Your Fitness home has compiled the details of the 6 best exercises with a hex bar. Let’s dive in!

1. Hex Bar Deadlift – This fundamental movement pattern will target your posterior chain (hamstrings, gluts, lower back) but with a more torso erect position compared to the conventional barbell deadlift placing less stress on the lower back.
2. Hex Bar Squat: Better core engagement, less quad dominance, and overhead stress compared to barbell squats The hex bar puts you in a more ergonomically efficient position.
3. Row or Trap Bar Row: Provides a comfortable neutral grip that is easy on the wrists, and directly hits most of the muscles in the back. The broad, hex bar enables an athlete to keep their torso more upright as compared to just using a typical straight bar for the use of rows.
4. Staggered Stance Deadlift – This one-foot-back version is going to challenge your core stability and load the leg on the ground (the leg with the foot further forward) a bit more than the standard RDL.
5. Farmer’s Walk: This mimics carrying something in one hand for a short distance which improves grip strength, core stability, and overall stability. Another example is carrying a suitcase on one side of your body like a suitcase walk.

Overhead press, while not as commonly done with the hex bar, is nice because it puts your shoulders in a less invasive position compared to the regular barbell overhead press due to a neutral grip and your head will fit within the rack part. (Also see: Intra Workout)

Features That Make Hex Bars Important Gym Component

• Reduced Lower Back Stress: The hexagonal shape maintains a more upright posture during lifts than regular barbells, which in turn means less stress on the lower back. Our X-Lift Advantages combined with industry-leading lift speeds, being power on manned operation and readily available Servo control packages make it the choice fork truck for powered lifts.
• Versatility:  A hex bar can be used for different workouts that focus on different parts of the body giving you a full-body Workout in just one piece of equipment.
• Beginner-Friendly: The hex bar has a design that lends itself better to learn how to have good form over traditional barbells, so for beginners it’s probably the best choice.
• Increased Quad Activation: It is well-known that quad activation is often more efficiently elicited with exercises such as the hex bar deadlifts and squats, than standard barbell lifts.

Best Way To Deadlift Hex Bar

The Hex Bar Deadlift is all about Form and Technique Here’s a quick guide:

1. Place your feet shoulder-width apart into the hex bar.
2. Squat and grab the handles in an overhand grip with your hands shoulder-width apart. Engage your core and back.
3. Keep your back tight and straight with a slight arch in your lower back with the bar lowering along your shins.
4. During the exercise focus on keeping the bar very close to your body. Get into a hip hinge with knees bent slightly
5. Finish by pushing through your heels, squeezing your butt and the back of your legs as you bring the bar back up to the starting position.

Can You Say That Hex Bar Deadlift Muscles Worked?

Deadlift, Variation: Hex BarThe hex bar deadlift is a variation of a normal deadlift and is another compound movement that targets the entire posterior chain. Muscles include the Glutes, hamstrings, and lower back muscles (erector spine). You’ll also be hitting your quads during this movement since they play a role in knee extension to help get you from A to Z. 

As you have to remain upright, your core muscles get active as they work to stabilize your spine, and your forearms have to grip the bar tightly so that you do not fall forward. It also hits the calves and traps relatively hard, but those muscles are less of the primary focus of the lift. (New blog post: Hip Extension Machine)

How Are Hex Bar Squats Easy?

Hex bar squats are typically a little easier on the body than traditional barbell squats for three reasons:

• Less Back Strain: The hex weight bar pulls the weights inside toward your body’s center, which makes it easier to maintain a more vertical torso position. Due to this, some of the stress on the lower back is taken off as well.
• Better Leverage: Because you’re using the handles on the hex bar, it may seem natural to grip them than say you’re back if you were squatting. This can increase leverage and facilitation of squatting deeper.
• Easier on the Shoulders: With a hex bar you don’t have to deal with any shoulder pressure as you may feel using a barbell.

How Much Does Hex Bar Weigh?

A hexagonal bar consists usually of 60-100lbs (27-37kg), depending on the brand and model. This weight is the weight on the actual bar, and not additional weights you might be using while squatting/deadlifting.

Hex Bar Vs Barbell Deadlift – 5 Main Differences 

• Body Position: A hex bar deadlift places the body in a more upright position which puts less shear stress on the lower back. For barbell deadlifts a more bent-over position is required.
• Target Muscle: Hex bar deadlifting mostly emphasizes the quadriceps because of the positioning The barbell deadlift works hams and glutes a bit harder.
• Centre of Gravity: The weight is closer to your center of gravity than a straight bar. Deadlifts with a barbell have you reach further back to get a hold of the bar, which can put extra strain on your lower back.
• Hand Placement: The handlebars of a hex bar provide a neutral grip which saves on your pulling muscles, especially the wrist. Heavier, you do mixed grip with barbells.
• Learning curve: The hex bar deadlift can be easier to learn to perform the lift with proper form because the body position is more natural. Barbell deadlifts similar to wrecking ball squats, barbell deadlifts need more core and lower back made focus.

What Kind Of Muscles Are Trained By The Hex Weight Bar?

More From Compound Exercises Using a Hex Weight Bar

• Posterior Chain
• Quadriceps
• Core
• Upper Back and Shoulders

Comparison- Hex Bar Deadlift Vs Barbell Deadlift

Your goals and limitations will determine whether you do the hex bar or barbell deadlift. Here’s a quick breakdown:

Barbell Deadlift: Traditional, Hamstrings & Glutes Main, Fully Stabilized and Requires More Lower Back Stability, Core Engagement Learning form might take longer.

Hex Bar Deadlift – Typically easier on the lower back because it allows for a more upright posture and also typically activates less back involvement while activating the quads more, the neutral grip position is much kinder to your wrists as well. Possibly more likely to learn correctly because positions allow better technique

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