Hex Bar Deadlift Mastery guide: Instructions and Benefits, Work Muscles & Other Information

For both novice and professional lifters, the hexbar deadlift can help build endurance and strength.

What is the Hex Bar Deadlift?

Also known as the trap bar deadlift, or the hexbar deadlift.

The deadlift version uses a barbell with a hexagonal shape.

This allows the lifter access to the barbell, and then raises the weight.

Two handles are available for hex bars: one at standard height, one slightly higher to aid beginners.

Step-by-Step Instructions for a Hex Bar Deadlift

• Begin with 2-3 sets, 3-8 reps of the hexbar deadlift.
• Choose a weight that allows you to perform well in all repetitions and sets.
• Stand straight up in front the hexbar.
• Your legs should be extended high when you stand straight up with your feet at your hips.
• With your head and neck neutral, your shoulders should be directly over your hips.
• During the move, your chin should not be exposed.
• You feel as if you have an egg on your chin.
• Equal weight should be given to your feet.
• For a steady foot position, use both of your feet to grip the ground.
• Your elbows should be slightly bent so that your arms are long enough to reach your sides.
• Pre-tension your hips and shoulders before you reach the handles of the Hex Bars.
• Your hips should be hinged to lower your body toward the hex bars.
• Engage your back muscles by grasping the handles of the hexagon bars.
• Turn your arms around so your inner elbow is facing forward.
• Lift your hips up to feel stretch in the back.
• Your hips should not be lower than your knees and your shoulders should also be higher that your hips.
• Straighten your shins.
• This is the starting point of all repetitions.
• Keep your spine neutral and press your feet to the ground while keeping the hexbar centered.
• Once you stand, tighten your glutes.
• Let your hips move.
• You try to prevent water from leaving your pelvis, back, and front.
• Your hips should be moving in front and your arms out.
• Next, press your glutes together and keep your spine neutral.
• At the end of every repetition, your shoulders should be crossed over to your hips.
• Begin the down movement.
• As you move down towards the beginning position, keep the hexbar centered.
• Maintain a neutral spine.
• You will need to invert your hips so that the hexbar is lowered towards the ground. Also, your knees should be bent.
• When the weight plates are placed on the ground, the repetition is over.

You can lower your weight bar if there aren’t any weight plates.

Hexbar Deadlift Complete Form

When performing compound movements like the deadlift, it is important to have proper form.

Heavyweight lifting carries a greater risk of injury.

These are the key things to keep in mind when doing the deadlift using a hexbar:

• Look back and lower your shoulders.
• Neutral spine
• Weight over midfoot
• Hips, hips, knees and ankles aligned

How do Muscles Use Hex Bar Deadlift

Deadlifts are focused on the quads and glutes of your calves, as well as your quads.

Also, pay close attention to the hip, back, and core extensors. Core muscles and lats are also important.

Quadriceps

To do a deadlift with a barbell, you must bend your knee.

Your quadriceps are your primary source of power during this exercise.

Most of the original part is removed by the bar height and floor.

The quads can be worked by deadlifts with hex bars, but they are not as effective.

To keep your employees working hard, you can change how you think.

To avoid using the handles, you can flip the hexbar or do deficit deadlifts from a higher platform.

Glutes

Hip hinge movements and deadlifts focus on the posterior chains, which is where the glutes are key.

In one study, hip thrusts were found to provide more gluteus maximus activation.

For maximum glute development during a deadlift with a hexbar, position the bar on a platform/power rack at about knee height.

The second half of a deadlift can be done the same, however you need to tilt your pelvis inward to ensure lockout.

This will boost glute activation.

Hamstrings

On the descent portion of a deadlift using a hexbar, your hamstrings are activated.

Slowly strengthen your hamstrings while slowing the down motion in the second half your hexbar deadlift.

On the descent, a strategic isometric stop can be made.

Deficit deadlifts are great for your hamstrings because you have to lower your deadlifts when the ground is uneven.

