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Are you looking for an effective way to increase your deadlift strength and improve your form?
Look no further than the hex bar, a specialty bar that offers numerous benefits while lifting.
Unlike a regular straight barbell, the hex bar allows users to lift heavier weights in greater comfort due to its shape and design.
The hexagonal shape creates improved balance, range of motion, and decreased risk of lower back pain.
Not only is it great for deadlifts but can also be used for rack pulls, shrugs, lunges, bent-over rows, and more!
In this article, we will explore 15 awesome hex bar benefits which will help you get stronger faster with fewer chances of injury.
Table of Contents
15 Hex Bar Deadlift Benefits
1. More Natural Position Than Traditional Barbell Deadlift
The hex bar allows you to stand in the middle and lift in a vertical position, instead of up and backward as is the case with conventional barbell deadlifts.
This allows for greater balance, increased stability, and better control over heavy weights.
With this vertical lifting position, you also benefit from improved posture since your chest stays upright.
Moreover, you’re able to keep your spine aligned while lifting, which further reduces strain on your spine and joints.
2. Reduced Bicep Tension
Unlike regular barbells, the hex bar has two neutral grip handles located on either side of the weight plates.
This helps lifters maintain proper form and execution while also taking pressure off of their arms, particularly the bicep tendons.
The way it works is that instead of gripping the barbell in your hands with either a hook grip or mixed grip, you grip both handles and stand inside the hexagonal bar.
This places your body in an upright position and allows you to lift with your legs and back without putting additional stress on your arms.
This means that when compared to regular deadlifts with a straight barbell, you can do more repetitions without risking bicep pain due to over-extension.
3. Lift More Weight With Good Form
The weight distribution of the hex bar compared to a straight bar allows you to maintain a more upright torso position during lifts.
This makes it safer to lift heavier weights since your form and lower back are less likely to give out.
Plus, you’ll have an easier time holding air in your stomach to brace your core, since it won’t be compressed.
4. Improved Grip Strength
Due to their unique design, hex bars allow the user to perform deadlifts while also allowing for a more secure grip.
Their convex sides and raised neutral grip handles at each end create an extra gripping surface that helps keep the bar securely in your hands.
As a result, hand fatigue is reduced and the chance of losing your grip on the bar is decreased significantly, maybe even enough to ditch the lifting straps.
5. Less Stress on Your Lumbar Spine
This is because the movements required for hex bar deadlifts involve a more upright posture.
This puts less pressure on the lower back than traditional deadlifts.
Additionally, since the weight of the barbell is evenly distributed both in front and behind the center of gravity, it also causes less strain on the spine.
Finally, due to its shape, the hexagon-shaped trap bar accommodates a body’s natural position better than a normal straight barbell.
6. Stronger Core Muscles
Since the weight on the hex bar is evenly distributed on both sides of your body, it forces your core to contract more than traditional deadlifts do.
By keeping your back straight and upright during the lift, your trunk will be engaged throughout the entire range of motion.
Which helps build strength in all the muscle groups around your spine.
This results in a stronger mid-section that can help reduce any risk of injury.
7. Builds Stronger Quads
The hex bar deadlift requires you to drive more through your heels and less through your toes.
This helps target the quads, as it puts your body in a position where the quads are taking on a majority of the load.
By focusing on heel drive and pushing off them throughout the entire lift, you will be able to improve your form and activate more muscle fibers in the quads.
8. Total Lower Body Exercise
Hex bar deadlifts are effective at targeting the lower body muscles, such as your glutes, hips, quads, calves, and hamstrings.
This pulling motion puts less strain on the spine than traditional squats but still allows you to lift heavy while engaging multiple muscle groups in the process.
9. Works Your Upper and Lower Posterior Chain
By using a hex bar, this full-body workout combines the deadlift motion with targeting your posterior muscles in the back and legs.
It is an effective way to build strength and power throughout the entire body.
10. Doesn’t Scrape Your Shins
Hex bars are designed to keep your shins a safe distance away from the edges of the bar.
This minimizes the risk of shin scraping, saving you from a bloody mess.
11. Improves Stability
By using a hex bar, the weight can be evenly distributed across the body, allowing for more uniform loading during the lift.
This helps to improve stabilizer muscle activation, as well as better bracing of the core while under load.
When done correctly, this provides a great opportunity to strengthen core stability and ensure good form while lifting heavy weights.
12. Enhanced Range of Motion
The large gap in the middle of the hex bar puts your legs in a better position to pull the bar upwards without the same restriction as a standard barbell.
However, this one does not apply specifically to hex bar deadlifts.
For instance, if you’re using the bar to perform shoulder presses you can bring the bar further down without it contacting your chest.
13. Less Stress on Your Joints
The neutral grip handles on the hex bar make it easier to keep your spine neutral and shoulders slightly retracted during pulls.
This will decrease the risk of a popped shoulder or excessive back strain.
Also, your knees will be better protected since you’ll be driving through your heels.
14. Improved Power Output
Since you’re able to overload the bar to lift heavier, this creates greater explosiveness, speed strength, and power over time.
