Hex Bar Deadlift vs Straight Bar (Which Is Better?)
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- เผยแพร่เมื่อ 11 ม.ค. 2025
- A look into the Hex/Trap Bar Deadlift vs The Conventional Straight Bar Deadlift:
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Hex bar deadlifts are my warm up for grocery day. For as we all know, your manhood hinges on being able to get all the bags in one trip.
agreed
Haha, love it. Thanks for the consistent support Nick, I appreciate it
My best lift with a hex bar is 500kg /1102lb/ BW:90kg. You can watch the video on my channel ;)
Natural Testépítés és Erősportok - Kónya testvérek Partial reps though
@@nytewindz Yes, very good overall power!
For me the hex bar =
1)Lower back injuries eliminated
2)Better overall posture
3)Better for grip. Better position to grip, No alternating grip, no straps or hook grip necessary unless going extremely heavy.
4) more upper back and trap activation
5)Better athletic performance! My entire body feels activated and ready after hex bar pulls vs feeling stiff and tired after straight bar.
6)More abdominal activation! Again with the vastly superior posture. The hex bar positioning allows for a tighter core.
The list goes on and on for me. I am doing my hex pulls from short adjustable blocks and slowy getting closer to the ground. Starting the pull higher allows the lifter to start activating, strengthening and properly stacking all muscle groups together making staying tighter and in proper position easier as you get lower. Finding the lowest height that you can maintain perfect posture and get your traps pointing up out of the bottom position is key. Hex bar deadlift off short blocks is by far my favorite exercise!
I appreciate this info! I have to keep my lower back healthy after getting 2 lumbar artificial discs. I've been using kettle bells (easier on my lower back) but I don't want to keep spending $$$$$ as I need more weight. Time to try the hex bar!
Yeah, maybe its that my conventional DL form needs work, but I love the soreness ive felt from hex dls as far what muscles I felt were activated. Plus they fit in better for possible circuit work to do at a quicker pace.
@@phamawa You can try switching to sumo. Sumo style has eliminated my back pain.
@@ramdom_assortment well ive never experienced discomfort with either hex or conventional, I just notice a difference in muscles activated. I will definitely try sumo soon to experiment though!
@@jenniferruth812 Ruth, this resonates with me so much. I have black lumbar discs following a major car accident and I know I need to strengthen my back through lifting, but it poses some risk of exacerbating injuries... Knowing you are lifting with artificial discs is so inspiring! I might also have to try kettle bells next time.
I personally definitely find hex bar reduces my lower back pain
Nani Pu I’m a beginner deadlifted and am thinking to build up my strength with the hex bar before going to conventional
@@aaronasmr8833 make sure to use the high handles
@@heroicman03 no use the low handles
@@mikehogan5087 the guy said he wants to build strength before switching to conventional. It implies that this individual is new to deadlifting, and would benefit from the high handles before going for the greater degrees of hip flexion which the conventional deadlift and, to some extent, the low handle trap bar deadlift provide. For sure, he could, after becoming proficient at the movement, switch to the low handles for additional range of motion. Additionally, progressively increasing mobility demands through switching the deadlift variations is a safe and effective way to build more strength and size over time.
Aaronasmr 883 there is a guy on YT who recommends it for beginners.
I was an avid deadlifter but once I tried the hex bar I was sold on it 100% - especially as I have herniated discs. But the conventional is a fantastic lift & always gave me more overall body growth than the squat did.
Excellent input, a good example of choosing exercises based on specificity
@James, hey how are you continuing deadlifts with a herniated disc? Did you do any surgical procedure? I have sciatica due to herniated discs and the thought of deadlifts scares me.
James Brannigan Heck no my legs grew WAY more from squats than dead’s
Ranjith Murali weight lifting belts help a lot with herniated discs. There’s only one way to get stronger and that’s by working your muscles. Start light until you feel comfortable
Using the hex bar is just more comfortable for me. Seems easier to keep correct form and 76 yr old joints need to be protected. At leasst now I know why I like the hex bar.
