Top Alternatives to the Trap Bar Deadlift (Hex Bar): A Complete Guide

The trap bar deadlift (also known as the hex bar deadlift) is a staple in many strength training programs due to its ability to blend the benefits of both squats and deadlifts while being easier on the spine. But what if you don’t have access to a trap bar, or you’re looking to mix up your training? Fortunately, there are several excellent alternatives that mimic the mechanics and benefits of the trap bar deadlift.

Below, we break down the best trap bar deadlift alternatives, their benefits, and how to choose the right one for your goals.

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Why Look for a Trap Bar Deadlift Alternative?

You might want a substitute for the trap bar deadlift if:

• Your gym doesn’t have a trap bar or hex bar.

• You train at home with limited equipment.

• You want to target the same muscle groups with slight variations.

• You’re recovering from injury and need to reduce spinal stress.

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1. Dumbbell Deadlifts (Trap Bar Deadlift Alternative with Dumbbells)

Why it works:
Dumbbell deadlifts closely mimic the neutral grip and centered load of a trap bar deadlift. Holding a dumbbell in each hand at your sides naturally aligns the weight with your center of mass, reducing lower back strain.

Muscles worked: Glutes, hamstrings, quads, traps, and core.

Tip: Use heavy dumbbells with a controlled tempo. If your dumbbells are too light, perform higher reps or tempo deadlifts for added difficulty.

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2. Kettlebell Deadlifts (or Sumo Kettlebell Deadlifts)

Why it works:
Placing a heavy kettlebell between your feet allows for a hip-hinge pattern that resembles the trap bar setup. The wide stance sumo version places more emphasis on the glutes and inner thighs.

Muscles worked: Glutes, hamstrings, quads, lower back, and grip.

Tip: Drive through the heels and keep your chest tall—think of pushing the floor away instead of pulling the weight up.

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3. Landmine Deadlifts

Why it works:
The landmine setup allows for a semi-circular bar path and a neutral grip, which mimics the body position of a trap bar deadlift and places less shear force on the spine.

Muscles worked: Similar to trap bar deadlifts, with added core engagement due to the unilateral pull of the landmine.

Bonus: You can also perform landmine squats or landmine Romanian deadlifts as additional trap bar squat alternatives.

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4. Front-Foot Elevated Dumbbell Split Squat

Why it works:
While not a deadlift per se, this alternative mimics the upright posture and quad/glute activation seen in trap bar squats. The elevated front foot increases range of motion and posterior chain recruitment.

Muscles worked: Glutes, quads, hamstrings, and core.

Tip: Keep your torso tall and drive up through your front heel. Great for unilateral strength and balance.

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5. Barbell Romanian Deadlifts (RDLs)

Why it works:
Though RDLs emphasize the hamstrings more than trap bar deadlifts, they are a great substitute for posterior chain strength, especially when back loading is not a concern.

Muscles worked: Hamstrings, glutes, and lower back.

Tip: Keep a slight bend in your knees and a flat back throughout the movement. Control the eccentric phase for maximum benefit.

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6. Smith Machine Deadlifts or Squats

Why it works:
The Smith machine allows you to simulate the vertical movement pattern of a trap bar deadlift with added stability. While some freedom of movement is lost, it’s a decent option in equipment-limited gyms.

Muscles worked: Similar to trap bar deadlifts, with slightly reduced stabilizer muscle activation.

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7. Barbell Zercher Squats

Why it works:
Holding the barbell in the crook of your elbows shifts the load to your front, similar to a trap bar. It also improves core engagement and strengthens your upper back.

Muscles worked: Quads, glutes, upper back, core.

Tip: Use a towel or bar pad if you're new to the Zercher position—it can be tough on the elbows.

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8. Resistance Band Deadlifts

Why it works:
Ideal for home workouts or travel, bands can simulate the concentric loading of a trap bar deadlift, especially when doubled or anchored. The resistance increases at the top of the lift, making for a great finisher or warm-up.

Muscles worked: Glutes, hamstrings, core.

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Personal Experience: When I Didn’t Have a Trap Bar…

During a stretch when I trained in a garage gym with no trap bar, I rotated between heavy dumbbell deadlifts and landmine variations. What surprised me most was how effective these alternatives were at maintaining strength and building mass, especially in my legs and traps. By adjusting foot positioning and rep tempo, I could fine-tune the training stimulus. I even found that my conventional deadlift form improved from the extra variety and reduced spinal fatigue.

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Final Thoughts: Choose the Right Substitute for Your Goals

When selecting an alternative to the trap bar deadlift, consider your training level, available equipment, and goals. For pure strength, landmine and dumbbell deadlifts work well. For hypertrophy and variety, RDLs and split squats are excellent options. If you're a beginner or recovering from injury, start with kettlebell or resistance band deadlifts.

No trap bar? No problem. These alternatives will keep your progress on track—and maybe even take it to the next level.