The hex bar deadlift is a major power train in athletic health applications from center faculty to varsity, and hex bar jumps have grow to be in style for enhancing explosiveness. The hex bar additionally has many benefits over dumbbells. That stated, there are a couple of downsides to utilizing this distinctive bar too typically, significantly with most weights.
I’ve a singular perspective on the professionals and cons of hex bar coaching as a result of I labored at Greater Quicker Stronger (BFS). BFS launched the hex bar to the power teaching group and promoted the hex bar deadlift for practically 4 many years via their journal and clinics.
BFS introduced the hex bar to the strength coaching community and promoted the hex bar deadlift for nearly four decades through their magazine and clinics. Click To Tweet
Earlier than the hex bar, BFS championed the straight bar deadlift as a core lower-body train for athletic efficiency. Their weekly program design for his or her core lifts was organized as follows:
Monday Wednesday Friday
Field Squat Energy Clear Again Squat
Towel Bench Press Deadlift Bench Press
The draw back of this program was that BFS discovered that athletes typically rounded their decrease again when deadlifting most hundreds, growing the chance of damage. As a precaution, they stated athletes ought to recruit a spotter throughout their heaviest units to guard the backbone (sure, you’ll be able to spot a deadlift).
Recognizing a deadlift includes having a spotter place one arm throughout the athlete’s chest and the opposite on the decrease again. If the spotter felt the athlete’s decrease again rounding through the elevate, they’d inform them to drop the bar. BFS coaches demonstrated this recognizing approach at their clinics, typically with contributors trying maximal weights.
In fact, we’re speaking about 40+ years in the past, and this hands-on recognizing approach wouldn’t fly in right this moment’s power teaching setting. That’s the reason BFS was excited to find the lure bar within the early 80s.
Enter the Entice Bar
The lure bar was launched to the Iron Recreation in 1986 by Al Gerard, a powerlifter with a historical past of decrease again ache. To proceed coaching heavy, Gerard developed a four-sided barbell that appeared like two triangles organized base to base, which he referred to as the lure bar. Gerard would step contained in the bar, greedy the handles together with his fingers at his sides reasonably than in entrance. This design put the bar’s heart of mass (COM) consistent with his physique’s COM all through all the elevate.
Gerard discovered that the triangle design of the lure bar enabled him to elevate the bar with a extra upright stance. This postural change shifted the stress away from his decrease again and hamstring muscle tissue and onto his quads. And in contrast to a sumo deadlift that requires a large foot stance, a hip- or shoulder-width stance might be used with a lure bar.
It’s difficult for a lot of rookies to imagine the optimum beginning place on a deadlift. At first of a standard deadlift, the decrease again ought to have a slight arch to shift the stress from the disks to the muscle tissue and connective tissues. Along with your fingers at your sides, the shoulders are pulled again, making it simpler to arch the decrease again.
BFS discovered that the lure bar additionally helped athletes elevate extra weight within the squat, however not a lot from a bodily standpoint. Bob Rowbotham, the CEO of BFS, says lifting heavy hundreds with the lure bar provides athletes the arrogance to strive heavier weights within the again squat. For instance, if an athlete can again squat 200 kilos and works as much as a 300-pound lure bar deadlift, they’ll have extra confidence when trying a again squat of 205 kilos or extra.
The lure bar was a fantastic concept—the hex bar was even higher.
BFS discovered {that a} lure bar simply tipped back and forth and didn’t present sufficient legroom for bigger athletes—observe how cramped the basketball participant is in Picture 1. This later level was significantly necessary to BFS as a result of, on the time, their coaches had been working with the Utah Jazz.
One resolution was a hexagonal (six-sided) design. This design didn’t tilt as simply and provided significantly extra legroom. The hex bar was a direct hit with athletes, particularly soccer gamers at the highschool degree. Power coaches and PE instructors most popular the hex bar deadlift over the straight bar deadlift as a result of it was simpler to grasp and college students had been much less more likely to spherical their decrease again.
As extra athletes used the hex bar, BFS noticed a have to develop a number of different kinds of hex bars. One in style model was a “combo” hex bar with common handles in addition to excessive handles to accommodate taller athletes so that they didn’t should bend down to date. This bar was adopted by a heavy obligation, 75-pound “Mega” hex bar. This bar had thicker, raised handles and longer sleeves that would maintain significantly extra weight for stronger athletes. However the evolution of the hex bar didn’t cease there.
Different tools producers caught on and commenced producing distinctive hex bars, similar to one with an open-back design. A number of tools corporations designed hex bars with rotating handles that provide completely different grips, and now there are even bigger items than the Mega hex bar. BFS additionally noticed the necessity for a 15-pound aluminum bar, which was appropriate for youngsters and for rookies performing hex bar jumps.
Earlier than going additional, let’s see if all this consideration to the hex bar is deserved by reviewing some analysis.
The Science of Hex Bars
The growing recognition of hex bars captured the eye of sports activities scientists who wished to confirm that the bar did what its proponents claimed. Let’s begin with the idea that hex bar deadlifts produce much less stress on the backbone than straight bar deadlifts.
