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Which is better: hex bar or straightbar deadlifts?
Posted on 1/8/19 at 11:23 pm
Posted on 1/8/19 at 11:23 pm
I’m sure this has been asked here before, but I’m asking again. Got into a friendly debate with a co-worker. I favor straight bar because it’s a real power builder. My co-worker chooses hex bar because it’s eaisier on the spine and more quad domiant than lower back. What say ye Greek gods of the iron?
13
Posted on 1/9/19 at 12:35 am to DeafJam73
Hex bar is safer for the back imo. Rotate the two for best results.
Posted on 1/9/19 at 6:47 am to DeafJam73
Hex bar is easier on the back, but proper form on straight bar deadlifts will negate that worry.
Your friend prefers hex because he can move more weight and feels better about his lift.
Straight bar deadlift is the king of all exercises.
Your friend prefers hex because he can move more weight and feels better about his lift.
Straight bar deadlift is the king of all exercises.
Posted on 1/9/19 at 6:57 am to tenderfoot tigah
quote:
Hex bar is safer for the back imo. Rotate the two for best results.
This is the correct answer. Two different exercises and both will give you good results if performed correctly. T-Nation describes the benefits of doing trap-bar deadlifts.
LINK
This trainer of NFL players says the trap-bar deadlift is the #1 exercise you can do to develop power.
LINK
quote:
Unlike a traditional straight-bar deadlift, a lift using the uniquely shaped hex-bar takes pressure off the lifter’s spine, lower back, and hamstrings. Also, because of the more balanced range of motion, out of every lift in the gym, it’s the one on which your body can lift the most weight. (Yes, even more than a squat.) Because the hex bar is so efficient, every rep utilizes 90% of skeletal muscle.
What’s more, these are the same muscles you rely on to run, jump high, and explode upward, fighting gravity.
This post was edited on 1/9/19 at 6:59 am
Posted on 1/9/19 at 7:26 am to bayourougebengal
personal opinion are both are awesome and neither is better than the other if you don't compete specifically in powerlifting.
Posted on 1/9/19 at 7:45 am to DeafJam73
Both are good lifts.
Straight bar will build posterior chain and back more. Hex bar will build quad drive and traps more.
Hex bar is easier to teach and generally easier on the back, but form flaws can snap you up in either.
Just depends on what you want to prioritize, IMO. I experiemented and did not find any carryover from hex bar to straight bar, but that's me. I do find straight bar carries over into hex bar, but again, that may be me.
Straight bar will build posterior chain and back more. Hex bar will build quad drive and traps more.
Hex bar is easier to teach and generally easier on the back, but form flaws can snap you up in either.
Just depends on what you want to prioritize, IMO. I experiemented and did not find any carryover from hex bar to straight bar, but that's me. I do find straight bar carries over into hex bar, but again, that may be me.
Posted on 1/9/19 at 7:47 am to DeafJam73
When your friend tells you he deadlifts 500lbs, congratulate him but just know there is an asterisk next to that 500.
Posted on 1/9/19 at 7:52 am to DeafJam73
Straight bar and it’s not even close. Hex has its place but straight is king.
Posted on 1/9/19 at 7:53 am to DeafJam73
I think that for those with shoulder issues a workout consisting solely of hex-bar deadlifts and variations of weighted carries will get you in damn good shape and would require very little equipment and you could do it at home. If shoulder integrity is not an issue throw in some chins/pullups and you are good to go.
This post was edited on 1/9/19 at 7:55 am
Posted on 1/9/19 at 7:59 am to Rep520
I agree with you.
Hex carries over to a squat more IMO. Basically a squat in the hands.
I think it's a great exercise but shouldn't replace the straight bar.
Hex carries over to a squat more IMO. Basically a squat in the hands.
I think it's a great exercise but shouldn't replace the straight bar.
Posted on 1/9/19 at 8:34 am to Hu_Flung_Pu
Hex bar deadlifts seem to blast my hamstrings and it’s awesome.
My squats are always easier (despite doing heavier weight) the workout after I do hex bar deadlifts.
My squats are always easier (despite doing heavier weight) the workout after I do hex bar deadlifts.
Posted on 1/9/19 at 8:37 am to Tornado Alley
quote:
Hex bar deadlifts seem to blast my hamstrings and it’s awesome.
This really surprises me. Most studies on the differences show less hamstring activation in hex bar and more quad activation due to the more upright posture you can get in hex bar.
I'm certainly not going to tell you that you're a liar, and there are individual differences, but I do think you're in the minority if you're getting a lot of hamstring work from hex bar.
Posted on 1/9/19 at 8:38 am to DeafJam73
What about dumbbell? I am not aloud to lift a ton of weight anymore with my back since my wreck. I've been doing dumbbell dead lifts. Should I go to the hexbar? I'd feel like a puss only putting on 25s or 45s.
FTR I had to start out just doing body weight squats, so this is a long way for me to get to here.
FTR I had to start out just doing body weight squats, so this is a long way for me to get to here.
Posted on 1/9/19 at 8:40 am to DeafJam73
Hex bar? Might as well just do squats. Straight bar? No one should do them unless required for their sport.
Posted on 1/9/19 at 8:42 am to Rep520
quote:
This really surprises me. Most studies on the differences show less hamstring activation in hex bar and more quad activation due to the more upright posture you can get in hex bar.
I like hex bar better because I feel like I'm in more control and get better activation of all of my muscles. With traditional I find myself just trying to get the bar up, not in a bad weigh sacrificing form just in that I'm more controlled with the hex bar so I feel it more where I'm supposed to.
Posted on 1/9/19 at 8:42 am to DeafJam73
Here is a question:
Is sumo and hex basically the same muscle activation?
Is sumo and hex basically the same muscle activation?
Posted on 1/9/19 at 8:54 am to Rep520
My hamstrings and abs are sore after hex bar deadlifts. I also do a brisk bike session after my deadlift days.
Note: I’ve only been deadlifting regularly for six weeks haha.
Note: I’ve only been deadlifting regularly for six weeks haha.
This post was edited on 1/9/19 at 8:56 am
Posted on 1/9/19 at 8:55 am to CoachChappy
Doesn’t matter how much weight you put on the bar. Just go get after it.
No one at the gym cares if you lift heavy weights. If I am wrong and they do, then they’re a douchecanoe.
No one at the gym cares if you lift heavy weights. If I am wrong and they do, then they’re a douchecanoe.
Posted on 1/9/19 at 8:55 am to Salmon
Nope. More groin and hip with sumo. More quad in hex.
Posted on 1/9/19 at 8:55 am to CoachChappy
You should be able to hit 135 on hex bar pretty easily even if you're just beginning. Hex bar gives you a good body position.
If you're concerned about back, more than weight, bracing will help in safety.
Here's a good video on bracing and stabilization while lifting. Nailing bracing will be great for you in all major lifts.
LINK
If you're concerned about back, more than weight, bracing will help in safety.
Here's a good video on bracing and stabilization while lifting. Nailing bracing will be great for you in all major lifts.
LINK
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