Hex bar deadlifts (also known as trap bars) are an invaluable addition to any strength training routine, helping reduce lower back strain, activate quadriceps muscles more fully, and increase power output.
Hex bar deadlifts offer an alternative option for those struggling with their body posture, making it suitable for those without ideal body mechanics or who wish to increase explosiveness in their exercises. Unfortunately, however, hex bar deadlifts don’t produce the same plyometric effect that helps develop explosiveness as conventional straight barbell deadlifts do.
Quadriceps
Quadriceps are one of the body’s largest muscles and play an essential role in deadlift movement. When performing a Hex Bar Deadlift, instead of sitting directly in front of your feet like it does with traditional straight bar or power cage deadlifts, the bar sits directly over them putting more focus on quads rather than lower back and glutes. While some lifters may consider Hex Bar Deadlifts a simplified version of traditional deadlifting exercises, you’ll discover it can actually increase maximum load capacity while improving strength overall.
To perform the Hex Bar Deadlift, stand with feet hip-width apart and grasp each handle with a neutral grip (palms facing in). Hinge your hips to lower the bar down towards your knees before slightly bending both knees in order to grab each handle with both hands.
Hex Bars differ from trap bars by being more stable, helping maintain straighter posture during movement while relieving stress from spine and shoulder strain. Plus, no bouncing required! This reduces knee and back strain considerably!
BFS first developed the Hex Bar for use by high school athletes who found that standard trap bars were too difficult to master and did not offer enough legroom for larger players. By featuring two sleeves at the top for holding plates securely in place, Hex Bars were less prone to tipping over and provided more leg room for taller athletes.
Researchers investigated the effects of three variations of hex bar hip+knee extension exercise variations on activation patterns of 20 resistance-trained men and women, specifically their activation patterns of the biceps femoris, rectus femoris, and lumbar erector spinae muscles. Starting knee flexion angles altered mean and peak activations rates for these muscle groups while they had no influence on activation rates of the lumbar erector spinae muscles.
Hamstrings
A hex bar, commonly referred to as a trap bar, is an adaptable piece of equipment used in place of traditional straight bar deadlifts for various reasons. Notably, its use reduces stress on wrists and shoulders by using neutral grip handles – an especially great benefit for lifters with mobility concerns or who wish to target posterior chain muscles like trapezius and latissimus dorsi. Indiana Pacers center Roy Hibbert frequently performs the hex bar lift, lifting as much as 540 pounds!
Hex bar deadlifts target your hamstrings similarly to traditional deadlifts while placing less strain on the lower back, making them an excellent option for individuals with previous back injuries or those looking to reduce strain on their spines. Plus, their neutral grip prevents you from twisting your torso – perfect for beginners looking to start exercising!
While some consider the hex bar deadlift an inferior alternative to traditional deadlifting, it can still make for a comprehensive training program. Just ensure to start off slowly with lighter loads and use a spotter until your technique has become second nature; improper execution could lead to injury. Likewise, it would be wise to consult a fitness professional to ensure it suits both your body type and medical conditions before adding this movement into your workouts – regardless of experience level, adding this exercise can increase strength while building muscle mass!
Triceps
Hex bar deadlifts are an effective way to target your triceps while simultaneously preventing leg fatigue on leg days. The trap bar’s natural gripping pattern requires more shoulder and elbow movement than traditional straight bars, enabling more power through the bar for greater speed and strength gains.
Hex bars also aid lifters in maintaining proper form when performing conventional deadlifts, which is sometimes problematic for beginners. Newcomers tend to stick their knees out too far during these exercises and place additional strain on their back and risk of injury; an experienced trainer or spotter can assist with correcting such mistakes.
Hex bar deadlifts provide several additional advantages over straight barbell deadlifts. One benefit is helping build upper body strength, which makes other exercises like bench presses and pull-ups simpler to perform. Furthermore, they’re less taxing on your lower back compared with straight barbell deadlifts, making hex bar deadlifts ideal for rehabilitation of athletes who have lower back issues or rehabilitation efforts in progress.
If you’re in search of an additional bar to add to your arsenal, consider the trap bar. With its neutral grip and center of gravity positioning, its neutral grip minimizes lower back strain while increasing quadriceps activation compared to a straight barbell deadlift, making it ideal for athletes with back issues or looking to avoid it altogether. Furthermore, trap bars have also proven useful as tools for increasing explosive movements and power output, particularly among sports that entail sprinting and jumping – consult with a certified strength and conditioning coach as needed before adding this exercise into training programs or fitness goals or training plans.
Lats
The lats are responsible for extending your shoulders and back, as well as stabilizing the spine. While not getting as much work during traditional deadlifts as other muscles such as hamstrings and quads, hex bar deadlifts target these important lats more. Furthermore, due to how you must hold it with both hands at all times while using proper form while holding onto it with both arms, hex bar deadlifts require constant elbow squeezes between each rep which activates biceps while helping maintain proper form throughout.
Hex bars can also be an effective way of targeting the erector spinae muscles, which run down the length of your spine and support posture as well as side-to-side rotation. While traditional deadlifts put these muscles under stress, hex bar deadlifts put less strain on them as their center of gravity is closer.
One common mistake lifters make when doing hex bar deadlifts is sticking their knees out too far, which often stems from conventional deadlifts and can add unnecessary tension in their lower back. Widening your feet and moving more slowly helps alleviate this problem.
To maximize muscle stimulation, pair hex bar deadlifts with exercises that complement them – for instance, Bulgarian split squats will further challenge your quadriceps while hyperextensions target your lower back. In addition, hex bar deadlifts provide great preparation for pull-ups, another exercise targeting your lats.
Shoulders
Hex bar deadlifts can be an excellent addition to your lower body and shoulder workout, and can present many people with a challenging exercise. Created in the 1980s by powerlifter Al Gerard, they provide an alternative to traditional deadlifts with reduced risk of back injury; however, excessive weight lift may still put stress on your spine, so start slowly before increasing weight or working with a trainer for proper technique.
When performing hex bar deadlifts, make sure your hips are positioned back and allow a small bend in the knees – this will keep your core engaged and prevent your shoulders from shrugging as you complete this movement. Furthermore, ensure the bar remains tight against your torso to minimize strain on your spine and avoid any waist bending during performance.
A hex bar can be loaded with weight plates to increase its lifting capability, using the same technique you’d employ with a regular barbell; weight plates should be placed into two sleeves at your sides according to Myers. Furthermore, its multiple handle options enable you to pick one depending on how your arms are positioned or where you wish to direct your efforts.
Hex bar deadlifts can be done from both a floor or rack position, with the latter giving greater attention to glute activation during hip thrusting and potentially helping achieve a greater quadriceps peak.