You shouldn’t go too low if you have to.

Erector spinae

The muscles that control your hip movements come into play when you lift weights off the ground.

Both the gluteus maximus, which is part of your hamstrings, and the biceps foemoris, which are parts of your hamstrings have been mentioned.

Let’s now discuss the last one, the Erector Spinal.

The longest spine, the erector spine, is your support for good posture.

They’re always busy when you lift weights.

Hex bars are placed closer to your center of gravity so that your spine is less susceptible to injury. However, hex bars can still give you a great workout when the weight increases.

Lats

It will surprise you to learn that trap bars are an everyday piece of equipment.

Your traps may be working if you are constantly shrugging your shoulders.

This motion is performed while performing a deadlift using a hexbar.

The traps are activated immediately, and the shoulder extension activates the lats in the second half.

Hex Bar Deadlift

Hexbar deadlifts are a good exercise to strengthen your muscles and should be included in your weekly workout program.

Here are Some Reasons Should Be Used

• The full body exercise This version of the classic deadlift strengthens your arms, core, and back muscles. Combining them with exercises like pull-ups, bench presses, and squats will create an entire routine that will transform your body. You shouldn’t have muscles that aren’t strong. Because your hands will be at your sides, hex bar deadlifts are a good choice. It is an easy way to hold items that you’ll likely duplicate in real life.
• More comfortable grip: The neutral grip is more stable than the overhand grip. It doesn’t twist your body like a mixed grip, and is easier to hold in place.
• Transferable Strength: This is a way to increase your strength for other strength-training exercises, such as bench presses and squats with hex bar deadlifts. This exercise targets your back and prepares you for pull-ups.
• Lower back strain: This bar does exactly what it was designed to do: It works all of your deadlift muscles, and there is a much lower risk of injuring your back. Your lumbar spine, the section that lies at your lower back, is less stressed by hex bar deadlifts.
• Leg Day Weightlifting – Leg day routines are often boring for bodybuilders. Although squats are a good way to build lower body strength and muscle mass, they can also be very boring for people who wish to go full-on monster mode. Hex bars let you put more weight on them and will really target your glutes, as well as your hips.
• Permission for form errors: Most beginners start with deadlifts using a hex bar, and then progress to sumo deadlifts. Then they move onto traditional deadlifts using a barbell. The first two are much easier to forget. Hex bar deadlifts can be very easy to master and will allow you to continue lifting even when there are minor mistakes. Be careful. You should begin with less weight to reduce the chance of injury.

Hex Bar Deadlift vs. Traditional Deadlift Vs. What is the Difference?

Many of the same muscles are used in the hexbar deadlift as the traditional.

These differences are not the same.

Center Gravity

Hex bar deadlifts may feel easier for certain lifters, as they reduce the weight and bring it closer to you center.

Hex bar deadlifts can be less difficult if you follow the correct form.

Motion

Hex bar deadlifts have a wider knee bend than traditional deadlifts.

Because of knee flexion, the hexbar deadlift looks similar to a traditional squat.

Muscle Activation

Traditional barbell deadlifts are more focused on the lower back and back muscles, such as the hamstrings and erector spine muscle groups. Hexbar deadlifts stimulate your quadriceps.

Hexbar Deadlifts

They can also be part of your leg or back day routine.

Your reps should be completed by the end of the day.

You can then move onto isolation exercises for specific muscle groups.

They do not want to fall during a deadlift using a hexbar.

Hexbar Deadlifts to The Win

The deadlift is possible with the help of a hexbar.

It is an effective and highly efficient exercise which builds functional strength as well as reduces injury risk to the lower back.

It is easier to do reps with a hexbar because of its more evenly distributed weight and easy maintenance.

Some lifters believe that the hexbar deadlift can be simplified to conventional deadlifts.

These purity tests shouldn’t stop you from adding the hip hinge to your training routine.

You can build muscle mass with the hexbar version and maximize your deadlift.