Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Video loading...
Training

Weightlifting form for cyclists: How to properly do a hex bar deadlift

Build lower body strength and explosiveness on the bike.

Lock Icon

Unlock this article and more benefits with 25% off.

Already have an Outside Account? Sign in

Outside+ Logo

25% Off Outside+.
$4.99/month $3.75/month*

Get the one subscription to fuel all your adventures.


  • Map your next adventure with our premium GPS apps: Gaia GPS Premium and Trailforks Pro.
  • Read unlimited digital content from 15+ brands, including Outside Magazine, Triathlete, Ski, Trail Runner, and VeloNews.
  • Watch 600+ hours of endurance challenges, cycling and skiing action, and travel documentaries.
  • Learn from the pros with expert-led online courses.
Join Outside+

*Outside memberships are billed annually. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

The hex bar deadlift is similar in impact to the squat in that it builds lower body strength. But the placement of the weight helps lessen the pull on the low back and creates more explosiveness. It is also great for spine mobility and strength.

Related: 

Six steps for good hex bar deadlifting form

  1. Step into the hex bar and center your feet
  2. Keep your hips lower than your shoulders and keep your back flat
  3. Engage the shoulders and allow the chest and shoulders to be pulled upward
  4. Push through your feet into the ground
  5. Extend the knees and hips up and forward as you continue to drive your feet into the ground
  6. Power up to standing, squeezing the glutes all the way to the top, and keep your pelvis neutral