If there's one exercise you need to be doing to work your core, upper body, and lower body all at once, it's the hex bar deadlift! Unlike a straight bar deadlift [1] (where the weight is in front of you), this move is performed by standing in the centre of the bar. With the weight closer to your centre of gravity, you're in a better position to pull, putting less stress on your back.
Researchers at California State University [3] found that subjects were able to generate more peak power and force using a hexagonal barbell. These findings suggest that performing deadlifts using a hexagonal barbell may be more effective at developing force, power, and velocity than a straight barbell. If you're looking to improve your overall athletic performance while strengthening your back, it's time to switch up those deadlifts!
Here's how to do it:
- Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight as needed.
- Stand in the centre of the hex bar with your feet hip width apart.
- Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
- Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
- Squeeze your glutes at the top of the lift to ensure you get full hip extension.
- Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one rep.
- Do three sets of 12.