Why You Should Be Doing Hex-Bar Deadlifts

The Hex Bar Deadlift (sometimes also referred to as the Trap Bar Deadlift) is a fantastic full-body exercise that works out just about every muscle in the entire body. It does all of this while also positioning you in a much safer, more biomechanically friendly way that reduces strain on your lower back and shoulders, while also allowing for optimal force generation through the lower body. This is not to say that the conventional deadlift or sumo-deadlift (or any other deadlift you might see at the gym) are not great exercises. When performed properly with technical proficiency, any deadlift variation is an awesome exercise. Some deadlift variations simply carry a higher risk for potential injury versus others. 

Here's why I believe the hex bar deadlift is the best deadlift variation for any general individual training in the gym (versus say, a powerlifter, who must train with the conventional or sumo deadlift form due to those variations being the accepted variations that the powerlifter can perform when he or she competes in a powerlifting competition). 

Positioning:

As I mentioned above, the position a trainee assumes when setting up to do the Hex Bar Deadlift has multiple advantages over any straight barbell deadlift variations. Due to its hexagonal shape, the trainee is performing the deadlift with a neutral grip (think of holding a lunch-box or suitcase; this is a neutral grip). This neutral grip prevents the shoulders from having to round forward to grip the deadlift (as they would have to in a sumo or conventional deadlift) and allows for better lat and upper back activation when pulling the weight off the floor. More upper back and lat recruitment means less potential strain on the lower back and vertebral discs, and this is definitely a good thing. 

The Hex Bar's shape also demands that the trainee step INTO the Hex Bar in order to lift the weight. This even distribution of the weight around the body (versus the weight being in front of the body in the conventional or sumo deadlift variations), allows the trainee to set up in a position that encourages fantastic recruitment of the entire lower body - think quads, hamstrings, calves, and glutes - versus a greater focus on the hamstrings and glutes (and therefore the lower back) that we see in most straight bar deadlift variations. This position is biomechanically advantageous for recruiting more muscle groups from the lower body, while also lowering the potential strain on the lower back musculature and vertebral discs. This biomechanical positioning in the Hex Bar Deadlift is also much more of an athletic position (versus the straight bar conventional and sumo deadlift variations) and lends to greater crossover in any type of athletic or functional movement realm.

Takeaway:

If you are an individual who isn't training for any specific powerlifting competitions, the hex bar deadlift can be a fantastic deadlift variation that you might want to try out.

If you are an athlete, the hex bar deadlift - by its specific movement pattern - may translate more to your sport versus the conventional or sumo deadlift.

If you are an individual who maybe has had back problems or shoulder problems in the past but still want to deadlift, the hex bar deadlift is most likely your safest option, followed by the sumo deadlift, and then the conventional deadlift.

If you are not a bodybuilder and are not looking to isolate those glutes and hamstrings specifically in your deadlift variation you are performing, the hex bar deadlift is a fantastic deadlift variation you may want to try out.

If you are bored of doing straight bar, conventional deadlifts, or sumo deadlifts and have always wondered what that weird hexagonal-shaped bar in your gym is, it's for the hex bar deadlift primarily and it's a whole lot of fun! mix it up and enjoy the benefits!

Looking for a great Hex-Bar or any straight barbell to build up your full body strength? You cannot go wrong with Rogue Fitness. I highly recommend their Ohio Power Bar if you are looking for an amazing straight barbell. Best overall barbell on the fitness market, in my opinion.