the lower back. The neutral grip and central load position reduce stress on the lumbar spine, making it a safer option for those recovering from back issues or looking to minimize risk of injury. It encourages more of a squat-hinge hybrid, which takes pressure off the lower back while still targeting the posterior chain.

4. Easier to Load Heavy

The trap bar often feels more “natural” when lifting heavy, which gives many lifters the confidence to push the weight. Because the handles are typically higher and better aligned with your center of mass, it’s easier to maintain control and stability. This makes it an excellent tool for building raw strength — especially when you're aiming to hit heavy reps safely.

Final Thoughts
If you’re only using a straight bar for deadlifts, you’re missing out. The trap bar is not just a backup option — it's a smart, versatile, and effective training tool for lifters of all levels. Whether your goal is to build strength, protect your back, or simply learn proper lifting mechanics, the trap bar delivers.

Looking to learn how to integrate trap bar training into your workouts? Reach out today and let’s build a program that fits your goals.