Exercise Technique- Hex Bar Deadlift

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Today I am presenting to you one of my favorite exercises. The hex bar deadlift.

The deadlift is potentially the king of all exercises which makes this in good company.

That being said, the deadlift is one of the more complex exercises that I have to teach.

For starters, the deadlift involves a hip hinge and keeping the back straight. This is not an easy task since most people are not walking around with neutral spines.

Too often, those with rounded shoulders try to handle a barbell in front of them and it just pulls them into more of that dysfunction.

Without adequate hip mobility, getting into a good starting position becomes a chore. If the starting position is not strong then the lift is going to be missed or dangerous.

Enter the hex bar.

hex bar

Stepping into a hex bar puts the weight on the outside of the body and more centered to the person.

There are also two handle options for the hex bar, high or low. High is good for those that are taller, have tight hips, or struggle to keep their spine in neutral.

For those that can get to the low handles, it is just a little bit harder to do the same weight since the bar has to travel further. Work = force x distance.

Either way this piece of equipment helps to train the posterior chain for those that are not ready for barbell deadlifts.

The Setup

Step into the bar.

Hinge the hips by pushing them towards the back wall

Keep the torso rigid and do not round over.

Chest over the knees, logo/neckline of the shirt visible if someone were to stand in front of you.  

Grab the hex bar

Lock the upper body into place. I like to do this by pulling the shoulder blades together and pretending I have an orange in my armpits. When its time to lift the bar, make orange juice.

hex bar dl

The Ascent

Do not rip the bar off of the ground. This usually causes the back to round and lift the bar like a shrimp. Also,:

The chest and hips rise at the same time. Do not kick the hips up first.

Brace the core.

The Descent

2 options here; drop the bar and reset, or hinge the hips back and lower the bar just like you came up.

Never round the back or just lower the bar by any means necessary. Injury is more likely to happen when people get careless like putting weights down or switching plates on the bar.

Do not bounce the weight off of the ground. It is a deadlift not a momentumlift.

If you want to build a strong body, the hex bar deadlift is a must. It will develop glutes, quads, hamstrings, and the muscles of the back. Plus you look like a boss loading the bar up.

There is also very few total body exercises that rival the benefits of this lift.

Those with back pain typically struggle to get the weight from the floor. If they have a flexion bias, they also must fight poor posture to complete the lift.

Activating the glutes while bracing the core will also create a whole host of benefits.

Try these deadlifts out. They are much easier to learn than a conventional deadlift and yield most of the same benefits.