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Hex bars, also known as trap bars, are weight lifting bars with a hexagonal shape. They are used in power and strength-based exercises to build explosive power. The hex bar is designed with two handles at each end that rise up above the level of the bar itself. This allows the user to stand in the middle of the bar, with their hands on either side and their feet on the floor. This provides an even distribution of weight across both sides and helps reduce the risk of injury.
Shop The Collection: BarbellsThe hex bar is an excellent tool for developing explosive power because it allows you to move heavier weights than you would be able to lift with a traditional barbell. This gives your muscles more opportunity to develop strength and power while still controlling the weight. Additionally, the hex bar can be used in conjunction with other exercises such as squats and deadlifts to further develop explosive power. In this article we will discuss some of the most effective hex bar exercises for building explosive power.
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The deadlift is one of the most important movements for developing explosive power. It can be done with either a regular barbell or a hex bar. With the hex bar, the user has the option of gripping the handles from the center or from the sides. Both variations will work the same muscles but offer different levels of control over the weight. The user should select the variation that offers them the most comfort and control.
To perform the hex bar deadlift, start by loading the bar with the desired weight. Stand in the middle of the bar with your feet slightly wider than hip width apart. Grip the bar with your hands either from the center or from the sides. Keep your back flat and your core tight as you lower down into the starting position. From here, drive through your heels and use your legs and glutes to explosively pull the bar off the floor. At the top, pause for a moment and then slowly lower the bar back down to the starting position. Repeat for the desired number of reps.
Squats are another great exercise for developing explosive power. When performed with a hex bar, they are often referred to as “hex bar squats”. To perform hex bar squats, begin by loading the bar with the desired weight. Stand in the middle of the bar with your feet slightly wider than hip width apart. Grip the bar with your hands either from the center or from the sides. Keep your back flat and your core tight as you lower down into the squat position. From here, drive through your heels and use your legs and glutes to explosively push the bar off the floor. At the top, pause for a moment and then slowly lower the bar back down to the starting position. Repeat for the desired number of reps.
Good mornings are a great exercise for developing explosive power in the posterior chain. When performed with a hex bar, they are often referred to as “hex bar good mornings”. To perform hex bar good mornings, begin by loading the bar with the desired weight. Stand in the middle of the bar with your feet slightly wider than hip width apart. Grip the bar with your hands either from the center or from the sides. Keep your back flat and your core tight as you hinge forward at the hips and lower your torso until it is parallel to the floor. From here, drive through your heels and use your legs and glutes to explosively pull your torso back up to the starting position. At the top, pause for a moment and then slowly lower your torso back down to the starting position. Repeat for the desired number of reps.
Hex bar shrugs are another great exercise for developing explosive power. To perform hex bar shrugs, begin by loading the bar with the desired weight. Stand in the middle of the bar with your feet slightly wider than hip width apart. Grip the bar with your hands either from the center or from the sides. Keep your back flat and your core tight as you lift your shoulders up towards your ears. From here, use your traps and upper back muscles to explosively shrug the bar up towards your ears. At the top, pause for a moment and then slowly lower the bar back down to the starting position. Repeat for the desired number of reps.
Hex bar exercises are an excellent way to build explosive power. The hex bar is designed to provide an even distribution of weight across both sides, which reduces the risk of injury. Additionally, the hex bar can be used in conjunction with other exercises such as squats and deadlifts to further develop explosive power. Exercises such as deadlifts, squats, good mornings, and hex bar shrugs are all great options for building explosive power with the hex bar.
