Post: #1

What are y'all's thoughts on the Hex Bar Deadlift?

I've been doing it lately and really like it. It's been described to me as a sort of hybrid of the dead lift and squat, and I do feel it working my legs more than a regular barbell deadlift.

One exercise that works the whole lower body plus lower back. You can also through shrugs in too. Seems like a great time-saver exercise.


Is this good alternative to the DL/squat or should one still be doing both?

Post: #2

You can use it as an alternative or as a supplement, it really doesn't matter. Trap-bar deadlifts are an excellent exercise, great for those who are learning to deadlift. I know of a guy who trains NFL athletes, he only used trap-bar deadlifts and box squats for training (though I don't know if he still does anymore, that was years ago)

Post: #3

They're good but a trap bar will not give you the range of motion (depth) that a full squat will.

Post: #4

It works your quads out more than a regular deadlift because the weight is actually closer to your body, so it works the hamstrings and glutes less but more quads, on a deadlift. It's also puts less stress on the lower back if that's a problem you might have

Edit: you should do both throw in some hex bar every once in a while

Post: #5

@civpro

Most trap bars can be flipped upside down for use so you retain full range of motion.

Post: #6

I love it. Reduces back strain and bad form.

Post: #7

(03-05-2015 09:15 PM)Repo Wrote:  @civpro

Most trap bars can be flipped upside down for use so you retain full range of motion.

Your ass is still way high up in the air

Post: #8

Not sure what you mean. Most trap bars if turned upside down, you can grip it at the exact same height off the ground as a regular barbell. So your starting form should be about the same, except for grip position obviously.

Post: #9

No, see

Post: #10

Some reason my eyes tricked me and I thought you were talking about traditional bar deadlifts, not squats. Sorry, you are right.

Post: #11

(03-04-2015 12:15 PM)civpro Wrote:  They're good but a trap bar will not give you the range of motion (depth) that a full squat will.

If you want to expand the range of motion then you just deadlift off of a block ( like Arnie often did ).

Hex bar Deads are great for people with longer legs such as myself especially when doing singles. At 6'4 I find that my legs hinder the negative part of the rep with a straight bar sometimes. Inside the hex however you have much more room and don't need to think about that. It also saves you cutting your shins up on the pull.

Post: #12

(03-06-2015 07:57 AM)The Ligurian Wrote:  

(03-04-2015 12:15 PM)civpro Wrote:  They're good but a trap bar will not give you the range of motion (depth) that a full squat will.

If you want to expand the range of motion then you just deadlift off of a block ( like Arnie often did ).

Put the bar on blocks? Or put yourself on a block? The former would decrease the range of motion lol

Post: #13

(03-08-2015 09:40 AM)civpro Wrote:  

(03-06-2015 07:57 AM)The Ligurian Wrote:  

(03-04-2015 12:15 PM)civpro Wrote:  They're good but a trap bar will not give you the range of motion (depth) that a full squat will.

If you want to expand the range of motion then you just deadlift off of a block ( like Arnie often did ).

Put the bar on blocks? Or put yourself on a block? The former would decrease the range of motion lol

Not sure if that's a serious question since I would guess the answer was overtly obvious.

YOU stand on the block not the bar lol

Every lifter's gym worth its salt should have a lump of wood to stand on.

Post: #14

^ Yea that would maximize your hamstring gains. But squats still da bess for quad gains.

Post: #15

(03-05-2015 10:27 PM)Repo Wrote:  Not sure what you mean. Most trap bars if turned upside down, you can grip it at the exact same height off the ground as a regular barbell. So your starting form should be about the same, except for grip position obviously.

Are you sure? I have a trap bar with the elevated handles and played around with flipping it over and it produced a very unstable grip. From my experience, I would use it strictly under the manufacturers guidelines. Tampering with something that affects the back is too risky for me.

As for range of motion, simply stand on something. I use an extremely hard pad I got at a speciality fitness store.

Post: #16

I've gone up to 405 pounds without any problems. The hex bar should be symmetrical so I don't see why there would be any problems unless if you aren't gripping it right.

Post: #17

It's alright, but don't fool yourself into thinking that what you're doing is the same as barbell back squatting or deadlifting. It can't hurt, but it's like a half squat with the bar in your hands. If you got some straps, I would not be surprised if it went significantly beyond your squat and deadlift.

Post: #18

(03-06-2015 07:14 AM)Repo Wrote:  Some reason my eyes tricked me and I thought you were talking about traditional bar deadlifts, not squats. Sorry, you are right.

Repo, let's get one thing straight here...nobody on the internet is ever wrong. You just move the goalposts, claim you were saying something else, and insult their intelligence, character and lineage. Admitting you were wrong about anything so an educational thread can progress is bad form, and will not be tolerated again.