That is a perfectly sensible approach. It allows a more vertical starting position which can be helpful for many people.
@@shreddedsportsscience It's a great home substitute for squat too for people who don't have enough money or space for squat stands and power racks. It makes for a sort of half-way between deadlifts and squat IMO. In fact, it would be interesting to analyse the amount of muscle mass used in a hex deadlift and a squat.
@@lh1690 this is exactly why I got one. Squats
@@lh1690what do you mean ? Hex bar takes more space than standard barbell
@@anthonyloveanthonylove2159 If you stick two bumper plates on top of each other you can plant it upright.
i personally like the hex bar deadlift more because i feel less stress on my lower back and feel it more in my traps and legs
That is a good insight
I've started using hex bar. I also feel it more in the traps. I was surprised.
Hex bar is my new go to. Even with proper form every time I went up weight on the straight bar my lower back was destroyed for days. Picked up the hex bar as the regular deadlift rack was occupied and was loving it. Went up 20 more pounds then my previous PR on the straight. Felt more in control and hit more reps. Got home was expecting my lower back to start getting sore and.... nothing. Complete game changer for me.
The hex bar allows for what I would characterize as more ideal body ergonomics and it better respects the kinematics of the posterior chain WHILE reducing stress to the body's joints, particularly of the lower back. That extra 21% of erector spinae stimulus with a straight bar also translates into increased lumbar disc shearing force when bending over even with proper hip hinge technique. Over years and decades of heavy training for strength with low 1-5 rep work this can be significant regarding developing back problems and/or pain. The discs of the lower back are more vulnerable when bending over this way even with a proper hip hinge than when compared to squatting. Squatting introduces compression into the discs for which they are better suited to take that type of stress which is why lifting techniques to protect your back at work and at a jobsite always suggest lifting using a squat, or using your knees, over bending forward and picking something up from the floor. Shearing force is potentially more harmful in the short and long term. There are better ways to specifically strengthen your erector spinae muscles that do not subject the lumbar discs to severe shearing forces as when doing heavy traditional straight bar deadlifts.
I now use the hex bar exclusively for my heavy low-rep deadlifting. I will then use a strict, limited range of motion, lighter weight Romanian deadlift with a straight bar to specifically and additionally work the hamstrings. And I do specific lower back-erector spinae exercises to strengthen these muscles that do not stress the discs with so much shearing stress. This has been the best for me and many of my physical therapy clients, particularly in their later years of life or after so many years of lifting and having problems but still want to lift comfortably. I can sacrifice that loss of stimulation to the hamstrings and erectors by using the hex bar to save my discs and yet supplement with the other exercises for the hamstrings and lower back to make up for the deficits between the two types of deadlifts. It is a win-win in that regard. The 21% less erector stimulus versus a considerable reduction in disc shear and back pain seems to be something many of my clients notice as a significant difference and can live with by doing the other supplemental work to compensate for what the hex bar lift may lack. It is not difficult to make up that difference in a safer and more comfortable way, especially if you are not a powerlifter and are never having to compete with a traditional straight bar deadlift as mandatory.
Been a fan of you for only a short time now and stumbled upon this video while trying to find info on this topic. The change in mic quality really caught me off guard😂 glad you were able to turn this channel into a living man, the fitness community desperately needs more people like you
The straight bar seems to demand better technique while trap bar seems more forgiving (IMO).
Genius..
Agreed, but I think by definition that makes hex bar better.
"Better" is subjective here.
@@HulkBogan exactly, plus the conventional grip (double overhand) barbell deadlift is THE foundation for the two major olympic lifts (the snatch and the clean&jerk). So if you ever want to do Olympic lifts, which I do, you need to do conventional grip barbell deadlifts
Hex bar sumo for the win
yetigriff is that even possible? Lmaoo
yetigriff 🤦🏼♂️😂😂
haha
This comment needs pinned
😂😂
Excellent content and presentation. I recommend watching at 1.5x speed and hammer out this video out in 4 min.
