gtag('config', 'UA-54885660-1'); The hex bar deadlift–or trap bar deadlift–is a deadlift alternative that may be better for athletes and for building more explosive strength and power. Some dynamic stretching is beneficial, but the warm-up sets using just the bar will be the most advantageous. Does Squatting With Weights Make You Stronger? Studies from the Journal of Strength and Conditioning show that there is more bicep recruitment from a conventional deadlift compared to the hex bar deadlift. … window.dataLayer = window.dataLayer || []; It is just as effective as the deadlift, while some argue it even better than the standard lift. The hamstrings and calves serve as stabilizers, or muscles that help your body maintain a certain posture. Even when an athlete squats with control, the HBD creates paraspinal strain similar to the conventional deadlift. Hex bar squats also engage the gluteus maximus and minimus, adductor magnus thigh muscles and soleus calf muscles as synergists, or muscles that help other muscles complete a movement. The hex bar and the trap bar are one in the same. Muscle usage will be similar to a conventional deadlift, but a little more emphasis is directed to certain areas due to the positioning of the body and the grip. The hex bar is a hexagonal or diamond-shaped piece of weightlifting equipment built to hold heavy weight safely. Even for those without these issues, the hex bar may allow lifters to use more weight due to its focus on stability and balance, as pointed out by strength coach Paul Gagne in a 2004 issue of "Bigger, Faster, Stronger.". Because of the unique design of the hex bar, the weight can be kept aligned with the power line throughout the entire lift. © 2019 www.azcentral.com. The hex bar deadlift muscles worked are similar to the muscles worked by the barbell deadlift, both work all of the muscle groups to some degree, but there are differences in the main muscles emphasised when comparing the two. How to do it- Stand in the middle of a weighted hex bar and squat to hold the handles. Next, exhale as you drive yourself upward making sure to keep the back straight and the core tight. As others have pointed out, the biggest drawback of both the straight bar deadlift and the barbell back squat is the amount of harmful stress it puts on the lumbar spine. A high bar squat is a back squat where the bar is placed high on the trapezius muscle across the top of the shoulders. This lessens the stress on your back, reduces spinal compression, helps you maintain a straight back throughout the exercise and may reduce the risk of injury. This would still be 8 reps for 3-5 sets. A good tip is to not forget to warm up and activate the legs and quads. With the hands at your sides rather than in front holding a bar, the trap bar … Because hex bar squats use the same motion as standard barbell squats, they work the same muscle groups. If you’re looking for more overall muscle development, you may want to focus on conventional deadlifts, but the hex bar deadlift is the ideal choice to increase power output, bar speed, and force as mentioned earlier. The quadriceps, a group of four muscles, functions to extend the knee during the deadlift to straighten the legs. Not only that, but you are also able to lift the weight in a more explosive manner which is ideal for athletes looking to generate more speed and power. 3. powerlifting-style bench press. Just like the deadlift, using a trap bar works the quadriceps, hamstrings, glutes, and lower back. Quadriceps. Muscles worked: quads, hamstrings, glutes, abs, calves To perform a basic squat using only your own body weight, follow these steps: Stand with … The trap bar variation hits similar muscle groups, however places greater emphasis on middle back, traps, and glutes, and the quads, as the lifter … Jamie Logie is a certified personal trainer, nutritionist and health and wellness specialist with a degree in Kinesiology and Food and Nutrition. Many training facilities, including those I’ve worked at, include a hex bar for deadlifting and hybrid squatting. The hex bar lets you grab it with a neutral grip, your palms facing your torso. Rationale: The squat, bench press, and deadlift are the three powerlifts for good reason – they work the vast majority of the body’s musculature and do a fairly good job of representing an individual’s strength level. Warm-up will be key here starting with a light cardio warm-up to increase blood flow to the working muscles. All rights reserved. The hex bar was invented by a competitive powerlifter named “Al Gerard”. Core muscles involved include the rectus abdominis – commonly known as the “abs,” this muscle group forms the coveted “six pack” – and the transverse abdominis, the “deep abs” that lie under the rectus abdominis. Hex Bar Benefits. Typically they go by the slang term “trap bar” because of the muscles that they work the most. The feet are shoulder-width apart with toes pointed slightly outward. So while the hex-bar deadlift engages the same muscle groups as the standard deadlift, it allows you to use more of the quadriceps to lift the bar and less hamstrings, glutes, and lower back. The hex-bar, compared to the standard deadlift, works the same muscle groups. The conventional deadlift will also target your posterior chain more effectively, specifically the hamstring muscles. gtag('js', new Date()); high bar back squat (as deep as possible while keeping good spinal position) 2. conventional deadlift. Proper rowing pulls the elbow just above the pelvis for maximum pull from the major back muscles. Hex bar squats also engage the gluteus maximus and minimus, adductor magnus thigh