- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
Hex v. Straight Bar Deadlift
Posted on 6/6/18 at 8:10 pm
Posted on 6/6/18 at 8:10 pm
I was waiting to do DL today and all of the power racks were taken for an extended period of time. I looked over and saw an open hex bar so I decided to say screw it on conventional DL and try hex bar. I've had back issues (only in my upper 20s) for about 3 years so I'm very careful to keep good form. Still, sometimes my back is a little sore after conventional DL. I did the hex bar at the weight I was going to do today, but for fewer reps. I was going to do 255x9 conventional, but did 255x5 on hex. It felt great on my lower back and I felt it a little more my legs than conventional. I'm doing the Greyskull aesthetic program listed in the thread, and I'm really just trying to stay generally fit and strong with good aesthetics. I'm considering working in hex bar or switching altogether.
So, can someone tell me the differences between the two in muscles worked, pros and cons of each, etc?
So, can someone tell me the differences between the two in muscles worked, pros and cons of each, etc?
6
Posted on 6/6/18 at 8:21 pm to LSUtiger17
quote:
so I'm very careful to keep good form. Still, sometimes my back is a little sore after conventional DL.
quote:
It felt great on my lower back and I felt it a little more my legs than
You likely set up and pull with a single hip ahead of the other. Small differences make a big effect at higher weights or reps.
The hex bar gives you a 3 dimensional field of reference as there is a back control.
Try take a band and placing behind your knees over the conventional setup. You should be able to feel the difference and overcome the form gap!
Good luck!
Posted on 6/6/18 at 9:09 pm to CptBengal
Cpt hit most of the things, but feel free to replace conventional with hex at least for a while.
Posted on 6/6/18 at 9:18 pm to LSUtiger17
I posted a similar thread you can use as a resource:
LINK /
Trap/hex bar is more about quads and traps. Straight is more posterior chain/back centric. I'm currently trying to get a similar training effect from hex bar deads and sldl/rdl's for posterior chain.
Hex bar is easier to learn form, less taxing on the back and generally fine unless you really care about traditional deads. If you go with that, I would highly recommend pairing it with a posterior chain movement bc you can get an imbalance because posterior chain is deemphasized.
LINK /
Trap/hex bar is more about quads and traps. Straight is more posterior chain/back centric. I'm currently trying to get a similar training effect from hex bar deads and sldl/rdl's for posterior chain.
Hex bar is easier to learn form, less taxing on the back and generally fine unless you really care about traditional deads. If you go with that, I would highly recommend pairing it with a posterior chain movement bc you can get an imbalance because posterior chain is deemphasized.
Posted on 6/7/18 at 1:17 am to CptBengal
quote:
take a band and placing behind your knees over the conventional setup. You should be able to feel the difference and overcome the form gap!
Can you explain further? I dunno what that means.
Posted on 6/7/18 at 6:54 am to Rep520
I wish we did hex. There are two bars in there. I have never seen them used.
Posted on 6/7/18 at 7:15 am to LSUtiger17
I switched to hex for a while after I strained my back. I find it helps you focus in form more and forces you to drive out of your legs. I highly reccomend it in a recovery/therapy sense. However, straight bar is where it is at. Good luck, sir.
Posted on 6/7/18 at 8:36 am to LSUtiger17
Great article on T Nation describing the differences and benefits of conventional vs trap-bar deadlifts.
Deadlifts: Which type is best for you?
Deadlifts: Which type is best for you?
Posted on 6/7/18 at 10:30 am to AZBadgerFan
This is probably an unpopular statement, but I don't think the average person needs to do straight bar deads for general strength.
I love straight bar deads and think they are the ultimate test of full body strength. I also think they are better for testing strength than developing strength.
Most people can get all the general strength they need from squats, hex bar deads and either sldl/ghr or kb swings, IMO.
I love straight bar deads and think they are the ultimate test of full body strength. I also think they are better for testing strength than developing strength.
Most people can get all the general strength they need from squats, hex bar deads and either sldl/ghr or kb swings, IMO.
Posted on 6/7/18 at 10:38 am to Rep520
quote:Weren't you arguing with me about this in another thread?
This is probably an unpopular statement, but I don't think the average person needs to do straight bar deads for general strength.
Completely agree BTW. quote:
Most people can get all the general strength they need from squats, hex bar deads and either sldl/ghr or kb swings, IMO.
Posted on 6/7/18 at 10:56 am to Rep520
They can also get all the strength they need from leg extensions, leg curls, calf raises, ghr, hip thrusters, ab wheel, hyperextensions, oblique work, curls, tricep extensions, hammer curls, shrugs, shoulder press, and face pulls. However, nobody has the time for that.
Conventional deadlifts, front squats, bench press, ohp, and pull ups is a full body workout that can cut down on time.
Hex bar should be an accessory to deadlift and squats. Workout efficiency is not there.
