Different Types Of Deadlift Grips

Performing the deadlift with a neutral grip requires a special barbell called a hex bar. This barbell is shaped like a hexagon and is typically equipped with a pair of parallel bars on either side of the body while the lifter stands within the hexagon.

This allows the lift to be performed with the hands at the sides and the forearms in a neutral position. This variation is also known as the hex bar deadlift.

The hex bar deadlift places greater emphasis on the trapezius muscles while reducing the involvement of the forearm muscles.

The neutral grip deadlift reduces forearm involvement, significantly reducing the risk of injury, especially to the spine and lower back. The weight distribution of the hex bar deadlift (i.e., not fully forward) reduces back stress.

The neutral grip is also technically much simpler to learn than most other deadlift grips and is comparable to the two-handed overhand grip in terms of technique and flexibility requirements.

Additionally, deadlifts with a hex bar allow for heavier weights to be lifted, resulting in greater volume, and overall, it's considered a more natural movement pattern.

Because the neutral grip deadlift differs significantly from the traditional deadlift, they serve two different purposes, and the former variation isn't technically suitable for use in powerlifting competitions.

Hex bars are significantly heavier and more expensive than standard Olympic barbells.

The exerciser steps inside the hex bar, bends at the hips and knees, and grips the parallel bars at their sides, keeping their forearms in a neutral position. They then proceed with the deadlift as normal.