How to Set Up Your ACFT Deadlift Hex Bar: A Step-by-Step Guide

Jackson T. Hartwell

Jackson T. Hartwell

· 8 min read
Hex bar or trap bar with red weight plates laying on the floor of an empty gym.

Introduction

The hex bar deadlift stands out as a safer, more balanced alternative to the traditional straight bar deadlift. Whether you’re preparing for the ACFT or simply looking to enhance your overall lifting routine, getting your setup right is crucial. This article focuses on three key sections: understanding the unique design of the hex bar, prepping your space and gear, and following a clear, step-by-step guide to ensure you lift safely and effectively. By the end, you’ll know exactly how to organize your environment, choose your weights, and position your body for maximum benefit.

1. Understanding the Hex Bar Setup

Most people have heard of deadlifts using a straight bar, but the hex bar deadlift is a game-changer for the Army Combat Fitness Test (ACFT). This special bar can help you boost your two repetition maximum deadlift score and reduce stress on your lower back. In this section, we’ll explore what makes the hex bar different, why it’s valuable for the ACFT, and some common myths that may hold you back.

What Is a Hex Bar?

A hex bar, sometimes called a trap bar, is shaped like a hexagon with handles on the sides. Instead of standing behind the bar like you do with a straight barbell, you position yourself in the middle. This design centers the load around your body, rather than placing it in front of your hips. As a result, you can maintain a more upright posture during the lift.

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Little-Known Fact:
Unlike standard barbells, the hex bar often has two sets of handles—low handles and high handles. The low handles mimic the range of a regular deadlift, while the high handles can be easier on beginners or anyone with limited hip or ankle mobility. Choosing which handle to use is part of the hex bar setup. It depends on your strength, comfort, and ACFT goals.

Why the Hex Bar Matters for the ACFT

For many service members, the deadlift event is one of the biggest challenges in the ACFT. You need a solid core, strong legs, and good technique to succeed. The hex bar helps by reducing the forward tilt of your torso. This can protect your lower back and let you focus on lifting with your legs. That’s especially important when you’re aiming for a personal best in the two repetition maximum deadlift.

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Pro Tip:
Because the weight is on your sides, you can often lift more with a hex bar than with a straight bar. This increased potential is a big plus for those trying to hit higher ACFT deadlift standards.

Common Misconceptions About the Deadlift

  • “The Deadlift Is Only About the Back.” Many people think the deadlift is all about back strength. In truth, a proper deadlift uses your hips, legs, and core together.
  • “A Hex Bar Is Easier, So It Must Be Cheating.” Some believe that using a hex bar is taking the easy way out. Yet, the Army has approved the hex bar specifically for the ACFT.
  • “Hex Bars Don’t Build Real Strength.” This claim overlooks the fact that the hex bar deadlift is a compound movement. You engage your quads, hamstrings, and glutes, building functional strength that transfers to real-life tasks.

Understanding the hex bar setup is the first step toward nailing your deadlift in the ACFT. By centering the weight around your body, you can lift more safely and efficiently.

2. Preparing Your Space and Equipment

Getting your space and equipment ready for a successful hex bar deadlift can make or break your performance. While it may seem straightforward, there are a few key factors that can help you avoid injury, maintain proper form, and stay motivated as you train for the ACFT.

Choose a Stable and Safe Environment

One of the most overlooked aspects of deadlift training is the surface you’re lifting on. A stable and level floor is important because it prevents your feet from slipping. If you train in a home gym, consider investing in rubber matting to reduce impact and protect your hex bar. In military fitness centers, look for dedicated lifting platforms or areas with suitable shock-absorbing surfaces.

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Little-Known Fact:
A cluttered space can disrupt your focus. Make sure the area around you is clear of obstacles so you can stay mentally locked in on your deadlift technique.

Gather the Right Equipment

  • Weight Plates: Choose plates that match your strength level.
  • Clips or Collars: These keep the plates in place during the lift.
  • Lifting Belt (Optional): Provides extra core support but doesn’t replace good form.
  • Lifting Straps (Optional): Useful if grip strength is a limiting factor.
  • Comfortable Footwear: Shoes with flat soles or minimal cushioning help you push through your heels more effectively.

Determine Your Starting Weight

When preparing for the ACFT, it’s tempting to load the bar with heavy plates right away. However, learning the correct hex bar deadlift form should come before challenging your maximum. Gradually increase the load over time to find your two repetition maximum deadlift.

Pro Tip:
If you’re new to hex bar lifting, keep a training log to track how much weight you add each session.

Putting It All Together

Removing hazards, choosing stable flooring, and selecting the correct weights are all part of a seamless hex bar setup.

3. Step-by-Step Guide to Hex Bar Setup

Are you ready to take your ACFT deadlift training to the next level? This step-by-step guide will show you exactly how to hex bar deadlift with correct form and safety in mind.

1. Position the Hex Bar on the Floor

Place the hex bar in an open area with enough space to step into it safely. Ensure you’re on a stable surface, like a lifting platform or solid flooring. When you move the bar, maintain a neutral spine and bend with your legs.

Pro Tip:
If you notice any damage to the bar’s handles or the frame, avoid using it. A wobbly bar can lead to poor form.

2. Adjusting the Weight Plates Correctly

  1. Choose the Right Weight: Pick a weight that challenges you while allowing proper technique.
  2. Secure the Plates: Slide the plates onto each side of the bar.
  3. Lock It Down: Always use clips or collars to lock the plates in place.
Little-Known Fact:
Some hex bars have room for smaller 2.5- or 5-pound plates to help you break through plateaus.

3. Finding Your Ideal Grip

  • High Handles: Ideal for beginners or those with limited mobility.
  • Low Handles: Mimic a traditional barbell deadlift range of motion.

If grip is an issue, consider chalk or grip-strength exercises.

4. Centering Your Body Within the Bar

Step into the center of the hex bar, placing your feet about shoulder-width apart. This reduces stress on your lower back and encourages a more upright posture.

5. Performing a Quick Safety Check

  • Footwear: Stable shoes are essential.
  • Plates and Collars: Double-check everything is secure.
  • Body Alignment: Engage your core, keep your back straight, and tighten your shoulder blades slightly.

Conclusion

By combining a solid understanding of the hex bar’s design, a well-prepared training space, and a precise setup routine, you’ll be ready to tackle the deadlift portion of the ACFT with confidence. These foundational steps set the stage for perfecting your form, reducing injury risk, and steadily increasing your two repetition maximum deadlift over time. Remember to double-check your environment, weights, and body alignment every time you train. With consistent practice, you’ll see stronger lifts, better performance, and a safer path to reaching your fitness goals. Good luck, and stay focused on building the solid base that will support all your future gains!

Jackson T. Hartwell

About Jackson T. Hartwell

Jackson is a dedicated fitness enthusiast specializing in military-style training and fitness writing. Jackson's writing style is engaging and accessible, making complex fitness regimens understandable to a wide audience. His commitment to fitness extends beyond traditional gym routines, encompassing various disciplines to enhance endurance, strength, and agility.