That option is the hex bar, and it’s one of the most underrated tools in the gym. Of course, I can go through and nitpick here and there about how some benefits are good in certain cases, while potentially negative in others — but let’s discuss the top 3 hex bar deadlift benefits and why they are so awesome. If you have a hex bar available to you at the gym or own one in your home, then you’re in luck! The CFF Monster Hex Squat & Deadlift Training Bar seems to have every option you could ever want. Squeeze the handles. Always use Olympic-sized weights, so you’re always lifting from the same height. The answer: To attack your glutes and hamstrings. It’s often referred to as a “trap bar,” since many bodybuilders do shrugs with it. And lastly, the benefit that I enjoy the most, is the ability to lift more weight and easily. But, this, in turn, makes it bad for storage, convenience and transporting. Related: Benefits of a Hex Bar – The Cure to a Common Problem. This makes the balance portion of the lift much more enjoyable. Squeeze your glutes at the top (don’t overarch your back). A Unique Breakdown On 7 Of The Most Purchased Weight lifting belts On The Market Today, What Muscle Groups Do Deadlifts Work? Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. This insures that the physics of the move are correct, and that the prime lever point in the deadlift is at the hips. As you get comfortable, you can drop the reps and focus more intensely on power; think 3 sets of 3 to 5 reps. It’s been around for nearly 30 years, but over the last decade or so, it’s finally started growing in popularity. But, this, in turn, makes it bad for storage, convenience and transporting. I promise you will enjoy the movement once you learn it and can progressively get better at adding weight. Soon every athlete in the training group is part of the triple bumper Instagram club, … The deadlift is the ultimate test of overall body strength. No longer will your reach progressive overload and up the weight. That’s up next. MVP Live: The Men's Health Deadlift Clinic, Dropping the Weights and Doing the Deadlifts. And if your goal is strength and muscle and you’re not prepping for a powerlifting competition, then deadlifting with proper form is going to serve you in the long run more than deadlifting with the barbell. It may seem like a small detail but lifting, carrying, pressing in the patterns we will use can immediately make an impact in our everyday lives. The hex bar however keeps the weight directly with your center of mass because it lets you step into it. With the hex bar, the weight is balanced to your sides, evenly, instead of positioned on a bar ahead of you. Hex-bar Deadlift 4 4-6 2-min Front Squat 3 8-12 2-min Walking Lunge 3 8-12 1-min. The hex bar lets you grab it with a neutral grip, your palms facing your torso. It is large, bulky, and both unconventional and inconvenient. A 2011 study found that people lifted more weight from the low handle hex bar than they did from a traditional barbell deadlift. Being inside of the bar allows for a smoother hinging pattern. Since the hexagon shape has an open center, you stand in the middle and pull the frame up to your hips. You can actually really optimize your deadlifting and target your body in a new way. The construction and frame of the hex bar are good for their ability to make a durable deadlift platform. The wider grip will mirror the standard pressing width so you stay in a more advantageous glenohumeral position and really test the lats and back muscles to the max. That research found that there was higher peak force, peak velocity, and peak power with the high handle hex bar deadlift than with the traditional deadlift. With a shorter range of motion and a more balanced, straight up, straight down leverage, the hex bar feels superior to using a standard Olympic barbell. Now, you have less to think about when you deadlift. What center of mass issues? If you want to make sure you get the most out of both the comfort and safety aspect, invest in our suede lifting straps. Hex bar deadlift strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. For beginners, who are starting to deadlift, the hex bar is a nice introduction to the movement and working those muscles. Remember, deadlifting with the hex bar will be strange compared to what you’re used to. People are protective of that traditional barbell and oftentimes resistant to changing over to the hex bar. Why do you deadlift? But when you’re moving the weight, you’re doing so more explosively, perhaps because your body’s in a better position to do so. Another huge difference is the lift being front-loaded vs side-loaded. While the cap bars are basic but cost effective. Hammer home the mechanics we will see the most in our everyday lives. The use of lifting straps gives you a nice, comfortable surface to grip and allows you to focus on the movement instead of trying to hold on tight. They check very similar boxes to the standard barbell deadlift. Our product picks are editor-tested, expert-approved. Lower the hex bar to the ground with control. Using these higher handles allows for a few extra inches of freedom, meaning that, technically, you get to start the lift from a slightly higher position. Whether it’s farmer’s walks, shrugs, bent over rows or deadlifts — there’s something in it for everyone. In this article, we will tell you what a hex bar is, how it can be used, and its various benefits. Hex bar deadlift strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. That said, it also reduces the moment on the hip joint (while increasing the moment on the knee and ankle joints). Going from daily conventional deadlifts to the occasional hex bar deadlift can help boost strength and muscle. The hex bar deadlift is clearly the safer lift as it reduces the moment on the lumbar spine. most experts advice using this as a deadlift variation with a high ass off the floor and as a hip movement but squating it with a nuetral spine … Our hex bar deadlift standards are based on 321,000 lifts by Strength Level users. What this means is though you can get a good grip, your hands may get tired from holding such powerful knurling. From a performance and mechanics standpoint, the high handle looks like the best option. Your game plan: Load the bar with the desired weight, then step inside of it, aiming to line your shins up with the weights. Also, the bar should last a long time without any problems. Especially if you are looking for an alternative to the conventional deadlift. Aim to walk 10 to 20 meters for 3 sets. Everyday Essentials Olympic 2-Inch Hex Weight Lifting Trap Bar, 1000-Pound Capacity You lose nothing with the hex bar, yet you gain control. 3. Any added stress to one area translates stress to neighboring regions. Oh, and you don’t have to use the high handles to get benefit from the hex bar either. This hexagon-shaped piece of metal just may be what you need to fix your deadlift. Some say that the deadlift is the king for its many incredible benefits.. What if you are looking for an alternative to the straight bar deadlift? I box jump 50+ inches from a seated and standing position, i box squat 460# and hex bar 500#, sumo 500#, conventional 460#. A post shared by David Otey, PPSC, CSCS (@davidoteyfit). Because if you’re having trouble with deadlifts, the hex bar is the tool you need. 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