What’s the Best Hex Deadlift Bar Weight for Your Lifts

Have you seen an influx of lifters in your gym using the trap bar? If not, you’re about to. The hex bar has gained popularity in both commercial and home gyms. It’s a valuable piece of equipment that targets different muscles and places less pressure on the lower back than a conventional barbell.

But what about the hex deadlift bar weight? What is a good hex deadlift bar weight? Let’s take a look at the different types of hex bars, how much they weigh, and how much you should be able to lift.

What Is a Hex Bar?

Let’s start with the basics; what is a hex bar?

The hex bar, sometimes called the trap bar, is a weightlifting barbell with a 6-sided hexagon design. One of the reasons it’s called the trap bar is that it is designed to target the trapezius muscles. It’s used for several exercises, including the deadlift, overhead press, and upright row.

Most designs have completely closed constructions that require you to stand in the center to perform exercises. This changes the body mechanics and muscle activation of compound lifts, like the deadlift or upright row.

It has several advantages compared to straight barbells and different best-use-case scenarios. For example, it can be easier to learn for beginners, place less stress on the lumbar spine, and help you lift heavier weights.

What Is a Hex Bar Deadlift?

The hex bar deadlift is a variation of the conventional deadlift. Both movements work similar upper and lower-body muscles. That said, regular deadlifts focus more on the hamstrings and glutes. On the other hand, trap bar deadlifts have a different range of motion and require more effort from the quads. 

Beginner lifters may find trap bar deadlifts easier to perform than traditional deadlifts.  The intricacies of the barbell deadlift form can be challenging to learn, but both pieces of equipment are excellent for increasing body strength. 

How Much Does the Average Hex Bar Weigh?

The average weight of a hex bar will vary depending on the material, manufacturer, and design. Most trap bars will weigh between 45 to 52 lbs, but they can range from 30-70 lbs depending on the style. Let’s take a look at some of the common types of hex bars you’ll see at gyms or available online.

Standard Hex Bar

The standard hex bar has a minimal, hexagonal shape with single bar handles on either side. These models are made from steel and weigh 45 lbs. Most models have flush handles with or without knurled grip. The average hex bar has a load capacity of around 1,000 lbs, but this can vary. 

Raised Handle Hex Bar

A common upgrade from the standard trap bar is the raised handle variant. The design includes additional elevated handles raised 4-8 inches, providing an easier grip for some lifters.

The additional steel used in the handles can add a few pounds, as some models weigh between 50-55 lbs. That said, you can also find raised handle trap bars that are 45 lbs, depending on the brand or build quality. 

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The additional sets of handles can be helpful for improving grip strength and can make it easier to store in a garage gym. 

Multi Handle Hex Bar

Although uncommon, the multi-handle hex bar uses an attractive design with various grip options. The adjustable handles have different diameters allowing you to find your ideal grip. That said, the unique design increases the total weight. Many multi-handle trap bars have an unloaded weight between 60-65 lbs.

Open Back Hex Bar

Another unique hex bar is the open-back design. Instead of a complete hexagonal shape, the bar is open on one side. This design allows you to step into the bar rather than into it when you lift. Additionally, you can stand the bar on its side for more accessible storage.

You can find options at 45 lbs, but many open-back hex bars weigh between 50-75 lbs depending on the manufacturer.

Heavy-Duty Hex Bar

Heavy-duty hex bars use square steel tubing instead of solid steel. The robust design makes the bar more rigid and durable and adds weight. Heavy-duty trap bars will usually be more expensive and support heavy loads. Most options will weigh around 60 lbs, but this can vary.

Straight Barbell

For comparison, the standard straight barbell weighs between 44-45 lbs. Straight barbells are constructed from steel and are used in nearly all competitive environments, including powerlifting and Olympic settings.

What Are Hex Bars Made Of?

Most hex bars you’ll find at the gym or for sale are constructed from heavy-duty steel tubing welded into a hexagonal shape. The construction allows the bar to hold hundreds of pounds with many brands ranging from 500-1500 lb max loads. Many models have a chrome/zinc finish, while others use a matte black powder coat.

How Much Should You Lift?

Keeping weightlifting standards in mind can help you identify your current progression and fitness levels. There are several standards you can use, like powerlifting or Olympic competition ranges. That said, let’s take a look at some of the hex bar weightlifting standards based on over 725,000 lifts from Strength Level.

Male By Weight

The amount you can pull on the hex bar depends on your weight, body type, and fitness level. Males with an intermediate fitness level have an average of 1 RPM, around 368 lbs, on the hex bar deadlift. Here’s a deeper look at how much weight the average male can lift based on body weight and fitness level

Bodyweight (lbs)	Beginner	Novice	Intermediate	Advanced	Elite
120	135	190	258	335	419
130	150	208	278	359	445
140	165	225	298	381	470
150	179	241	316	402	494
160	192	257	335	423	516
170	206	272	352	442	538
180	219	287	369	461	559
190	231	287	385	479	579
200	244	302	401	497	598
210	256	329	417	514	617
220	267	343	432	531	635
230	279	356	446	547	653
240	290	368	460	562	670
250	301	380	474	578	686
260	312	292	487	592	702
270	322	404	500	607	718
280	332	416	513	621	733
290	342	427	526	635	748
300	352	438	538	648	763

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Male By Age

Age plays a significant factor in how much you can lift as well. You can’t lift as much or develop as much strength as you age. That said, you can still gain considerable strength regardless of your age. Beginner lifters should aim for a 1 RPM around 200 lb, as it’s an excellent benchmark for potential growth. 

Age	Beginner (lbs)	Noice	Intermediate	Advanced	Elite
15	170	235	313	403	499
20	195	269	358	461	571
25	200	276	368	473	586
30	200	276	368	473	586
35	200	276	368	473	586
40	200	276	368	473	586
45	190	261	349	449	556
50	178	245	327	421	522
55	165	227	303	390	483
60	160	207	276	356	441
65	136	187	250	321	398

Female By Weight

As you can imagine, the hex bar deadlift standards are different for women than men. The average 1 RPM for women is around 213 lb, which is the intermediate fitness level.

Bodyweight (lbs)	Beginner	Novice	Intermediate	Advanced	Elite
90	68	107	156	214	279
100	76	116	167	228	294
110	83	125	178	240	308
120	90	134	188	252	322
130	97	142	198	263	334
140	104	150	207	274	346
150	110	157	216	284	357
160	116	164	224	293	368
170	121	171	232	302	378
180	127	178	240	311	388
190	1132	184	247	319	97
200	137	190	254	327	406
210	142	196	261	335	414
220	147	201	267	342	423
230	152	207	274	350	431
240	157	212	280	356	438
250	161	217	286	363	446
260	165	222	291	370	453

Female By Age

Beginner female lifters can aim for a 1 RPM of around 103 lbs, depending on their age. If you can lift this weight, you’ll be in a fantastic place to put on more strength and increase your hex bar deadlift. 

Age	Beginner	Noice	Intermediate	Advanced	Elite
15	88	129	182	243	310
20	100	148	208	278	354
25	103	152	213	285	364
30	103	152	213	285	364
35	103	152	213	285	364
40	103	152	213	285	364
45	98	144	202	271	345
50	92	235	190	254	324
55	85	125	176	235	300
60	77	114	160	214	273
65	70	103	145	194	247

Frequently Asked Questions (FAQ)