muscles and soleus calf muscles as synergists, or muscles that help other muscles complete a movement. While virtually any type of squat focuses on the thighs, Olympic weightlifting coach Charles Poliquin says on his official website that the hex bar puts an even greater emphasis on the quadriceps. Because hex bar squats use the same motion as standard barbell squats, they work the same muscle groups. Input your search keywords and press Enter. The torso should be bent forward at a 45-degree angle. Dan Ketchum has been a professional writer since 2003, with work appearing online and offline in Word Riot, Bazooka Magazine, Anemone Sidecar, Trails and more. This is the start position. Jamie has worked in gyms in Canada, England, Australia, and the U.S and is the author of an Amazon #1 book called Taking Back Your Health. This is also the reason you don’t want to lift an excessive amount of weight as it could leave you prone to injury. Jamie runs a website and podcast called Regained Wellness. Both exercises require the weight to be some distance away from the axis of rotation where the work is being performed (i.e., the hip), thus relying on the back to act like a crowbar to move the weight.As a result, your training weights are limited to the capabilities of your … Hex bars may look unwieldy: These modified barbells feature open hexagonal centers, in which you stand in the middle, with handles on either side, but they allow you to do exercises you may not be able to otherwise. You won’t be able to lift as much weight, but you can easily copy the body and grip positioning. The hex bar overhead squat, an Olympic-style exercise for experienced lifters, especially encourages hip flexibility. Your thighs should be just above parallel to the ground. Dan's diverse professional background spans from costume design and screenwriting to mixology, manual labor and video game industry publicity. The conventional deadlift uses the longer, straight Olympic bar, compared to the hexagon-shaped bar. Here is a good progression to follow for a straight forward hex bar deadlift workout: You can then do a few working sets using 75% of your one-rep max. Squats have a well-earned reputation as a lower-body building exercise, and hex bar squats are no exception. An easy alternative to the hex bar deadlift is to do the dumbbell deadlift. An interesting thing with the hex bar deadlifts are studies that show that they recruit more of the muscles through the quadricep, making it a great choice for those who sprint, or need improved jumping power from the legs while still building overall explosive power. One big area that it differs is in muscle recruitment. If this is the case, but you are still looking to work similar muscle groups (while taking some strain off your lower back or spine), then hex bar deadlifts can be ideal. Related: Trap Bar Deadlift vs. Squats The trap bar (or hex bar) deadlift isn't a second-rate deadlift. Make sure to rest around two minutes between sets as this is a full-body/compound lift that requires proper recovery between each set for maximum strength. It also stimulates muscle growth in your abdominals and obliques. The trap bar, also known as the hex bar has become a bit more common in gyms over the past few years and for good reason, it is an awesome piece of equipment. This workout needs proper posture- and all the warriors who will assist in achieve it will be called to the rescue, including trapezius, rear delta muscles and the rhomboids. The hamstrings and calves serve as stabilizers, or muscles that help your body maintain a certain posture. Do them with a deficit for even more quad work and growth. In this case, you stand inside the bar as it surrounds you. The hamstrings and calves serve as stabilizers, or muscles that help your body maintain a certain posture. It also has parallel handles on the inside as opposed to using an overhand, or hook grip, like you would with a traditional deadlift. Although the equipment might not be readily available, hex bar deadlifts have several advantages over regular barbell deadlifts. Hex Bar Deadlift – How To Do, Benefits, & Muscles Worked, 5 Deadlift Variations to spice up your workouts, Cable Deadlift – How To Do, Benefits, and Muscles Worked, Zercher Deadlift – How to do, Benefits & Muscles Worked, Resistance Band Deadlifts – How To Do, Benefits and Muscles Worked, Deficit Deadlifts – Benefits, How To Do & Muscles Worked, Deadlift – How To Do, Muscles Worked, Benefits & Variations, Hex Bar Deadlift vs Conventional Deadlift. This has a lot of carryover to sports and improvements in jumping and sprinting. You will be gripping the dumbbells with a parallel grip making sure to keep them close to the body. Load the hex bar with the weight of your choice. The conventional deadlift is still a superior exercise choice and should be included in any strength and conditioning program. hex bar deadlift vs conventional deadlift. In my opinion though the most interesting thing to come out of this study was actual the power output readings they recorded when performing loaded hex bar jumps. As you get to the top of the movement, keep your glutes tight and drive your hips forward. Here's how and why to train it! Full body strength and other benefits are also other impacts of the hex bar deadlift muscles worked. This lift uses a hex bar which is in the shape of a hexagon. This is to get the muscles properly engaged for the heavier loads. This lessens the stress on your back, reduces spinal compression, helps you maintain a straight back throughout the exercise and may reduce the risk of injury. 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