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DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12229 posts
 Online 

Which is better: hex bar or straightbar deadlifts?
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?


tenderfoot tigah
LSU Fan
Red Stick
Member since Sep 2004
4300 posts

re: Which is better: hex bar or straightbar deadlifts?
Hex bar is safer for the back imo. Rotate the two for best results.


bayourougebengal
LSU Fan
Member since Mar 2008
5283 posts

re: Which is better: hex bar or straightbar deadlifts?
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.


AZBadgerFan
Wisconsin Fan
Scottsdale, AZ
Member since May 2013
713 posts

re: Which is better: hex bar or straightbar deadlifts?
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 at 6:59 am


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lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: Which is better: hex bar or straightbar deadlifts?
personal opinion are both are awesome and neither is better than the other if you don't compete specifically in powerlifting.


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Rep520
Arizona Fan
Member since Mar 2018
3909 posts
 Online 

re: Which is better: hex bar or straightbar deadlifts?
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.


RickfromArizona
Arizona Fan
Sonoran Desert
Member since Sep 2013
256 posts
 Online 

re: Which is better: hex bar or straightbar deadlifts?
When your friend tells you he deadlifts 500lbs, congratulate him but just know there is an asterisk next to that 500.


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37
Stevo1856
Member since Jan 2017
60 posts

re: Which is better: hex bar or straightbar deadlifts?
Straight bar and it’s not even close. Hex has its place but straight is king.


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21
AZBadgerFan
Wisconsin Fan
Scottsdale, AZ
Member since May 2013
713 posts

re: Which is better: hex bar or straightbar deadlifts?
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 at 7:55 am


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
17361 posts

re: Which is better: hex bar or straightbar deadlifts?
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.


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
17807 posts

re: Which is better: hex bar or straightbar deadlifts?
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.


Rep520
Arizona Fan
Member since Mar 2018
3909 posts
 Online 

re: Which is better: hex bar or straightbar deadlifts?
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.


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
21151 posts
 Online 

re: Which is better: hex bar or straightbar deadlifts?
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.


AlxTgr
LSU Fan
Kyre Banorg
Member since Oct 2003
62038 posts

re: Which is better: hex bar or straightbar deadlifts?
Hex bar? Might as well just do squats. Straight bar? No one should do them unless required for their sport.


Mingo Was His NameO
LSU Fan
318
Member since Mar 2016
10782 posts

re: Which is better: hex bar or straightbar deadlifts?
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.


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Salmon
USA Fan
On the trails
Member since Feb 2008
65136 posts
 Online 

re: Which is better: hex bar or straightbar deadlifts?
Here is a question:

Is sumo and hex basically the same muscle activation?


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
17807 posts

re: Which is better: hex bar or straightbar deadlifts?
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.
This post was edited on 1/9 at 8:56 am


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
17807 posts

re: Which is better: hex bar or straightbar deadlifts?
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.


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
17361 posts

re: Which is better: hex bar or straightbar deadlifts?
Nope. More groin and hip with sumo. More quad in hex.


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Rep520
Arizona Fan
Member since Mar 2018
3909 posts
 Online 

re: Which is better: hex bar or straightbar deadlifts?
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


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