Hex-bar deadlift
The hex bar deadlift is an alternative to the traditional barbell deadlift. Performed with a hexagonal barbell, also known as a trap bar, the hex bar deadlift has the lifter position their hands in a parallel (palms in) grip outside of their legs. This unique setup shifts the weight in line with the lifter's center of gravity rather than in front of the body, offering a biomechanically distinct lifting experience.
The hex bar deadlift still activates the same essential muscle groups as conventional or sumo deadlifts, including the glutes, quads, hamstrings, lower back, lats, upper back, and grip. However, due to the bar setup, the hex bar deadlift also works the core and upper body more than other types of deadlifts.
This variation of the deadlift is often preferred by those who experience lower back pain with other types of deadlifts, as the hex bar deadlift can reduce the strain on the spine. Additionally, the hex bar deadlift allows for a higher weight capacity than a barbell, making it a great choice for those looking to increase their strength and power.
Type:
Strength
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Other
Benefits Of This Exercise
- The hex bar deadlift shifts the weight in line with the lifter's center of gravity rather than in front of the body, offering a biomechanically distinct lifting experience.
- The hex bar deadlift activates the same essential muscle groups as conventional or sumo deadlifts, including the glutes, quads, hamstrings, lower back, lats, upper back, and grip.
- The hex bar deadlift also works the core and upper body more than other types of deadlifts.
- The hex bar deadlift can reduce the strain on the spine, making it a preferred option for those who experience lower back pain with other types of deadlifts.
- The hex bar deadlift allows for a higher weight capacity than a barbell, making it a great choice for those looking to increase their strength and power.
- The hex bar deadlift can be performed in more of a squat or deadlift style, according to comfort and anatomy.
- The hex bar deadlift can safely be done for higher reps than barbell deadlifts.
Step by Step Instructions For Hex-bar deadlift
- Load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground.
- Stand in the center of the apparatus and grasp both handles with a parallel grip (palms in) outside of your legs.
- Lower your hips, look forward with your head, and keep your chest up. This is your starting position.
- Begin the movement by driving through your heels and extending your hips and knees simultaneously. Keep your back straight and avoid rounding it at all times.
- As you lift the weight, focus on pushing your hips forward and pulling your shoulders back, engaging your glutes, quads, hamstrings, lower back, lats, and upper back.
- Continue lifting until you are standing upright with the weight in line with your center of gravity. Keep your core tight and maintain a neutral spine throughout the movement.
- Hold the top position briefly, squeezing your glutes and maintaining control over the weight.
- To lower the weight, initiate the movement by bending your hips and knees, while keeping your back straight and core engaged.
- Lower the weight back to the ground under control, maintaining proper form and avoiding any jerky movements.
- Repeat the exercise for the desired number of repetitions.
- After completing the set, carefully release your grip on the handles and step away from the trap bar.
Warm Up Tips
- Start with a proper warm-up, such as a few minutes of light cardio to increase blood flow and warm up your muscles.
- Perform some dynamic stretches to loosen up your hips, hamstrings, and lower back. This can include exercises like leg swings, hip circles, and torso rotations.
- Before loading the trap bar, practice the movement pattern without any weight. This will help you get familiar with the proper form and technique.
- Once you're ready to load the trap bar, start with a lighter weight and gradually increase the load as you warm up.
- Before each set, take a moment to set up your stance, ensuring that your feet are shoulder-width apart and your toes are slightly turned out.
- As you grasp the handles, focus on keeping your chest up, shoulders back, and core engaged throughout the movement.
- Lower your hips and maintain a neutral spine position. Avoid rounding your back at all times to prevent injury.
- Drive through your heels and extend your hips and knees to lift the weight off the ground. Exhale as you exert force and maintain a controlled movement.
- At the top of the movement, squeeze your glutes and maintain a strong posture. Avoid hyperextending your back.
- Slowly lower the weight back to the ground under control, maintaining proper form and technique.
Hex-bar deadlift Safety Tips
- Ensure that the trap bar is loaded with an appropriate weight before starting the exercise.
- Stand in the center of the trap bar and grip both handles firmly.
- Keep your hips lowered, head facing forward, and chest up throughout the movement.
- Drive through your heels and extend your hips and knees to initiate the movement.
- Avoid rounding your back at all times to prevent injury.
- Lower the weight back to the ground under control once you have completed the movement.
- Focus on maintaining proper form and technique throughout the exercise.
- Start with lighter weights and gradually increase the weight as you become more comfortable and confident with the movement.
- If you experience any pain or discomfort, stop the exercise and consult with a fitness professional or healthcare provider.
- Listen to your body and only lift weights that you can handle safely.
Incorporating Into Other Workouts
To incorporate the hex bar deadlift into your workouts, follow these steps:
1. Load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground.
2. Stand in the center of the apparatus and grasp both handles with a parallel grip (palms in) outside of your legs.
3. Lower your hips, look forward with your head, and keep your chest up. This is your starting position.
4. Begin the movement by driving through your heels and extending your hips and knees simultaneously. Keep your back straight and avoid rounding it at all times.
5. As you lift the weight, focus on pushing your hips forward and pulling your shoulders back, engaging your glutes, quads, hamstrings, lower back, lats, and upper back.
6. Continue lifting until you are standing upright with the weight in line with your center of gravity. Keep your core tight and maintain a neutral spine throughout the movement.
7. Hold the top position briefly, squeezing your glutes and maintaining control over the weight.
8. To lower the weight, initiate the movement by bending your hips and knees, while keeping your back straight and core engaged.
9. Lower the weight back to the ground under control, maintaining proper form and avoiding any jerky movements.
10. Repeat the exercise for the desired number of repetitions.
11. After completing the set, carefully release your grip on the handles and step away from the trap bar.
Incorporating the hex