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4 Hex Bar Exercises You Can Do at Home

January 12, 2023 3 min read

4 Hex Bar Exercises You Can Do at Home

The hex bar, also called a trap bar, is an incredibly versatile piece of fitness equipment. It can be used to perform many of the same exercises as a traditional barbell, but with some added benefits. The hex bar allows you to distribute weight more evenly across your body and lift in a more natural position, reducing the risk of injury. Additionally, because the weight is distributed between two handles, it’s easier to grip and control than a straight bar, making it ideal for deadlifts, squats, and other heavy lifting exercises.

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If you’re looking for a way to get the most out of your workout at home, using a hex bar is an excellent choice. In this article, we’ll look at four of the most effective exercises you can do with a hex bar in the comfort of your own home.

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Hex Bar Deadlift

The deadlift is one of the best exercises you can do to strengthen your entire posterior chain, including your glutes, hamstrings, and lower back. When done correctly, it’s an incredibly effective exercise for building strength and muscle mass. With the hex bar, however, the deadlift is even easier to perform since the weight is distributed evenly between two handles. This allows you to keep your back in a neutral position, reducing the risk of injury.

To perform the hex bar deadlift, start by positioning the bar in front of you, keeping your feet about shoulder-width apart. Grip the handles firmly and push your hips back, bending your knees slightly as you do so. Keep your back flat and your chest up as you lower your body as far as you can go, then drive your feet into the ground to stand up and lift the bar. Lower the bar back down and repeat.

Hex Bar Squat

The hex bar squat is similar to the traditional barbell squat, but the weight is distributed more evenly between your hands and feet. This helps reduce strain on your spine and makes it easier to maintain proper form. Plus, the angled handles allow you to grip the bar more securely, making it easier to control the weight throughout the movement.

To perform the hex bar squat, start with the bar behind you, gripping the handles firmly. Push your hips back and bend your knees, lowering your body as far as you can go. Drive through your heels to stand back up, pushing your hips forward as you do so. Lower the bar back down and repeat.

Hex Bar Overhead Press

The overhead press is a great exercise for strengthening your shoulders, triceps, and upper back. With a hex bar, the exercise becomes even more effective since the weight is distributed evenly between both handles, allowing you to press with greater control. Additionally, the angled handles make it easier to maintain proper form and reduce the risk of injury.

To perform the hex bar overhead press, start by standing with the bar in front of you, gripping the handles firmly. Press the bar overhead, keeping your elbows tucked in close to your sides. Lower the bar back down and repeat.

Hex Bar Row

The bent-over row is a great exercise for strengthening your upper back and lats. With a hex bar, the exercise is even easier to perform since the weight is distributed evenly between both handles. This allows you to focus on maintaining proper form and getting the most out of each rep.

To perform the hex bar row, start by standing with the bar in front of you, gripping the handles firmly. Hinge at the hips and bend your knees slightly, keeping your back flat and chest up. Pull the bar towards your chest, squeezing your shoulder blades together as you do so. Lower the bar back down and repeat.

A hex bar is an incredibly versatile piece of fitness equipment that can be used to perform a variety of exercises. From deadlifts to squats to rows and presses, the hex bar is a great tool for getting the most out of your workout at home. Try adding these four exercises to your routine to take your strength and muscle gains to the next level!