Kudos for taking the time and making the effort to explain to people how to interpret scientific papers/data.
In terms of having a lesser impact on lower back, for me it goes:
1) hex bar 2) sumo 3) conventional
Been doing trap bar diddlies a lot more lately, thanks for presenting the science behind it
James. I love you. I love your content and your persistence with the disclaimers. It's funny because they are so needed. Folks are naturally aching to jump to finite conclusions about training and it's all relative to your goals and focus. I love that you never let that point fall to wayside
I really enjoy the precise wording you use in your videos. Two years ago my back (lower) was very weak. Hurt it in a car wreck. I worried about doing deadlifts and wasn't comfortable. The Hes bar seemed a better fit for me. It "mentally" fit mea better. So I use it. Good to know the actual facts back up my decision. I can do good work with it.
hadn't deadlifted in 20+ yrs ... never used a hex bar before, so I got one a few months ago & it struck me that I wish I'd used one all those years ago - I love having the options for depth, shrugs, and it puts me in a more comfortable body & grip position. Just turned 51 and form/injury prevention comes before strength. It's been a great addition to my routine.
Interesting topic. As an older lifter I found incorporating both into my training has helped address some strength imbalances as well as give my lower back a break so it seems there is some research behind it. Always something good on this channel. 😀
Can you go further into detail? Like bilateral imbalances or certain muscle groups overpowering others?
great breakdown, I've been looking for actual numbers on the differences in the muscles used of these movements.
I've actually just switched from straight to hex, cause the lower back feels way less strained, which allows me to recover faster from squats.
You lay everything out so clearly and precise, easy to understand. I know quite a good amount about this stuff, but even an idiot can understand this video.
Thanks for watching, I appreciate the support
Hex bar all the way. If you're not competing in power lifting competitions it's a no-brainer 👍🏼
James,i love your channel and your view on fitness and everything related,THANK YOU.
Thanks Jochen, I appreciate you always supporting me and taking the time to comment
Trap bar is being used by many S&C coaches, especially for beginners and female athletes. My guess is that it’s super easy to teach, usually don’t require the best mobility or technique and gives a good strength base. But it’s draw backs is the ambiguity between a hinge and squat so if one is weak with one then the other may take over. Also probably the best carryover to jumps....?
It's much closer to a hinge than a squat dude,watch Greg nuckels article on it
I got a microdiscectony surgery on my L4L5 disc.
Trap bar is the only deadlift I can safely/comfortably/confidently perform.
Hex bar minimizes back pain much more if you deal with that. Hex bar al the way
I have heard more than a few cscs also said similar things about the hex bar and it application to athletic performance.. definitely a useful tool. great video
thanks Garvey
I started to use the hex bar a while ago at the gym and it was certainly different but it was great. I bought a hex bar for my home gym. I few things I found with the hex bar was that I never had my traps get sore from being so engaged. I really never felt that with a conventional deadlift. Now what I am going do with my training is that I will use hex bar deadlifts for a certain period of my training then switching to regular deadlifting for another period of my training. I think both are beneficial and it really depends of your training program on how they are incorporated.
I really enjoyed the video, thanks for the great content your provide.
Great video! I love both hex and straight for the deadlift. Hex bar I deffanly feel it in my quads more and also I love the forearm hypertrophy it gives you. And straight bar for the glute and lower body hypertrophy. Great video james!
"You have to take exercises in context." This is massive. Many people overlook this simple idea.
Every damn day fitness brought me here!!! Love the channel so far brother
awesome, thank you
GREAT INFORMATION 👏🏼💪🏼 thank you, easy to understand .
This makes sense as you tend to "squat" the weight up more with the trap bar hence greater quad activation and less posterior chain activation. Interesting to learn about the difference in explosiveness though!
Trap bar is also my favourite way to do shrugs
Very nice. Always a pleasure to watch your videos. Thank you
Thanks for watching Richard
I think that I will move toward having hex bar deadlift as my main heavy move and use straight-legged deadlifts with straight bar as accessory.
