What is the hex bar and what purpose does it serve to every-day gym go-ers? First, let’s give some context to why it serves any purpose at all.
Everyone knows the regular straight-bar deadlift. You have seen huge weightlifters walk up to the straight-bar with 400 pounds on the sides, bend down, and pull up while also holding good form. For experienced bodybuilders with tons of practice, this is usually not a problem. But what some lifters do not understand is that unless you are efficiently stretching before, after and using textbook deadlift technique (hint: many typical lifters you see at the gym, and especially younger ones, are not), this exercise can put an excessive magnitude of stress into your back’s joints, ligaments, and muscles which over time causes damage.
So, one day in the early 1980’s some of the top bodybuilders wanted to find a more efficient way to get the results of the deadlift without the pain and damage. Enter the hex-bar deadlift. Once invented for bulking up traps, the hex-bar has found new life in lifting circles. Even for more experienced lifters, this has transitioned into the go-to deadlift exercise for many reasons.
First, it reduces lower back stress. Looking at the picture above, the weight is placed directly over the hips and the back is straight with the head looking up. This is the optimal loading position for the back. Relative to the straight-bar deadlift, which shifts the weight forward and ramps up the compressive forces on the lower back, this exercise is much better suited for the human body and its functionality.
Second, the weight is distributed more evenly around the body allowing your body to more efficiently uses its muscles. A research study cited in the Journal of Strength and Conditioning Research (you can see more details on it by clicking here)found that lifters could deadlift fifty more pounds on average using the hex-bar compared to the straight-bar. For those lifters who care about how much weight you can put up, this should be an immediate incentive to implement this into your leg routine.
Third, non-athletes or less-experienced gym go-ers can easily add this to their routine without any worry of a learning curve. The motion is simple, as shown below. Simply bend down and pull straight up while keeping your abdominal muscle tight. This is especially helpful for busy professionals and adults, as this exercise hits all major muscles groups in the lower body including abdominal muscles. This finding is expounded upon in a major comparative medical study that you can read here.
This means that the hex-bar deadlift could take the place of a variety of smaller lower-body exercises taking up excess time. As with any new exercise, start low and increase weight only when you feel comfortable.
Thanks for reading, and I hope you learned a new thing or two about lifting. Feel free to leave a comment below and tell us your thoughts or any questions/comments you might have!
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