July 27, 2023 3 min read
The hex bar clean and jerk is an advanced exercise used by athletes to build power, strength, and explosiveness. It's a movement that requires a great deal of technique and coordination, and it can be used to increase power and speed for sports such as football and track & field.Shop The Collection: Barbells
The exercise involves the athlete assuming a starting stance similar to a power clean-and-jerk. The athlete then deadlifts the barbell off the ground and brings it up to their chest level while maintaining a shoulder-width grip. From this position, they explosively extend their hips and knees while driving the weight overhead. The final step is to catch the bar in a locked out overhead position with the arms straight.Shop The Gear: CAP Barbell Olympic Trap Shrug Bar, $90.99 USD
This exercise has a number of benefits that make it a great choice for athletes looking to increase their power and speed. First, the exercise helps to develop explosive power and speed. This is because the lifter must move the weight quickly and explosively from the start to the finish of the lift. Second, the hex bar clean and jerk helps to improve coordination. The athlete must coordinate several different muscle groups simultaneously in order to perform the lift correctly.
Finally, the exercise also helps to build strength, particularly in the core and lower body muscles. This is because the lifter must maintain an upright torso throughout the lift, and must generate enough force to drive the weight overhead. By building strength in these areas, the athlete can improve their power and speed.
The hex bar clean and jerk is an advanced exercise and should only be performed by experienced lifters who have proper technique and form. It should not be attempted by beginners or intermediate lifters without first receiving proper instruction from a qualified coach.
In addition, athletes who are looking to increase power and speed for their sport should consider using the hex bar clean and jerk. This exercise will help to develop the necessary explosive strength and coordination needed to excel in sports such as football, track & field, and other explosive sports.
When performing the hex bar clean and jerk, it’s important to use proper form and technique. Poor technique can lead to injuries, so it’s important to ensure that the athlete is properly trained before attempting the exercise. In addition, the athlete should always use a spotter when performing the exercise, and should never attempt to lift more than they are capable of.
Finally, the athlete should always use appropriate safety equipment such as wrist wraps and lifting straps. This will help to ensure that the athlete is safe during the lift, and that they remain injury free.
The hex bar clean and jerk is an advanced exercise that can help athletes to build explosiveness and power. It requires a great deal of coordination and technique, and should only be attempted by experienced lifters with proper coaching. Additionally, the athlete should use proper safety equipment and a spotter when performing the exercise.
By incorporating the hex bar clean and jerk into your training program, you can increase your power and speed, and become faster and stronger. So if you're an athlete looking to take your performance to the next level, give the hex bar clean and jerk a try!