June 08, 2023 3 min read
The hex bar deadlift, also known as the trap bar deadlift, is an effective and popular exercise used to build strength and size in the lower body. It’s a compound exercise that works multiple muscle groups at once, including the glutes, hamstrings, quads, adductors, and erector spinae.Shop The Collection: Barbells
Unlike traditional barbell deadlifts, which require you to pick up a barbell from the ground, the hex bar deadlift allows you to step inside a hexagonal-shaped bar and lift it from the floor. This makes it easier to keep your back straight and maintain proper form, which reduces the risk of injury.Shop The Gear: CAP Barbell Olympic Trap Shrug Bar, $90.99 USD
The hex bar deadlift is an excellent exercise for developing overall strength and power. It’s especially beneficial for athletes who need to generate force quickly and explosively, such as sprinters and football players.
This exercise also offers several other benefits. It can help improve balance and coordination; strengthen the core, hips, and legs; and build muscular endurance. Plus, because the weight load is distributed evenly along the hex bar, it’s much easier on the lower back than traditional barbell deadlifts.
Before performing the hex bar deadlift, make sure you have the right equipment and setup. You will need a hexagonal-shaped barbell with a weight that’s appropriate for your level of fitness. Start with a light weight and gradually increase it as you become stronger.
To set up for the exercise, stand in the middle of the bar, then bend over and grab the handles. Make sure your feet are shoulder-width apart and your back is in a neutral position. Keep your arms straight and drive through your heels to lift the bar off the ground.
It’s important to use proper form when performing the hex bar deadlift to ensure safety and maximize results. Here are some tips:
If you feel any pain or discomfort during the exercise, stop immediately. Additionally, if you are new to the exercise, start with a lighter weight and practice the movement without any weight. This will help you get accustomed to the proper form and technique.
Once you've mastered the basic hex bar deadlift, there are several variations you can try. These exercises will challenge your muscles in different ways and help you break through plateaus and take your strength training to the next level.
One variation is the single-leg hex bar deadlift. To perform this exercise, hold the bar in one hand and stand on one leg. Then, bend forward, push your hips back, and lower the weight until your torso is parallel to the floor. Finally, stand up and squeeze your glutes at the top.
Another variation is the alternating-grip hex bar deadlift. This exercise requires you to hold the bar in one hand with an overhand grip and the other hand with an underhand grip. From there, follow the same steps as the basic deadlift, but alternate your hands each time you lift the bar.
Finally, the Bulgarian split squat hex bar deadlift is a great way to target your glutes, hamstrings, and quads. To perform this exercise, stand in the middle of the bar and place one foot on a bench behind you. Then, bend forward and lower the weight until your torso is parallel to the floor. Finally, stand up and repeat on the other side.
The hex bar deadlift is an effective and safe exercise for building strength and size in the lower body. It’s a great alternative to traditional barbell deadlifts, as it reduces stress on the lower back and allows you to lift heavier weights. Plus, there are several variations of the exercise that will challenge your muscles and help you take your strength training to the next level.
When performing the hex bar deadlift, it’s important to use proper form and technique. Keep your chest up and your back flat, drive through your heels, and focus on squeezing your glutes at the top of the movement. With practice and patience, you’ll be able to master the hex bar deadlift and reap all the benefits it has to offer.