One examine that in contrast the straight bar deadlift to the hex bar deadlift was printed within the Journal of Power and Conditioning Analysis. The authors discovered that the hex bar “considerably elevated the height motion on the knee and considerably decreased the height motion on the lumbar backbone and hip in comparison with the deadlifts carried out with the straight barbell.” To make use of the favored terminology, the hex bar deadlift can be thought-about a “quad-dominant” train, and the straight bar deadlift can be a “hip-dominant” train.
To use the popular terminology, the hex bar deadlift would be considered a “quad-dominant” exercise, and the straight bar deadlift would be a “hip-dominant” exercise. Click To Tweet
As for the worth of hex bar jumps for creating explosiveness, one other JSCR examine discovered that vertical jumps carried out with a hex bar had been superior to vertical leaping with a straight bar in your shoulders. The researchers concluded, “The outcomes of the current examine reveal that if the resistance is moved from the shoulder to arms’ size utilizing a hexagonal barbell, the athlete can bounce increased and generate better power, energy, velocity and charge of power growth.”
One motive the hex bar could also be superior to barbell squat jumps is that the higher physique is extra concerned with a hex bar bounce. The shoulders can shrug whereas leaping with a hex bar, whereas the shoulders are immobile throughout a barbell bounce. (You may show the contribution of the higher physique by leaping off a contact mat together with your fingers in your hips after which utilizing your arms—it’s best to be capable of bounce a number of inches increased when utilizing your arms.)
Transferring on, the researchers stated, “The continual body of the hexagonal barbell will present a number of benefits over dumbbells, together with improved stability and better capability to use a wider vary of hundreds.” I might add that leaping with dumbbells is a superb option to develop nasty bruises in your thighs.
Hex bar deadlifts and hex bar jumps are two of the most well-liked workout routines carried out with hex bars, however there are various different makes use of for these bars. Listed below are six of them:
1. Shoulder Shrugs. Having your arms positioned at your sides allows you to increase them increased than with a straight bar. To avoid wasting time, BFS recommends that after the final rep of a set of deadlifts, whereas nonetheless erect, end off with a couple of shoulder shrugs.
One other shrug variation, made in style by Mr. America Steve “Hercules” Reeves, includes greedy the within plates reasonably than the handles. This “pinch grip” approach can be beneficial for wrestlers and different athletes who want a robust grip. For extra on shoulder shrugs, take a look at Kelso’s Shrug E book, a traditional by Paul Kelso printed in 1992.
Hex bar shoulder shrugs with a “pinch grip” technique would be valuable for wrestlers and other athletes who need a strong grip. Click To Tweet
2. Push-ups. The push-up has been criticized for putting extreme stress on the wrists. This variation is carried out with a high-handled hex bar. These handles permit the wrist to be aligned with the forearms, lowering the stress on the wrists; that is higher than utilizing many kinds of dumbbells, which might transfer. As a bonus, the excessive handles permit for a better vary of movement.
3. “W” Overhead Press. Paul Gagné, a Canadian power coach and Posturologist, taught me this train. A impartial grip (palms dealing with one another) is taken into account simpler on the shoulders than the pronated grip utilized in a navy press. It’s also extra steady than dumbbells, growing the quantity of weight you should utilize. Nevertheless, the setup is hard with heavier weights; it’s finest to relaxation the bar inside an influence rack and step beneath it.
4. Cut up Squat. Open-back hex bars are perfect for cut up squats, together with rear-leg-elevated cut up squats. It may be awkward to carry out this train with dumbbells since you should bend down low to select them up. The hex bar allows heavier weights for use as a result of it’s extra steady than dumbbells and you may decide up the weights from the next top.
5. Rear-Leg-Elevated Cut up Squats. I’ve points with right this moment’s power teaching love affair with rear-leg elevated cut up squats (see my article on Bulgarian lunges). In case you’re going to do them, an open-back hex bar is the way in which to go. As with the common cut up squats, you’ll be able to decide up the burden from the next top than dumbbells and the hex bar is extra steady.
6. Farmer’s Stroll. For power coaches on a funds, the parallel grips for the hex bar present an acceptable substitute for farmer’s stroll gadgets. Sure, dumbbells can be utilized for the farmer’s stroll and provide a parallel hand place, however there’s a increased threat of dropping the burden plates in your toes should you lose your grip. There may be additionally the difficulty of bruising, because the dumbbell plates can bang in opposition to the thighs.
For strength coaches on a budget, the parallel grips for the hex bar provide a suitable substitute for farmer’s walk devices. Click To Tweet
A high-handled hex bar is finest for this train as a result of these handles don’t require you to bend down as far to imagine the beginning place. Nevertheless, the difficulty with standard hex bars is that you should take comparatively small steps; an open-back hex bar permits for an extended stride.
These variations ought to add beneficial instruments to your weight coaching toolbox, and lots of different workout routines may be carried out with these bars.
These are the professionals of hex bars—let’s have a look at some cons.
The Darkish Facet of Hex Bars
Now that I’ve obtained you excited in regards to the versatility and advantages of the hex bar, let’s have a look at seven particular concerns to consider when utilizing the hex bar.