Conventional deadlifts, front squats, bench press, ohp, and pull ups is a full body workout that can cut down on time.
Hex bar should be an accessory to deadlift and squats. Workout efficiency is not there.
This post was edited on 6/7/18 at 11:03 am
Posted on 6/7/18 at 11:16 am to Hu_Flung_Pu
I don't think straight for hex adds nearly as much.
Squatting should be a part of a program regardless of straight or hex. The only tweak I'm recommending is inserting one extra exercise to prevent deterioration in posterior chain strength.
Additionally, my thought would be supersetting hex bar with the posterior chain exercise. That would slightly increase total workload, but not time.
I'm with you on not having a ton of extra exercises in programming, but the hex/straight tweak doesn't really necessitate that, IMO.
Squatting should be a part of a program regardless of straight or hex. The only tweak I'm recommending is inserting one extra exercise to prevent deterioration in posterior chain strength.
Additionally, my thought would be supersetting hex bar with the posterior chain exercise. That would slightly increase total workload, but not time.
I'm with you on not having a ton of extra exercises in programming, but the hex/straight tweak doesn't really necessitate that, IMO.
Posted on 6/7/18 at 11:29 am to Rep520
I was giving an extreme example just to prove that you can get what you need from a multitude of exercises but to get the most efficient use of endurance and strength, the athlete needs to be doing the most amount of exertion as early as possible and stress it more as the workout goes on.
Hex bar is a leg movement which the squat is a better movement for.
Now, if you want to change it up, do wide stance low bar box squats and the hex bar.
It just doesn't make sense to me to do squats and hex bar without deadlifts.
Hex bar is a leg movement which the squat is a better movement for.
Now, if you want to change it up, do wide stance low bar box squats and the hex bar.
It just doesn't make sense to me to do squats and hex bar without deadlifts.
Posted on 6/7/18 at 11:31 am to Rep520
quote:
my thought would be supersetting hex bar with the posterior chain exercise. That would slightly increase total workload, but not time.
I'm really being a devil's advocate her eto get a point across.
Conventional deadlift is pretty much hex bar + sldl. Why not just do conventional deadlifts?
Posted on 6/7/18 at 12:01 pm to Hu_Flung_Pu
quote:
I'm really being a devil's advocate her eto get a point across.
Conventional deadlift is pretty much hex bar + sldl. Why not just do conventional deadlifts?
I'd say 2 major things.
First is if the person just likes hex better. Being motivated to stick with a workout program is more important than any particular exercise, IMO. It's better to consistently do a suboptimal exercise than inconsistently do an optimal exercise.
Second is what OP hinted at with back soreness. If a person has trouble staying injury free with straight bar, enabling more injury free training with hex can be a distinct benefit.
I don't mean that straight is inherently more dangerous than hex, but some people have leverage issues or just have a tough time getting form to click. For those people, hex is a legit substitute.
Posted on 6/7/18 at 12:02 pm to LSUtiger17
To me the hex feels like a combo of a deadlift and squat
Posted on 6/7/18 at 2:40 pm to Rep520
Just curious, how would you say the two exercises compare in terms of how much weight you use? I ask because I’ve been running Greyskull for about 9 months now and only using the hex bar. I made that choice because I have had some low back issues in the past. Nothing serious like any disc involvement, just strains, sitting too much, etc. But enough to really be uncomfortable for several days at a time. Anyway, the good news is I’ve been able to do the hex bar DL’s with no back pain at all. I’d like to just try straight bar deadlifts to see if they cause a problem but didn’t know if, or how much, I should lower the weight. Thanks.
Posted on 6/7/18 at 3:05 pm to steve123
You should be doing more in conventional deadlifts. However, you should try sumo and work towards conventional. The back is more upright in sumo.
ETA I actually think you could do more in hex as it's pretty much a leg press
ETA I actually think you could do more in hex as it's pretty much a leg press
This post was edited on 6/7/18 at 6:24 pm
Posted on 6/7/18 at 4:25 pm to LSUtiger17
On leg days I’m doing trap bar deadlifts and on back days I’m doing SLDL’s or conventional. I actually feel like I get the more out of SLDL’s than the other two.
Posted on 6/7/18 at 4:37 pm to steve123
quote:
Just curious, how would you say the two exercises compare in terms of how much weight you use?
There was a learning curve, but once I figured hex bar out, I can get roughly 2x the reps on hex compared to straight.
My straight bar max is over 500, and I can double that weight on hex bar for multiple sets. For a single, balls to the wall, set, I figure I could hit my straight max for 3 or 4 reps.
If you're transitioning back, there might be some form adjustment. I'd think taking a 5rm on hex as your straight bar max is probably a conservative estimate to start working from in percentages.
Page 1 of 1
Back to top
Follow TigerDroppings for LSU Football News