Deadlifts are one of the fundamental exercises in strength training – whether for athletes, recreational athletes, or ambitious home gym-goers. But which variation is biomechanically and physiologically superior: the classic barbell deadlift or the trap bar deadlift ?
A widely cited study from the Journal of Strength and Conditioning Research ( Swinton et al., 2011 ) investigated precisely this. The results provide valuable insights for training practice, performance optimization, and equipment selection.
Background: Why the question is relevant
The type of bar influences body mechanics and thus muscle activation, power development and injury prevention .
- With a barbell, the weight is in front of the body – this creates higher shear forces in the lower back, but also a greater load on the posterior muscle chain (gluteus, hamstrings, back extensors).
- With the hex bar, the athlete stands directly at the center of gravity of the load. This changes the direction of force, relieves stress on the lumbar spine, and promotes a quadriceps-dominant movement with greater explosiveness.
The aim of the study was to clarify which variant generates higher muscle activation and power output – and which training goals benefit from it.
Study structure & methodology
The researchers studied 20 male, experienced strength athletes with at least one year of deadlifting experience.
Experimental design
- The subjects performed deadlifts using both a barbell (straight bar) and a hexagonal bar (trap bar) .
- First, the 1-repetition maximum (1RM) was determined for both variants.
- They then performed three repetitions at 65% and 85% of their 1RM, while strength, speed, and muscle activity were measured.
Measurement parameters
1. Muscle activation (EMG):
- Vastus lateralis (Quadriceps)
- Biceps femoris (back of leg)
- Erector spinae (back extensor)
2. Performance variables:
- Maximum strength (peak force)
- Maximum power (peak power)
- Maximum speed (peak velocity)
The movements were performed on force plates and monitored with electromyography (EMG) to obtain objective comparative values.
Results in detail
1. Maximum strength (1RM)
No significant difference was found in the maximum movable load:
- Barbell: 181.4 kg
-
Hex-Bar: 181.1 kg
→ Both variants therefore allow for a comparable maximum force.
2. Muscle activation
However, the EMG analyses showed clear differences between the muscle groups:
-
Quadriceps (vastus lateralis):
The activation was significantly higher with the hex bar – both in the lifting and lowering phases.
→ Interpretation: More involvement of the front chain. -
Back of leg (biceps femoris):
Activation was significantly stronger with the barbell, especially during the concentric phase.
→ Interpretation: Classic deadlifts train the posterior chain more effectively. -
Back extensors (Erector spinae):
Also higher activation with the barbell, especially in the eccentric phase.
→ Interpretation: More stabilization work in the lower back.
3. Performance values (force, power, speed)
The Hex-Bar consistently achieved higher performance indicators:
|
Key figure |
barbell |
Hex-Bar |
Difference |
|
Peak Force |
2,509 N |
2,553 N |
1.7% |
|
Peak Power |
1640 W |
1,871 W |
14% |
|
Peak Velocity |
0.725 m/s |
0.805 m/s |
11% |
These differences show:
The hex bar allows for a more upright body position and better power transfer, resulting in greater explosiveness and higher speed.
Interpretation of the results
Biomechanical advantages of the hex bar
- The neutral grip position (at the side of the body ) reduces the torque on the spine.
- The weight is located above the body 's center of gravity, which distributes the load more evenly.
- The movement is more like a squat with a pulling component – which engages the quadriceps more.
- Ideal for sports where explosive power and acceleration are crucial (e.g., sprinting, jumping, football, weightlifting).
The barbell remains indispensable for the posterior chain.
- The forward-positioned center of gravity places greater demands on the glutes and hamstrings.
- The angle of movement specifically trains hip extension and back extensors, key elements for functional strength and posture.
- Therefore, the classic deadlift remains indispensable during hypertrophy or strength training phases.
Practical application in training
|
Goal |
Recommended option |
Reason |
|
Explosive power & speed |
Hex-Bar |
Higher power & speed |
|
Power development of the rear chain |
barbell |
Greater activation of glutes and back of the legs |
|
Back-friendly training |
Hex-Bar |
Neutral grip position, lower shear forces |
|
Competition-oriented powerlifting |
barbell |
The classic version remains the standard. |
|
General athletic training / team sports |
Hex-Bar |
Improved power transmission & technical stability |
Training suggestion: Combined periodization
- Weeks 1-3: Hex-bar deadlifts focusing on speed (3 × 5 reps at 60-70%)
- Weeks 4–6: Barbell deadlifts focusing on maximum strength (4 × 3 reps at 80–90%)
- Additionally : Romanian deadlifts or good mornings for targeted hamstring work.
This is how you can use the synergy of both variants – scientifically sound and practice-oriented.
Critical review & limitations
Like any study, this one also has limitations:
- Only male, experienced strength athletes were examined – no data for women or beginners.
- Only three muscle groups were measured via EMG; other stabilizing muscles (gluteus, core) were not taken into account.
- Load levels were limited to 65% and 85% of 1RM – extreme loads or rehabilitation scenarios were not covered.
- Movement patterns vary individually – differences in technique can influence measurements.
Nevertheless, this study is one of the most precise biomechanical analyses of the deadlift and provides a reliable basis for training decisions.
Conclusion: Scientifically confirmed – the choice of bar changes the training stimulus
Both variations of the deadlift have their place.
The Hex-Bar enables higher power output, more explosiveness and stronger quadriceps activation – while simultaneously reducing back strain.
However, the barbell remains the better choice if you specifically want to strengthen your glutes, hamstrings and back extensors.
When used in combination, both tools offer the best of both worlds – functional strength, stability and maximum performance.
Atletica – Quality that moves
At Atletica you'll find equipment that is based on scientific principles:
From hex bars to Olympic barbells to premium weight plates – everything for safe, precise and performance-oriented training.
Our hex bars are ergonomic, easy to grip and perfectly balanced – ideal for power and athletic training.
The barbells are precisely manufactured, with optimal knurling and a load capacity of up to 700 kg – built for maximum stability and performance.
