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Hex-bar Deadlift vs traditional deadlift/squat?
03-04-2015, 07:57 AM
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?
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Hex-bar Deadlift vs traditional deadlift/squat?
03-04-2015, 08:47 AM
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)
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Hex-bar Deadlift vs traditional deadlift/squat?
03-04-2015, 12:15 PM
They're good but a trap bar will not give you the range of motion (depth) that a full squat will.
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Hex-bar Deadlift vs traditional deadlift/squat?
03-04-2015, 05:23 PM
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
Quote: (11-15-2014 09:06 AM)Little Dark Wrote:
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Hex-bar Deadlift vs traditional deadlift/squat?
03-05-2015, 09:15 PM
@civpro
Most trap bars can be flipped upside down for use so you retain full range of motion.
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Hex-bar Deadlift vs traditional deadlift/squat?
03-05-2015, 09:30 PM
I love it. Reduces back strain and bad form.
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Hex-bar Deadlift vs traditional deadlift/squat?
03-05-2015, 10:15 PM
Quote: (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
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Hex-bar Deadlift vs traditional deadlift/squat?
03-05-2015, 10:27 PM
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.
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Hex-bar Deadlift vs traditional deadlift/squat?
03-05-2015, 10:38 PM
No, see
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Hex-bar Deadlift vs traditional deadlift/squat?
03-06-2015, 07:14 AM
Some reason my eyes tricked me and I thought you were talking about traditional bar deadlifts, not squats. Sorry, you are right.
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Hex-bar Deadlift vs traditional deadlift/squat?
03-08-2015, 09:40 AM
Quote: (03-06-2015 07:57 AM)The Ligurian Wrote:
Quote: (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
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Hex-bar Deadlift vs traditional deadlift/squat?
03-10-2015, 11:37 PM
^ Yea that would maximize your hamstring gains. But squats still da bess for quad gains.
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Hex-bar Deadlift vs traditional deadlift/squat?
03-18-2015, 08:01 PM
Quote: (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.
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Hex-bar Deadlift vs traditional deadlift/squat?
03-19-2015, 07:04 AM
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.
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Hex-bar Deadlift vs traditional deadlift/squat?
03-19-2015, 07:39 AM
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.
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