The Hex Bar (or t-bar) is always a topic with lifting programs. Many people might never use it, while others swear by it and say it is better than a barbell for deadlifting. The barbell deadlift is one of the most popular and widely-used lifts in the gym. It’s a simple yet complex movement that requires you to load a barbell up with weight, grab it with a shoulder-width grip, plant your feet on the floor and lift. However, the barbell is not the only option; ender hex bar deadlift.
For many lifters, the deadlift is not easy. That is okay; this exercise takes time to learn and understand. If you’re struggling with deadlifting form in general, using the hex bar is a great alternative. The hex bar instantly puts your body into a better position to perform the deadlift is a cleaner deadlift path. If you are looking to build muscle and strength without prepping for a powerlifting competition, then deadlifting with a proper form will help you in the long run more than grinding out a deadlift with the barbell. The hex bar deadlift is an excellent lift for loading your posterior chain, maximally stimulating the back and legs with very low injury risk, and hitting many of the same muscle groups as the barbell deadlift.
Why Use the Hex Bar Deadlift?
The barbell deadlift is a protective exercise for many people, and the idea of changing to a hex bar can often bring up resistance. This is understandable; however, allowing for some change in your program isn’t always bad. Like a traditional barbell deadlift, the hex bar is a hip dominant exercise, focusing on the hips, glutes, and hamstrings muscles.
With the hex bar deadlift, the posterior-chain muscles are loaded directly. With the weight being centered on the body, unlike with a traditional deadlift, the chance of being unbalanced is lessened. Keeping a good form with the hex deadlift is easier overall because of where the weight is loaded. Many new lifters have a hard time with the traditional deadlifts and lifting their hips too early. The hex bar allows for a more natural deadlift; easier to keep the chest up with a neutral spine and drive up using the hips.
What is Center of Mass and Why Does It Matter
The deadlift is heavily hip-dominant when done correctly. The traditional deadlift keeps the barbell slightly in front of the body. As a result, you have to extend your glutes, hamstrings, and lower back.
The deadlift form can vary from person to person because of the different sizes of bodies and lengths of limbs. However, to keep the weight from pulling you forward, many lifters learn to activate their lat muscles to keep the bar close and engage their hamstrings at the start of a deadlift rep. On the other hand, the hex bar deadlift keeps the weight more centered on the body. This is because you hold the handles on the side of your body, and because of the share of the hex bar, this is something that cannot happen with a standard barbell.
You still need to activate your lats during the hex bar deadlift and use your hamstrings when pulling the weight off the ground. However, the fight to keep the weight from pulling you forward is not there because your spinal position is instantly improved. Gravity is now pushing the weight straight down to the floor.
.Rather than spending time thinking about how to keep the bar close to your body, you’ll almost only need to think about just standing up with the weight. You’ll notice that your hex bar deadlift is much stronger than a barbell deadlift. Overall, looking at the exercise from a joint mechanical movement motion, the deadlift is smoother when using a hex bar.
It Is About The Gains
When you stand up with the deadlift, you build strength in the glutes and hamstrings. Remember when deadlifting to make sure that your hips are lower than your shoulders when you begin. If your hips are higher than your shoulders, the point of leverage often moves from the hips to the lower back.
This can cause problems in many because your lower back isn’t meant to deal with the load and strain of heavy deadlifting. Of course, there is always that one guy who gets away with it but for the many, the lower back isn’t meant for this. If your form breaks down, you could take the focus off your glutes and hamstrings.
The hex bar is less prone to causing breakdowns in form. A cleaner technique will result in stronger muscles, especially when it’s done with a heavy weight. The hex bar isn’t where you lose; you can still make gains.
How To Hex Bar Deadlift
Overall the hex deadlift is a simple lift.
- Load the hex bar with the desired weight, then step inside it with the weight in line with your shins.
- Brace your core while grabbing the hex bar handles in their center. Think about sitting down slightly to engage your hamstrings and turn your elbow pits forward to activate your lats. Squeeze the handles.
- Focusing on lifting with your legs as you stand up. Squeeze your glutes as you rise but don’t overarch your back at the top.
- Lower the hex bar to the ground with control for one rep.
A hex bar is an excellent option in any strength and conditioning program. However, if you do not have a hex bar, this exercise can also be done with dumbbells or kettlebells.
It is time to up your training and get yourself inside a hex bar. Start your journey and make gains!