I like this idea, I'll copy you.
Great stuff brah’ski!
Great and rare content once again.
Thanks a lot for your research James.
Awesome, thank you so much
I love the hex bar its easy on the back and no need for the wrist straps puts your forearm in a better strength position from my experience. Great subject today. I often wondered what yielded the greatest results Between the two. Great work keep bringing us that fire. Peace
Is holding a hex bar easier than using mixed/hook grip on the conventional deadlift? I'm planning to start doing hex bar deadlifts and wanna know if I need to have straps(I'll probably need straps if it's harder than a mixed grip)
yes i found using the hex bar is a lot easier on my grip and my back you may not need the use of straps
Reginald Tate That's good to know, I'm not too safe with the conventional deadlift as my hip mobility is fairly bad. I'll likely start using the hex bar. Thanks and good luck on your iron journey!
Thanks Reginald, I appreciate your insight based on your experience.
A lot of people are barbell purists, and I understand that, but the more I look into it the more I think the benefits of the trap bar outweigh the cons for most people who are lifting for general fitness or athletic performance. So unless you're specifically training to compete in a powerlifting meet, trap bar wins.
I prefer straight bar, BUT my comment relates to the US army’s new implementation on their new pt test the ACFT of the hex bar deadlift. It is less likely to cause injury, even with rounding of the lower back, due to less sheering force. It is also more ( I hate this word) “functional” when it comes to picking up heavy objects meant to be picked up(stretchers, handled heavy objects, etc). It also has a much faster learning curve and is easier to teach since it is more of a hybrid between a squat and a straight bar deadlift in terms of the body mechanics.
fantastic breakdown!
Hex bar allows you to keep the weight closer to your center of mass, thereby reducing strain on the lower back.
However, one can adjust hex bar deadlifts to further tax the posterior chain by keeping one's legs straight and/or using a deficit platform.
I like to play around with hex bar deadlifts by alternating between squatting down low on some reps and using more hip hinge on other reps.
Furthermore, the hex bar allows one to handle greater loads without resorting to mixed grip or straps because the bar can't roll out of your hands.
I’ve had a hex bar at home for years it lives in my lounge room. I much prefer the extended handles because I can go heavier, and are much more stable.
The centre handles tend to twist and I’d rather be focusing on the heavy lift than keeping it balanced.
I've never used a hex bar where the handles twist.
Thank You. :) That was very helpful. Interestingly enough, I can lift more using a Hex Bar than a Straight Bar (using proper form for both). And yes, I weight train for athletic performance.
Deadlifts for me are uncomfortable because of the way I’m built. However I love doing them. Since I switched to the hex bar, I love it so much more.
I still do conventional, just not too heavy
Try sumo
Perfect timing. Looking healthier options to the deadlift.
3:41 - Why is the lifter on the right stopping 6" short of the floor?
Very detailed video James.
Hi Jean, thanks for watching as always
Very well presented. Thank you.
Excellent presentation of the info.
I'm surprised that even for the straight bar deadlift, there is more quads activation than hams activation according to the chart shown starting at 0:22.
How does hex bar deadlifting compare with front squatting or back squatting regarding quadriceps, hamstring, gluteus maximus and erector spinae activation?
The answer for me would seem to be both. As a distance runner, I look to build strength in the posterior chain, while power and force production for better performance is also very important. So maybe a higher RPE for conventional and more reps for the hex?
if the main goal was to lower injury risk , is the hex bar better? likewise dumbbell press over barbell press?
I'm curious: did the researchers account for different amounts of knee flexion between the two bars? I know my clients have a tendency to break at the knees with the hex bar, but they have to keep the knees straighter in conventional to allow the bar to travel more vertically. In the videos you put up, the form between the two lifts was completely different, with the hex bar having significantly more knee flexion. I wonder if that accounts for the increased quad activation.
