Benefits of the hex bar for deadlifts.

Not many gyms have a hex bar so if you have access to one, it makes sense to try it for the reasons below.

IMPROVES HIP ACTIVATION

Most of the power from a deadlift should come from the hip hinge.

On the barbell deadlift, you’ll need an engaged lat to keep the bar close to your legs before the hip hinge can be performed efficiently.

The hex bar removes the need to use the lats so its a great way to focus solely on hip activation in the deadlift.

REDUCES LOWER BACK PAIN

The most common complaint with barbell deadlifts are lower back injuries.

This is because the weight you need to lift is stacked in front of you. So unless you can engage your core, lats, legs and hips simultaneously, its likely your upper back will be doing most of the work causing unnecessary tension lower down.

The hex bar mitigates this as the weights are centered. Your spine won’t round but naturally settles into a neutral position when you lift with a hex bar.

EASIER ON JOINTS

The design of the hex bar promotes less stress on your joints because:

• Grip is neutral. The neutral grip required to lift a hex bar puts less stress across your wrists, elbows and rotator cuffs.

• Handles are higher. The higher position means the bar travels less distance placing less pressure on the hips and knees.

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So if you’re not training for the Olympics, powerlifting or cross-fitting, the hex bar deadlift is arguably a better alternative because of its benefits over the barbell.

The hex bar isn’t the cure for all your lifting sins though - remember to be mindful of how your body and weight are moving in space.

Feel and remember which muscles are contracting - this habit will carry over and benefit all other lifts in the gym.