Your body will be forced to adapt to these heavy loads without the same amount of strain from a traditional deadlift.
Ultimately, the strength you develop while using a hex bar will translate to your straight bar deadlifts to some degree.
15. Available in Most Commercial Gyms
If you’d like to add a hex bar to your deadlift training, you’re in luck.
It’s almost guaranteed that there will be one at your local gym.
If not they can be purchased for your garage gym at a fairly affordable price.
What Is a Hex Bar?
A Hex Bar, also known as a Trap Bar, is a weightlifting bar used to perform deadlifts.
It has a hexagonal shape with two handles on its sides so that the user can easily grip it and use it for various exercises.
It is designed to allow users to lift heavy weights while keeping their wrists and shoulders in an ergonomic position.
Because of its unique shape, using the hex bar helps you place more emphasis on your lower body muscles.
Rather than your upper body muscles, which allows for greater gains in strength and power.
Who Should Use a Hex Bar?
Whether you’re a competitive athlete, weekend warrior, or just looking to get stronger and fitter, the hex bar offers several advantages over traditional weight lifting equipment.
The hex bar has been shown to be beneficial in targeted muscle group training while improving overall balance.
It’s also an excellent option for those with back problems since there is minor strain due to the neutral grip handles.
People with joint problems may find hex bar lifts easier on the joints compared to regular bars.
With its versatility and flexibility, the hex bar can help people of any level progress toward their fitness goals!
Hex Bar vs. Traditional Straight Bar Deadlift
The hex bar deadlift and the standard deadlift bar are two popular forms of weightlifting.
The hex bar version allows for a more upright position during the lift, which reduces stress on the lower back.
This makes it safer for those with existing back problems.
The traditional bar variation requires a more bent-over position during the lift, which can increase lower-back strain if not performed properly.
Both exercises involve the use of a type of barbell and engage the same muscles, primarily in the posterior chain.
So they both provide an effective workout.
However, due to its greater safety benefits, many experts recommend using a hex bar whenever possible.
How To Perform the Hex Bar Deadlift
With a hex bar, your feet will be in the same position as they would for conventional deadlifts.
The biggest difference is that unlike with an overhand grip on a traditional straight barbell, you will assume a neutral grip.
To start:
- Stand within the hex bar with your feet hip-width apart and the front of your feet in line with the outer sleeves of the bar.
- Grab the center of each handle with a neutral grip.
- Take a deep breath into your stomach to brace your core.
- Squat down so that your legs are at about 90 degrees.
- Slightly retract your shoulder blades and lift your chest up.
- Then stand up with the bar while keeping your arms straight in line with your legs.
- Stop once you’re standing up straight, then reverse the motion back to the starting position.
Tips on Proper Form During Hex Bar Deadlifts
It’s important to maintain a neutral spine and keep the glutes tight and the core braced throughout the entire motion.
When pulling from the floor, make sure the bar is aligned over your toes, and push through your heels while pulling up with your arms straightened.
Also, be sure not to round your back at any point in order to prevent injury.
If you have trouble pulling from the floor try setting the hex bar in a power rack at knee height.
This will help you lift heavy while reducing lower back strain even more.
Hex Bar FAQs
What Is the Hex Bar Good For?
It offers unique benefits that regular barbells don’t have, such as an evenly-distributed load on both hands or the ability to perform unilateral exercise variations like lunges.
The hex bar is great for those looking to develop back, arm, and leg strength while avoiding lower-back injuries.
Additionally, it can be used for weightlifting movements such as deadlifts and clean pulls.
Is Hex Bar Effective?
Yes, the Hex Bar is highly effective!
Scientific research has proven that it increases strength and improves mobility with regular use.
It is an excellent tool for enhancing core power, balance, flexibility, and coordination.
Is a Hex Bar or Barbell Better?
Hex bars are well-suited for exercises that require a center of gravity in the middle of the body like deadlifts.
While barbells are better suited for strength training exercises such as squats and bench presses.
Ultimately, both tools can be effective depending on how you choose to use them.
Is It Better to Deadlift With a Hex Bar?
The hex bar allows you to train the same muscle groups as a conventional deadlift while reducing the risk of joint strain and muscle imbalances.
Summary: Add the Hex Bar to Your Deadlift Program!
The hex bar is an incredibly versatile tool for strength training and can be used to supplement your deadlift routine.
Not only does it allow you to lift heavier weight safely, but it also helps you target certain muscle groups more effectively than traditional barbells.
The increased range of motion provided by the hex bar makes it perfect for targeting areas that conventional bars may miss.
While still allowing you to increase overall power output with heavy loads.
With these hex bar benefits in mind, there’s no denying that adding one to your next deadlift workout will help take them to the next level!
Sources:
https://grizzlyfunctional.com/trap-bar-deadlifts-benefits/
https://www.bodybuildingmealplan.com/rack-pull-vs-deadlift/
https://hearinnh.org/what-muscles-do-trap-bar-deadlifts-work/