What I find problematic with the hex bar is that the greater quad activation is counterproductive to why you would want to be pulling from the floor in the first place. Nobody relies on deadlifts as a main quad-building movement, the point is strengthening posterior chain. If you're not doing this to emphasize hamstrings and lower back, then there are much better exercises to pick as an alternative to the deadlift in the first place. Also stability is a huge problem with the hex bar, because you have to stabilize as though you're doing a squat, but instead of enjoying the elastic springing-up pattern, you're gripping and ripping from the floor.
I always feel my glutes and hams and lower back when doing hex bar DLs.. never sore in the quads
@@incorectulpolitic Do you set up with high or low hips?
@@ericsalinas1839 sometimes high sometimes low
I myself have got a hex bar and I find it great because for me there's much more quad activation I've got a strange body shape short legs and a long torso I find squatting very hard for my body shape MINT
Thanks for the input Craig, that shows how important it is to program our training based on our individual characteristics and specificity
Usually short legs make squatting easier.
Great vid as always
I appreciate your consistent support Dorian and how you take the time to comment and give your input on my videos. Thank you
Great informative vid as always
Thanks JK, appreciated
Good points James. I like the fact that you don't say "you must do that...You must avoid that", you're different from the majority of the fitness community because you're just sharing informations.
But let's face it : Hex Bar deadlift is a much better choice if we care about longevity. The center of gravity of our body is aligned with the weight's and the grip is neutral which is a more natural way of gripping than the pronated one.
But don't get me wrong, the conventional deadlift is an awesome exercise in term of building strenght and muscle, but if you don't compete in powerlifting, i think it's a pretty unnatural lift.
If youre getting back pain from conventional deadlift, then I'd suggest you need to lower your weight and work on your technique (barring those with existing injuries, or potentially those with freaky long legs and t rex arms.)I do both types, aswell as sumos, one handed deadlift, suitcase deadlift etc. They're all good for you.
It's okay to hault ourselves by certain information if it's dangerous and warns us .The heavy low straight bar deadlift increases the risk of injury of the spine discs so do heavy barbell squats on the spine discs. Before or after hex bar work there should be immediate glute and hamstring work either heavy glute Kickbacks hamstring curls reverse Hyper's reps etc.
Another nice vid again, James.
IMO, anatomically speaking, Hex Bar is more ergonomic. I'd like to try it some time, should I get the chance.
Much prefer them when my lower back is playing up. Feel they are a lot more efficient lift.
That more vertical starting position for the hex bar is an interesting difference. Thanks for the input, as always Jerry
The honor is mine, James 🙏🙌
Its actually called a trap bar and we were using it 30years ago. Basically you can do 3 to 4 reps with it compared to a conventional deadlift for a single max rep. Great training tool and it keeps your back fresh.
James you are my live encyclopedia where I try to get all my answers if I do not find it anywhere else.
I like both.
That being said it's crazy all of the people saying don't do SB DL cause of back pain. Of course you will have back pain if you don't do proper core bracing and core strengthening. Don't go right into a heavy ass deadlift if you aren't able to brace for them. Any structure with a weak foundation will crumble under pressure.
Great video as always! Are there studies about other similar exercises done similarly to this? It's very interesting!
Yes there is good research using comparisons of exercises. Also comparisons of programming, training volume vs training frequency are interesting (Colquhoun,2018)
Shredded Sports Science Awesome! I'll definitely look into it!
I love the Hex bar.
For those who want to hex bar but don't have access to one, the behind the back deadlift is a close analogue because you get to start in a more upright position and you can recruit more quad muscles for the lift
Hi Vincent, great input, thank you. I enjoy watching your lifts on your channel.
Shredded Sports Science thank you! I feel honoured to hear that!
my gym doesn't have a hex bar, so last week i tried two barbells side by side, loaded and lifted at one end of the bars, more like a wheelbarrow lift but an interesting variation for leg training
Interesting idea, I also like to experiment and use equipment to its fullest.
that will be more hardcore on ur wrist n forearms since u have to "balance" the barbells carrying it in that position. maybe use straps to prevent forearm fatigue
Cool vid and comparison.
