The hex bar deadlift is also known as the trap bar deadlift is a type of deadlift variation that uses a special barbell. The barbell is shaped like a hexagon; hence the name allows the lifter to step inside and lift the weight around them.
Categorized as a weighted resistance exercise that attacks mostly your lower body and back increasing power, stability, and strength.
Steps on how to do it:
Required equipment: Hex bar, weights to be added.
- Stand directly in the middle of the hex bar. You should have an upright and tall posture with your feet shoulder-width apart and a slight bend in your knees.
- Tense up your shoulders, hips, and core while breathing in and exhale as you bend your knees to lower yourself down to the hex bar handles.
- Grab the hex bar handles making sure to engage your back muscles by rotating your arms until your inner elbow is facing forward.
- Lift your hips up and back until you feel a stretch in the back of your legs. Ensure that the weight is evenly distributed along the entirety of your foot. You should begin all repetitions of the exercise at this point.
- Keep the hex bar centered while maintaining a neutral spine position and start moving upwards by pushing your feet to the floor. As you begin to move to an upright position squeeze your glutes and move your hips forward.
- Keep your arms long as you stand and finish the movement. Your shoulders should finish directly over your hips at the end of each repetition.
Begin moving downwards, as you lower to your start position. Hinge your hips, allowing your knees to bend to lower the hex bar to the floor.
Once you reach the floor with the hex bar the repetition is complete.
TIPS FOR BEGINNERS
Choose a weight that allows you to maintain good technique throughout all sets and repetitions Your chin should remain tucked throughout the hex bar deadlift. Grip the floor with your feet to create a stable foot position.
WHAT MUSCLES DOES THE HEX BAR DEADLIFT WORK?
The hex bar deadlift is a compound workout that works your glutes, quads, hamstrings, and calves as the primary muscles worked. Your hip, back extensors, and core muscles are also worked as secondary muscles.
BENEFITS OF THE HEX BAR DEADLIFT
INCREASES STRENGTH AND POWER
The hex bar provides resistance to the activated muscles in your lower body, back, and core.
Which with consistency and discipline will make them grow stronger which will greatly increase your balance and lower body strength.
IMPROVES BONE MINERAL DENSITY
Hex bar deadlifts among other resistance training have been proven to reverse or slow down age-related loss of bone mineral density
REDUCES LOWER BACK PAIN
Being a very common complaint in the general population, research has shown that hex bar deadlift is effective for reducing mild mechanical lower back pain.
Keep in mind that proper technique with a braced neutral spine is crucial to ensure that your exercise does not aggravate your pain.
BOOSTS YOUR METABOLISM
The hex bar deadlift is a very efficient way to greatly increase the number of calories you burn, done by converting them to the energy you use to lift the weights.
Also, the muscle growth experienced over time helps you burn more as you rest and recover throughout the day
ALTERNATIVES TO THE HEX BAR DEADLIFT
SINGLE-LEG ROMANIAN DEADLIFTS
It is a good deadlift alternative that proves to be better for your balance and poses less strain to your lower back. Working one leg at a time means it is a good way to fix any left to right leg strength imbalances you may have.
Equipment required: Two dumbbells or kettlebells.
- Stand tall with your feet together. Move your weight over to your left leg and bend the same knee slightly.
- Lean forward from your hips and extend your right leg out behind you for balance. Make sure to keep your back as straight as possible
- Lower the weight you are holding to about mid-shin level fully extending your arms.
- Drive your right leg back forward using your left leg heel and midfoot to stand back up and repeat
- Do the comfortable number of reps for your left leg and switch to your right doing the same number for three sets.
For beginners start with light dumbbells that will allow you to perform reps in the range between ten and twenty.
They work the same muscles as the hex bar deadlift but in a much more explosive way. This will develop muscle power as well as strength.
High rep kettlebell swings are very useful cardio and fat burning exercise
- Hold the kettlebell in front of your hips and stand with your feet shoulder-width apart bending your knees slightly.
- Push your hips back and lean your torso forward, lowering the weight between your knees. Make sure to keep your back straight.
- Move your hips forward quickly standing up. Swing the weight forward and up to around shoulder height.
- Swing the kettlebell back down between your legs and repeat this motion.
For beginners, it is advisable to keep the repetitions of the kettlebell swing low, to begin with. About three sets of between ten to fifteen repetitions each.
HEX BAR DEADLIFTS MISTAKES TO AVOID
If you have a previous or pre-existing injury, consult a physician before beginning the exercise program.
Weighted exercises need to be undertaken carefully to avoid any new injuries or intensifying of pre-existing ones.
NOT WARMING UP PROPERLY
A very common mistake with most people is not warming first or not warming up enough. This will lead to injury due to your muscles not being able to activate fully.
CONTRACTING THE SHOULDERS
The motion is mostly done unconsciously, this will add the amount of force used by your shoulders which could lead to injury.
The hex bar deadlift is quite an effective exercise to build lower body strength, stability, and power as well as burn fat. It would be a great addition to your gym routine.