April 28, 2023 3 min read
A hex bar, also known as a trap bar or shrug bar, is an essential piece of gym equipment used for deadlift exercises. It looks like a large hexagonal barbell that has handles on either side, allowing the user to stand in the middle and lift the weight. Unlike traditional straight bars, the hex bar allows the lifter to keep their hands and arms at their sides rather than outstretched in front of them, which can help reduce stress on the back.Shop The Collection: Barbells
The hex bar is a great tool for building strength and improving performance in the deadlift. It is an effective way to work your glutes, hamstrings, quadriceps, and lower back muscles, as well as your core. The fact that it does not require you to bend forward as much as with a regular barbell deadlift makes it much safer for those with lower back issues.Shop The Gear: CAP Barbell Olympic Trap Shrug Bar, $90.99 USD
Using a hex bar for deadlifts offers several advantages over traditional barbell deadlifts. Here are some of the benefits of using a hex bar for deadlifts:
One of the main benefits of using a hex bar for deadlifts is that it puts less strain on the lower back. This is because when using a hex bar, the lifter can keep their chest up and their spine more in line with the weight, reducing stress on the lower back. This can be especially beneficial for those who suffer from back pain or have had previous lower back injuries.
Another benefit of using a hex bar for deadlifts is that it allows for a greater range of motion. This means that the lifter can use a wider range of muscle groups, helping to target the quads, glutes, and hamstrings more effectively than with a conventional deadlift. This can lead to improved performance and greater overall strength gains.
The hex bar's design makes it easier to load and unload weight plates. This is due to its elevated shoulders, which allow for easy loading and unloading of the weight plates. Additionally, the hex bar’s shape allows for more plates to be loaded onto each side, giving the lifter more weight to work with.
The hex bar is particularly beneficial for beginners who may not be comfortable performing traditional barbell deadlifts. Since the hex bar allows for a more upright position, it reduces the risk of injury, making it much easier for beginners to learn proper form. In addition, the hex bar's design allows for a more gradual increase in weight, allowing beginners to progress at a steady pace.
Finally, using a hex bar for deadlifts can help to improve muscle activation. This is because the lifter is able to keep their arms by their sides, which helps to engage the muscles in the mid-back, hips, and thighs. This can lead to better performance, increased strength gains, and improved posture.
The hex bar is an invaluable piece of gym equipment that offers numerous benefits for strength and power athletes. Its unique design makes it easier to load and unload weight plates, and its ergonomic shape allows for a safer, more comfortable grip. Its ability to reduce strain on the lower back and increased range of motion makes it ideal for those with back pain or injuries, as well as beginners. Finally, the hex bar's design helps to improve muscle activation, leading to better performance, increased strength gains, and improved posture.