I appreciate your work but there is something missing here. There is not one movement pattern. You can manipulate your own use of the bar. You can do an incredibly heavy, below parallel squat by standing on some sort of platform and creating a deficit. You can add bands to modify the resistance curve. You can use a deficit to really make it a hybrid squat/dead movement. Etc.
I am 6'3 and def prefer a hex bar. Much respect for the straight bar, but as most comments mention... Minimal low back stress.
Stiff leg and Romanian as well.
Stiff leg and romanian on hex as well? Or on conventional bar???
Great video, thanks for the information :-)
So uh the legend alan roberts made a review on you
Just watched that. Alan is not wrong. I never miss a video on this channel.
James Bellave non-negotiable
It's fair to say Alan speaks the truth about fitness. But saying "fucking" on every damn sentence doesn't make you a legend, but an asshole.
Big thank you to Alan, his information is real and brutally honest, I am a subscriber to his channel.
Thank you, I appreciate it
The "may be" simply refers to the fact that its impossible to predict every possible effect on every individual. Generally speaking for normal healthy individuals, the hex bar has more advantages in that it keeps the weight perfectly balanced down the center-line of you body.
Great video! Subscribed
thanks Kyle
when in doubt, do both and mix it up depending on goals and personal abilities and needs? Especially if you're needing to work around injuries, etc. Actually did hex bar for the first time last week and made a really good finish to a lower body workout. Started off with squats, but then when I was done I saw our hex bar was already loaded a bit so did a few rounds with it. Everything from my hips to above my knees have been sore since Monday, lol!
First off thanks not only is this a great video but I like the way presenting the information without any absolutes this is my approach to training as well both for myself and my clients. One thing I am wondering and it may just be a factor of the videos you have selected but the person doing the hex bar is doing what I consider to be a squat deadlifts as opposed to the person with the straight bar is doing a traditional hip hinge dead lift . When I do deadlifts with the hex bar I do a traditional deadlift. I have also done low load squats with a hex bar so I'm wondering if during the actual study was the additional quad recruitment and ability to generate force related to the fact that they were doing a combo squat deadlift as opposed to a true hip hinge?
Just so you know I am not saying that a traditional deadlift is better than a squat deadlift or vice versa.
I'm just wondering if the study was performed that way it would also explain the difference in results in addition to using the different tool?
Thanks again + Health, Happiness & Success to you always!
i really dont want to pick up injuries, hex bar seems to be good enough with less injury risk and a more natural movement
When you have bone cancer with 6 spinal compression fractures the hex bar allows you to work weights you couldn’t do without injury using a straight bar. Straight bars are for lifters with good spinal columns.
I was hoping you would address injury potential in this video. I see in the comments some people saying hex makes their back feel better which could be a result of bad form in the conventional or maybe anatomy differences as the conventional seems to keep mine feeling better. I looked into using the hex in the past however because of the research you talked about but decided not to use it because some people saying the potential for injury using heavy weight is higher as you have less control of keeping the bar locked in place since it's not braced on your legs. Mainly I was influenced by Rippetoe in forms and an article by Jason Ferrugia. I'd like to see another video address this in detail if you would be so inclined.....thanks
Maybe this has already been discussed in the comments; but why compare an upright posture squat movement pattern with a hex bar with a convential deadlift, instead of a hip dominant hex bar pull? Obviously there is going to be differences between the two if one is a hip hinge and the other is a bastardized squat. I use the trap bar/hex bar in a hip hinge style, loading the hamstrings and not using the quads as I would in an upright manner. I would love to see a comparison of both movements with both being “hip hinge focused.” As I don’t see the point comparing the two presented in a video beyond showing that they are in fact “different,” which they are. I want to see them used similarly and then set what the data shows is a difference.
One and a half times bodyweight is Beginner standard?
Is the viedo in the background the techique they used in the tests? Because hex bar can be done in SAME EXACT FORM as straigth bar if coached so. And some other things in the video played in the bsckgroudn are dead wrong. Head position, sequencing in reps in terms of loading muscle groups and center of balance....
