Hex Bar Power Cleans: An Exercise for Improved Explosiveness

What is a Hex Bar Power Clean?

A hex bar power clean is an exercise that uses a hexagonal shaped barbell which is used to perform a variation of the Olympic Lift known as the clean and jerk. While the clean and jerk requires a barbell to be lifted from the ground and then explosively pressed overhead, the hex bar power clean allows athletes to lift the weight in a similar motion while standing inside the hexagon shaped barbell.

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The benefits of using a hex bar power clean are numerous and can help improve overall strength, power, and explosiveness. For athletes looking to increase their performance, the hex bar power clean is an excellent choice.

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Benefits of the Hex Bar Power Clean

The hex bar power clean is an effective exercise for improving athleticism due to its ability to increase power, strength, and explosiveness. This exercise has been used by professional athletes and coaches for decades, and its effectiveness is well documented.

The hex bar power clean works multiple muscle groups at the same time, allowing athletes to develop a higher level of coordination and stability. It also activates the hip and shoulder muscles in a more dynamic way than traditional barbell lifts.

The hex bar power clean requires more explosive power than other traditional barbell exercises, making it an ideal choice for athletes looking to improve their athletic performance. The increased power output during this exercise has been shown to lead to improved speed, agility, and vertical jump.

Finally, the hex bar power clean allows athletes to safely lift heavier weights than they would with traditional barbell exercises, making it an excellent choice for those seeking to build strength and muscle mass.

How to Perform the Hex Bar Power Clean

The hex bar power clean is a complex exercise that requires proper technique to ensure safety and effectiveness. Here’s how to do it:

1. Begin by standing inside the hexagon shaped bar. Place your feet roughly shoulder width apart.
2. Grip the bar firmly with your hands slightly wider than your shoulders. Your arms should be straight and your elbows slightly bent.
3. Keeping your back straight, bend your hips and knees until your thighs are parallel to the floor.
4. Explosively extend your hips and knees while keeping your arms straight. As you stand up, shrug your shoulders and pull the bar up towards your chest.
5. Return the bar to the floor under control.

Tips for Improving Performance with the Hex Bar Power Clean

While performing the hex bar power clean can be a great way to increase power and explosiveness, there are a few tips to keep in mind to get the most out of the exercise.

• Focus on keeping your chest up and back flat throughout the exercise.
• Keep your elbows close to your body as you drive the bar upwards.
• Make sure to drive through the heels as you stand up, not the toes.
• Focus on using your hips and legs, not just your arms, to drive the bar off the ground.
• Start light and gradually increase the weight as your form improves.

The hex bar power clean is a powerful exercise that can help athletes improve their explosiveness, strength, and power. By focusing on proper technique, athletes can reap the full benefits of the exercise and take their performance to the next level.