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What Are the Benefits of Hex Bar Training?

January 13, 2023 3 min read

What Are the Benefits of Hex Bar Training?

The hex bar, or trap bar, is an increasingly popular piece of strength training equipment. Its original design was intended to make deadlifting safer and easier, but it has since been adapted for many other exercises. Hex bar training offers a unique set of advantages to any athlete looking to improve their performance.

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What Is a Hex Bar?

A hex bar (also known as a trap bar) is a type of free weight barbell designed with a hexagonal shape. It features two handles in the center of the bar which allows the user to stand inside the bar instead of outside. This design helps the lifter better maintain proper posture during the exercise and reduces strain on the lower back.

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Using a hex bar also allows athletes to lift heavier weights than they could with traditional Olympic bars. This makes it ideal for athletes who are looking to increase their strength and power. Hex bar lifts also involve more muscle groups than regular barbell exercises, which can help build lean muscle mass.

Benefits of Hex Bar Training

Hex bar training offers a variety of benefits that can help improve overall athletic performance. Here are some of the most notable advantages:

Improved Posture

One of the primary benefits of using a hex bar is improved posture. By standing inside the bar, the athlete can better maintain a neutral spine position, which helps reduce strain on the lower back. This can also help prevent injuries caused by poor form.

Reduced Risk of Injury

The hex bar’s design also helps reduce the risk of injury. The handles allow you to keep your arms close to your body, which reduces stress on the shoulders. In addition, the angled handles put less strain on the wrists, which can help prevent wrist pain.

Increased Strength and Power

The hex bar’s design allows athletes to lift heavier weights than they could with traditional Olympic bars. This can lead to increased strength and power, which can be beneficial for any athlete who is looking to improve their performance.

Full Body Workout

Hex bar exercises involve more muscles than traditional barbell exercises. This can help build lean muscle mass and increase overall strength. In addition, by utilizing multiple muscle groups, athletes can get a full body workout in a shorter amount of time.

Examples of Hex Bar Exercises

There are a variety of exercises that can be performed using a hex bar. Here are a few examples:

Deadlifts

Deadlifts are one of the most popular exercises performed using a hex bar. The angled handles make it easier to maintain proper form while still allowing athletes to lift heavy weights. In addition, the hex bar reduces strain on the lower back, making it a safer alternative to traditional barbell deadlifts.

Hex Bar Shoulder Presses

Hex bar shoulder presses are another great exercise for building muscle and increasing strength. The angle of the bar helps reduce strain on the shoulders, making it a safe and effective exercise. Using a hex bar can also help improve posture and form when performing shoulder presses.

Hex Bar Squats

Hex bar squats are similar to traditional barbell squats, but with the added benefit of being able to hold the bar in the middle of the body. This helps to evenly distribute the weight and keeps the torso upright. This can help reduce strain on the lower back and make the exercise more comfortable to perform.

Hex bar training offers a variety of benefits to athletes looking to improve their performance. It can help reduce the risk of injury, improve posture, and increase strength and power. In addition, hex bar exercises involve more muscle groups than traditional barbell exercises, making them a great way to get a full body workout in a shorter amount of time.

Whether you're looking to increase your strength or just want to add a new element to your workouts, hex bar exercises can be a great option. With a variety of exercises available and the added benefits of improved posture and reduced risk of injury, hex bar training is an excellent tool for any athlete.