I have axialspondyloarthritis (lower back) and can confirm less pain with a hex bar
Thanks for the info.
With a hex bar I can reach my one rep max or perform several 8 - 12 rep sets and still be able to function the next day. When I couple a conventional deadlift with all my other high impact training it just pays to great a toll on my lower back. So hex bar for me.
Before I watch the video, I'm just going to day what I think. They have a different focus obviously. I think trap bar deadlifts are better to do as the common exercise. If you want to focus a hip hinge and lower back and hamstrings, do some straight back deadlifts every now and then, but overall I think it's best to not try to go as heavy with the straight bar deadlifts and instead go for more reps if you want to. You're less likely to hurt your back that way, and you can still gain muscle. Basically, I'd personally never straight bar deadlift for a 1 rep max.
The hex bar is increasing in popularity. I'm glad I live in an enlightened era
I use hex bar. Here is why: I'm not training for any specific strength event or anything like that, and I like it better. It's that simple.
If you are getting lower back pain you most definitely have bad form or in some instances a physiology that does not work with the movement. Also, strengthen your glutes and hamstrings. The increase in power is most likely just because the hex is simply easier in terms grip positioning and use of quad muscles (which are inherently stronger group of muscles than hamstrings). But most people over-train quads and imbalance between hamstrings and quads, and hamstring and glutes is a huge factor in hamstrings and lower back injuries. If you have to use the hex bar i would suggest adding (if not already) the barbell hip thrust into your programme ( for glute and hamstring strengthening). As well we need to stop over worrying about lower back pain, make sure you knuckle down on form first sometimes it takes a little hard work and feeling uncomfortable until you get it right (that means working with light weights or just the bar). Because I see so many people in the gym doing the movement wrong not because of physiology of the individual but because of bad form. Just a little annoyance too, please do not pick up a weight belt until you have good form and are lifting heavy. A belt is not going to save your back if you are not bracing and breathing properly and should only be used to maximize strength.
I use the hex bar a lot. On my 2nd day of dl training I do bar bell rows an rdl so if I ever use the barbell I'm not lacking in any areas.
Since i work mostly with compound i do both: traps for quads an barbell for lower back
Did he clarify high handle or low handle, important detail?
The further you bend down, then the more low back and hamstring will be activated.
@@inquisitor4635 I meant that when comparing hex bar to straight bar, he should clarify which handles he's referring to.
The hex bar movement is probably more similar to a squat than a deadlift, so it strengthens a movement pattern that in a lot of people is already well trained. This is why it's usually found easier, especially if performed by grabbing the high handles.
I saw a study recently that contradicted this myth.
@@ra1279 it could be
This is almost like asking if a squat or a deadlift is better. The answer is YES!!!!
The hex bar Deadlift is more a squat than a deadlift actually.
The weight in a hex bar deadlift is over your centre of mass, just as with a squat.
With a deadlift the weight is of you centre of mass, most often times in front of.
So a hex bar deadlift is no replacement for a deadlift, but rather for a squat, if your back can`t handle the bar on it for example.
Seeing how I have a job that requires me to pick up heavy things off the ground regularly, the straight bar is the way I go. Nothing against the hex bar, just the staright bar is more applicable to my daily life.
Plus the straight bar deadlift is the foundation for the two Olympic lifts
I know/read that Greg Nuckols have been written articles about the research of the Hex-Bar Deadlift and Conventional Deadlift. It's really awsome. :)
Thankyou for the input, I will have a look at Greg Nuckols information.
I have both. So I suppose I could alternate. I have this mental thing however, that I feel as if I use the hex bar and everyone else is using a straight bar, I am cheating somewhat. I know it is mentioned that the hex can target more of specific muscle group, but I am a powerlifter and so I am interested to know which one would be the "Proof of Strength"? Since competitions don't really use hex bars, this is why its a question.
Was the study using the upper/raised handles for the hex bar or the lower?