Hex bar deadlifts

I know that for training for competition, the traditional bar is better, but what are people's opinions about just using it for regular strength training?

I've read it's easier on your back and allows you to lift more weight. I tried it today just to see and was able to pull 420 when my previous PR was 405.

Replies

rjmwx81

I dig it. I find having my arms at my side instead of in front really keeps my form in check.

piperdown44

It a training tool just like other equipment.

chrisdavey

Yep, just another variation. It is good for people new to lifting if there form is a bit average. Also good for those who don't compete as you don't HAVE to use a BB.

I find it very quad dominant compared to a regular deadlift though. More like a squat/DL hybrid I guess.

And yep, can pull more. 255kg first time I used one when my max BB DL is 250kg.

JeffseekingV

Never tried it. I could try it if it's more quad dom like chris says. but it's had to compare to the traditional dead as the grip is a good 3-4" higher than what it would be for a traditional barbell dead.

McCloud33

JeffseekingV wrote: »

Never tried it. I could try it if it's more quad dom like chris says. but it's had to compare to the traditional dead as the grip is a good 3-4" higher than what it would be for a traditional barbell dead.

You can actually flip the bar over if you want to get a little lower with your grip and a little more range of motion.

McCloud33

So I checked with the personal trainer at the gym to get his take and he said that it takes a lot of the hips and back out of the exercise and focuses it on the legs. I think I might just try alternating them on my deadlift days.

DopeItUp

As Mr. Davey said, they are definitely more like a squat than a traditional deadlift. So much less posterior chain and more legs. They are fun but I wouldn't use them as a replacement for a traditional deadlift unless you have some sort of medical issue preventing the use of them.

Sam_I_Am77

If you want to DL and can't conventional DL then the Trap Bar is a good option. The leverage is different and easier on your back so it's great for those with lower back problems. It shouldn't take too much out of the hips and legs because you're still getting some hip hinge into the movement. Like was mentioned above, flip the bar over to get into a deeper position.

McCloud33

I CAN do the traditional deadlift and have been for the last 6-7 months. I have been worried about tweaking my back at some point though and just thought that if the hex puts less strain there, then maybe it's better. From the research I've done and people's comments though, it seems like there's less strain because it's not hitting the back as hard, which is one of the points of doing DL in the first place.

ninerbuff

I have client who prefers this over traditional deadlift because the bar doesn't scrap her shins. As mentioned, it is a bit more quad dominant, but it's still a good variation.

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Sam_I_Am77

I would agree that hip flexor recruitment is less but not eliminated. If you look at Jeff's picture above, that lady's hips are flexed which means the hips have to extend as part of the movement to get back up. I don't have a lot of time but I was able to find this study real quick, hopefully you can link into it through Google or something.

Journal of Strength and Conditioning Research
Issue: Volume 25(7), July 2011, pp 2000-2009
Copyright: © 2011 National Strength and Conditioning Association
Publication Type: [Original Research]
DOI: 10.1519/JSC.0b013e3181e73f87
ISSN: 1064-8011
Accession: 00124278-201107000-00031
Keywords: resistance training, power, velocity, force, kinetics, kinematics

A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads
Swinton, Paul A1; Stewart, Arthur2; Agouris, Ioannis1; Keogh, Justin WL3; Lloyd, Ray4

JoRocka

rjmwx81 wrote: »

I dig it. I find having my arms at my side instead of in front really keeps my form in check.

this.

and not for nothing- I see less weight typically moved on it rather than more- so I'm not sure- we have one- I haven't used it- but I have noted the weight generally is lower across the board outside of the the strongmen guys we had lifting at our gym for a while.

McCloud33

JoRocka wrote: »

rjmwx81 wrote: »

I dig it. I find having my arms at my side instead of in front really keeps my form in check.

this.

and not for nothing- I see less weight typically moved on it rather than more- so I'm not sure- we have one- I haven't used it- but I have noted the weight generally is lower across the board outside of the the strongmen guys we had lifting at our gym for a while.

It really shouldn't be lower. There was at least one study that was done back in 2011-ish where their average subject had like 12-15 years of lifting experience and on average they lifted 50lbs more with the hex bar.

From my limited experience (1 time using the hex) it seemed like I was able to lift considerably more. Like I said earlier, my PR max was 405 with the straight bar and that was after a week of rest and going in specifically to test my 1RM. When I did the hex yesterday, I hadn't done any research yet and wasn't even sure how much the "bar" itself actually weighed, assumed 45lbs. I did my 1x5 with 285 and then thought, what the hell, and did a double with 315, then a single with 365, then a single with 415. After I talked to the main trainer at the facility, he said it was advertised as a 45lb bar but when he weighed it, it was actually 52. So that bumped my 415 up to 422 and that was without "trying" for a 1RM.

JoRocka

damn- I quoted the wrong person and didn't notice.

It a training tool just like other equipment.

this is what I was "thising"

It really shouldn't be lower. There was at least one study that was done back in 2011-ish where their average subject had like 12-15 years of lifting experience and on average they lifted 50lbs more with the hex bar.

I have no idea- I mean- I know a lot of stuff about weights and squat and what's technically supposed to be higher- but I never trained at gym before this one that had a hex bar- and while this one is used regularly- most guys are not lifting as much.

interesting- I'd be interested in getting on it to see- I haven't felt a need or motivation to- but if it means I can grab 315- I'll do it. I'm dying for 315.

Sam_I_Am77

JoRocka wrote: »

damn- I quoted the wrong person and didn't notice.

It a training tool just like other equipment.

this is what I was "thising"

It really shouldn't be lower. There was at least one study that was done back in 2011-ish where their average subject had like 12-15 years of lifting experience and on average they lifted 50lbs more with the hex bar.

I have no idea- I mean- I know a lot of stuff about weights and squat and what's technically supposed to be higher- but I never trained at gym before this one that had a hex bar- and while this one is used regularly- most guys are not lifting as much.

interesting- I'd be interested in getting on it to see- I haven't felt a need or motivation to- but if it means I can grab 315- I'll do it. I'm dying for 315.

I think some of it just depends on an individual's leverage. For my, when I use to DL at least, my conventional was stronger than any variation. But, I've read and talked to others that said their sumo or trap-bar DL was stronger than their conventional.

McCloud33

I guess it would really come down to your quad strength then, with the hex being a more quad centric lift. If you have slightly weaker quads, I guess it's possible to have a higher conventional than hex.

Showcase_Brodown

I've only tried them a couple of times, and I never tried to max out or anything. But it seemed that I would have been able to pull more. The reason for that may have been because the grip is thinner than the bar I usually train DL with, and lately, grip has been a limiting factor. I did notice that it hit my quads more than conventional. I wouldn't replace DL with this, but I might mix it in every now and then.