The hex bar deadlift—also known as the trap bar or square bar deadlift—has become a go-to lift for athletes and general lifters alike. Safer on the spine, easier on the grip, and highly versatile, it offers a practical alternative to the traditional barbell deadlift. Whether you’re using an octagon deadlift bar in your garage gym or a heavy-duty square trap bar at a facility, knowing where you stand and what to aim for can keep your progress focused and sustainable.
What Is a Hex (or Square) Bar Deadlift?
The hex bar—sometimes shaped like a hexagon or octagon—is a specialized barbell that allows you to stand inside the frame. Unlike the conventional deadlift that places the load in front of your body, the hex bar centers the weight, reducing shear stress on the lower back. This setup promotes a more upright torso and shifts emphasis toward the quads and traps while still hitting the hamstrings and glutes.
The term “square bar deadlift” may refer to bars with more rectangular frames, but the principles and mechanics remain nearly identical to hex or trap bar deadlifts.
Average Trap Bar and Hex Bar Deadlift Numbers
Strength varies by training level, body weight, and sex, but some general benchmarks can help frame expectations:
| Experience Level | Average Hex Bar Deadlift (Male) | Average Hex Bar Deadlift (Female) |
|---|---|---|
| Beginner | 185–225 lbs | 95–135 lbs |
| Intermediate | 275–365 lbs | 165–225 lbs |
| Advanced | 405–500+ lbs | 250–315+ lbs |
Compared to straight bar deadlifts, most lifters can pull 5–15% more with a hex bar. This is due to improved biomechanics, reduced range of motion, and more favorable leverage.
What Is a Good Hex Bar Deadlift Weight?
A “good” weight depends on your goals:
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General fitness: 1.5x bodyweight is a solid target.
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Athletes: 2x bodyweight is a respectable benchmark.
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Strength-focused lifters: 2.5x bodyweight or more is often the goal.
If you’re asking, how much should I hex bar deadlift—a reliable answer is “as much as you can with perfect form.” For most lifters, progress matters more than the number.
Hex Bar Deadlift Strength Standards by Bodyweight
To break things down further, here’s a snapshot for adult males:
| Bodyweight (lbs) | Beginner | Intermediate | Advanced |
|---|---|---|---|
| 150 | 175 | 305 | 425 |
| 180 | 215 | 350 | 475 |
| 210 | 245 | 385 | 515 |
And for adult females:
| Bodyweight (lbs) | Beginner | Intermediate | Advanced |
|---|---|---|---|
| 120 | 95 | 165 | 225 |
| 140 | 110 | 185 | 250 |
| 160 | 125 | 205 | 275 |
These numbers are averages, not ceilings. Your progress might look different—and that’s okay.
How Much Does an Octagon Deadlift Bar Weigh?
While most hex bars weigh 45–60 lbs, octagon deadlift bars—especially commercial or competition-grade—can range from 55–75 lbs. Always verify the weight of your bar before calculating your total lift. Many manufacturers label it, but when in doubt, weigh it yourself or check the manual.
Personal Insight: Why I Use the Trap Bar
I started incorporating trap bar deadlifts into my routine after a lower back strain from heavy conventional deadlifts. The change was immediate—I could train heavy with far less discomfort. Over time, I found that my quad development improved and my deadlift numbers didn’t just recover—they surpassed previous PRs.
The trap bar became more than a backup; it became a mainstay. If you’re someone who struggles with traditional deadlift form or lower back fatigue, don’t be afraid to make the switch.
Final Thoughts
Hex bar deadlifts offer an efficient, joint-friendly way to build full-body strength. Whether you're pulling with an octagon frame or square trap bar, focusing on quality movement and progressive overload is more important than chasing someone else’s numbers. Use the averages and standards as guides—not judgments—and build a deadlift that works for your goals, your body, and your journey.
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