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How to Incorporate Hex Bar Exercises Into CrossFit Training

January 12, 2023 3 min read

How to Incorporate Hex Bar Exercises Into CrossFit Training

CrossFit is a popular form of exercise that focuses on high-intensity functional movements. It requires the use of a variety of different equipment, including weights and bars. One type of bar that is often used in CrossFit workouts is the hex bar. Hex bars are versatile tools for working out, allowing for exercises that work multiple muscle groups at once. In this article, we will explore how to incorporate hex bar exercises into your CrossFit training.

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What is a Hex Bar?

A hex bar, also known as a trap bar or shoulder-height bar, is a type of weightlifting tool that consists of a handlebar in the center of two hexagonal frames. The design allows users to perform exercises while standing inside the hexagon. This makes it easier to lift heavier weights, as it eliminates the need to bend down to pick up the bar. Hex bars can be used for a variety of exercises, such as squats, deadlifts, shrugs, and presses.

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Benefits of Using a Hex Bar

Hex bar exercises offer a number of benefits. First, they are safer than traditional barbell exercises because they eliminate the risk of back strain from bending down to pick up the bar. Additionally, hex bars allow for a greater range of motion since the user stands within the frame. This means the muscles are able to move through a larger range of motion, making for a more effective workout. Lastly, hex bars can be used for exercises that target specific muscle groups, such as the shoulders or chest.

Hex Bar Exercises for CrossFit Training

Hex bar exercises are a great way to add variety to your CrossFit training. Here are some of the most popular hex bar exercises you can incorporate into your routine:

Deadlift

The deadlift is one of the most popular hex bar exercises. It is a compound exercise that works multiple muscle groups at once, including the glutes, hamstrings, and back. To perform the exercise, stand with your feet hip-width apart and grip the handles of the hex bar. Bend your knees slightly and drive your hips back as you lower the bar toward the floor. Then, drive your heels into the floor and squeeze your glutes as you lift the bar back up to the starting position.

Shoulder Shrugs

Shoulder shrugs are an effective exercise for targeting the trapezius muscles. To perform the exercise, stand with your feet hip-width apart and grip the handles of the hex bar. Keep your arms straight and your shoulders down as you lift the bar directly up towards your chin. Hold the top position for a few seconds, then slowly lower the bar back to the starting position.

Squats

Squats are a great exercise for building strength and power in the legs. To perform the exercise, stand with your feet hip-width apart and grip the handles of the hex bar. Bend your knees and push your hips back as you lower the bar towards the ground. Push through your heels and squeeze your glutes as you return to the starting position.

Overhead Press

The overhead press is a great exercise for building strength and size in the shoulders. To perform the exercise, stand with your feet hip-width apart and grip the handles of the hex bar. Lift the bar up to shoulder height and press it overhead, keeping your core engaged and your back straight throughout the movement. Slowly lower the bar back to the starting position.

Lunges

Lunges are a great exercise for targeting the glutes, quads, and hamstrings. To perform the exercise, stand with your feet hip-width apart and grip the handles of the hex bar. Take a big step forward and lower your body until your knee is bent at a 90-degree angle. Push through your heel to return to the starting position. Repeat on the other side.

Hex bars are a great tool for CrossFit training, as they offer a variety of exercises that target multiple muscle groups. Incorporating hex bar exercises into your routine can help you build strength and power, as well as improve overall fitness. So the next time you're in the gym, don't forget to grab the hex bar and get to work!