April 19, 2023 3 min read
A hex bar, also known as a trap bar, is typically constructed of steel and has two handles attached to the bar that are used to lift it. It looks like a giant six-sided hexagon with a hole in the middle, hence the name “hex” bar. The hex bar is most commonly used for deadlifts, but can be used for a variety of other exercises. You may have seen one in your local gym or even used one yourself.Shop The Collection: Barbells
The hex bar is great for those who have lower back issues, as the handles provide extra support and less strain on the back than a regular barbell. It also allows you to keep your spine more neutral, which is beneficial for proper form and technique. This makes it an ideal tool for anyone looking to build strength, power and mass in their lower body.Shop The Gear: CAP Barbell Olympic Trap Shrug Bar, $90.99 USD
Good mornings are a complex exercise that work the lower back, glutes, hamstrings and core. They involve hinging at the hips while keeping a straight back, then raising up from the bottom position. This exercise can be done with either a barbell or a hex bar. The hex bar allows for more range of motion due to the elevated handles and reduces the risk of injury by removing strain from the lower back.
Hex bars are great for good mornings because they allow you to move more freely, which can help you get a deeper stretch in your glutes and hamstrings. The elevated handles also make it easier to maintain a neutral spine position, which is essential for performing the exercise correctly. Additionally, using a hex bar for good mornings allows you to use heavier weight without putting extra strain on your lower back.
Using a hex bar for good mornings can also increase your range of motion and muscle activation. The elevated handles allow you to get a deeper stretch in your glutes and hamstrings, leading to increased muscle activation. Additionally, the hex bar allows for greater flexibility, so you can move through a full range of motion when performing the exercise. This can lead to improved mobility, balance and coordination.
In addition to the benefits we’ve already discussed, using a hex bar for good mornings can help you improve your posture. By maintaining a neutral spine position during the exercise, you’ll be strengthening your core muscles and improving your posture over time. This can help reduce back pain and fatigue, and make everyday activities easier.
To perform good mornings with a hex bar, start by setting up the bar with the right amount of weight. Stand with your feet shoulder-width apart and the middle of the hex bar resting against your thighs. Grab the handles with an overhand grip and keep your arms straight throughout the movement.
From there, hinge at the hips and lower your torso until you feel a stretch in your hamstrings. Keep your back flat, chest up and core engaged as you lower down. Once you reach the bottom, drive through your heels to return to the starting position. Make sure you don’t round your back at any point during the exercise.
You can also do single-leg good mornings with the hex bar. To do this, stand on one leg and grab the handles with both hands. Hinge at the hip and lower your torso until you feel a stretch in your hamstring, then drive through the heel of your standing foot to return to the starting position. Be sure to keep your chest up and back flat throughout the movement.
Good mornings are an effective exercise for building strength and muscle in the lower body. The hex bar is a great tool for performing good mornings, as it allows you to move more freely and maintain a neutral spine position. It also reduces strain on the lower back and helps you use heavier weights. If you’re looking to add good mornings to your routine, give the hex bar a try!