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If you’re getting ready for the Army Combat Fitness Test (ACFT), nailing your hex bar deadlift setup can be the difference between a solid score and falling short. As someone who’s been in the field and the gym, I can tell you: mastering your form, environment, and mindset is what separates average from excellent. In this guide, we’ll walk through what the hex bar is, how to set up properly, and how to lift with confidence. Let’s get you squared away.
1. Understanding the Hex Bar Setup
What Is a Hex Bar?
The hex bar—also known as a trap bar—is shaped like a hexagon with handles on either side. Instead of standing behind the bar like with a traditional deadlift, you step inside it. This shifts the weight closer to your body’s center of gravity, allowing for better balance and reduced strain on your lower back.
Quick Tip: Most hex bars have high and low handles. High handles are great if you’re new to deadlifting or have limited mobility. Low handles mimic a standard barbell lift and are usually tougher—but more rewarding.
Why It Matters for the ACFT
The ACFT deadlift is about strength, sure—but it’s also about control. The hex bar helps you stay upright, protect your spine, and generate power from your legs, not your back. That translates to fewer injuries and more weight moved.
Veteran Insight: You’ll likely be able to lift more with a hex bar than a straight bar. Use that to your advantage on test day.
Common Misconceptions
- “It’s just about the back.” Nope—your glutes, quads, hamstrings, and core all fire during a proper lift.
- “Hex bars make it easier.” Not true. It’s different—not easier. And the Army made it part of the test for a reason.
- “It’s not real strength.” Tell that to your legs the next day. Hex bar deadlifts build serious, transferable power.
2. Preparing Your Space and Equipment
Choose the Right Spot
A flat, non-slip surface is your best friend. If you’re training at home, lay down rubber mats or lift on plywood. In a gym, find a designated lifting area or platform.
Pro Tip: Clear the clutter. Nothing messes with your focus like stepping over junk between sets.
Gear You’ll Need
- Weight Plates: Start light and build smart.
- Collars/Clips: Lock the plates down—always.
- Lifting Belt (optional): Helps brace your core.
- Straps (optional): Useful if grip fatigue sets in.
- Flat Shoes or Barefoot: Keep a solid connection with the ground.
Finding Your Starting Weight
Don’t go maxing out from day one. Get the movement right first. Gradually ramp up the weight as your form improves.
Track Your Progress: Write down your sets, reps, and weights. Progress isn’t always linear, but seeing numbers climb keeps you hungry.
3. Step-by-Step: Setting Up the Hex Bar for Success
1. Place the Hex Bar
Lay the bar flat in a clear space. Step inside it. Check that it’s centered and the handles are facing the right direction for your grip.
Safety Note: If the bar feels uneven or damaged, grab a different one. Faulty gear = failed lifts.
2. Load the Plates Securely
- Start light, especially if you’re warming up.
- Load both sides evenly.
- Use collars or clips to lock things in tight.
3. Find Your Grip
- High Handles: Easier on joints, great for beginners.
- Low Handles: More challenging, similar to straight-bar depth.
Chalk up if needed, or use straps—but only if grip is truly your limiting factor.
4. Set Your Stance
Step into the middle. Feet shoulder-width apart. Your weight should be centered—not on your toes.
5. Quick Pre-Lift Checklist
- Feet solid? ✔️
- Back flat? ✔️
- Core tight? ✔️
- Shoulders locked in? ✔️
You’re good to go. Drive through your heels, lift with intention, and stay in control.
Conclusion
Getting your hex bar setup dialed in isn’t just about passing the ACFT—it’s about building real-world strength that serves you in and out of uniform. Respect the setup, train consistently, and the results will follow. Remember, every rep counts. Put in the work, track your progress, and show up ready. That bar doesn’t care who you are—but the mission does.
Stay sharp. Stay strong. See you at the top.
Written by Jackson T. Hartwell
Army Veteran | Functional Fitness Coach | Writer