1. Compressive Forces. I noticed a comparatively quick male athlete utilizing the excessive handles on a combo hex bar whereas standing on thick bumper plates. Perplexed, I requested him what he was doing. He instructed me that he wished to carry out the train via a better vary of movement. Though this athlete had carried out hex bar deadlifts in highschool, he didn’t understand he might flip the bar over and use the decrease handles!
I share this story as a result of excessive hex bar handles had been initially designed for tall athletes to make hex bar deadlifts extra comfy. Nevertheless, many power coaches solely have their athletes use the excessive handles as a result of their athletes can elevate extra weight (and their video clips look cool on Instagram). I noticed a feminine athlete doing a excessive hex bar deadlift for the primary time a couple of years in the past. Though her finest squat was 160 kilos, she deadlifted 285 kilos!
The purpose is that utilizing excessive hex bar handles reasonably than the usual handles allows athletes of common top to make use of considerably heavier weights, inserting increased compressive forces on the backbone. An occasional max-out day with a excessive hex bar could also be effective, however you might be asking for hassle in case you are of common top and max out too incessantly. My colleague Paul Gagné shares my opinion.
An occasional max-out day with a high hex bar may be fine, but you may be asking for trouble if you are of average height and max out too frequently. Click To Tweet
Gagné has skilled over 500 NHL gamers. For a lot of of these athletes, he needed to be conservative with the hex bar deadlift as he discovered these compressive forces typically led to hip impingement. If you find yourself teaching athletes competing on the skilled degree, you should take a critical have a look at the dangers vs. rewards of any weight coaching train.
2. Instability. As a result of the fingers are held away from the physique, the hex bar is much less steady on the prime of the elevate in comparison with a standard deadlift. This instability might trigger hostile shearing forces on the backbone. The issue is compounded as a result of a lot heavier weights may be lifted than with a straight bar, and it’s worse when utilizing bands.
Power coaches typically have their athletes use elastic bands when performing hex bar deadlifts. That is often completed by attaching the ends of the bands to the surface sleeves, then having the athlete step on the band as they elevate. The result’s that because the athlete lifts the bar and the band stretches, the resistance curve will increase to match the power curve of the athlete. The problem is that bands additional enhance the instability of the train.
3. Specificity. The hex bar deadlift has little carryover to weightlifting pulling actions such because the clear, energy clear, snatch, or energy snatch. With the Olympic lifts, through the first a part of the pull, the bar shifts from a place in entrance of the physique’s COM to a place aligned with its COM. The hex bar begins with the resistance aligned with the COM and stays there all through all the elevate. In addition to the variations in muscle growth, the pulling movement can adversely have an effect on the biomechanics of the Olympic lifts.
4. Dishonest. Bouncing the bar off the ground throughout hex bar deadlifts allows bigger hundreds for use however creates dangerous stress on the backbone, particularly if the plates land erratically. As a substitute, a comparatively sluggish “touch-and-go” approach needs to be used.
Bouncing the bar off the floor during hex bar deadlifts enables larger loads to be used but creates harmful stress on the spine. Click To Tweet
5. ACL Stress. With normal-sized athletes, excessive hex bar handles cut back the vary of movement of the legs, such that the knees are able that applies the best stress to the ACL.
ACL accidents are among the many commonest and extreme to feminine athletes, affecting them as a lot as 5 instances greater than male athletes in a number of sports activities. Athletes recovering from an ACL damage, or these concerned in sports activities with a excessive threat of ACL damage, might have to take a extra conservative method to programming the excessive hex bar of their exercises.
6. Plyometric Impact. As a result of the hex bar deadlift doesn’t start with an eccentric contraction, there is no such thing as a stretch-shortening cycle (i.e., plyometric impact) that helps develop explosiveness. Can this train make the athlete stronger? Positive, however it’ll do little to enhance explosiveness. Hex bar jumps are a greater different if explosiveness is a major aim.
7. Flexibility Restrictions. The hex bar doesn’t permit the legs to work via a full vary of movement. Performing solely partial-range leg workout routines reduces the muscle-building impact and should enhance an athlete’s susceptibility to knee, ankle, and Achilles accidents. (For extra on this topic, see my article.)
The hex bar has many benefits over the straight bar and dumbbells for creating power and explosiveness. But when the hex bar is misused or if maximal hundreds are used too incessantly with high-handled hex bars, you might be doing extra hurt than good. The underside line with the hex bar is that it’s not solely a matter of coaching heavier however coaching smarter!
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References
Swinton, Paul A; Stewart, Arthur; Agouris, Ioannis; Keogh, Justin WL; and Lloyd, Ray. “A Biomechanical Evaluation of Straight and Hexagonal Barbell Deadlifts Utilizing Submaximal Hundreds.” Journal of Power and Conditioning Analysis. 25(7); pp 2000-9, July 2011.
Swinton, Paul A; Stewart, Arthur D; Lloyd, Ray; Agouris, Ioannis; and Keogh, Justin WL. “Impact of Load Positioning on the Kinematics and Kinetics of Weighted Vertical Jumps.” Journal of Power and Conditioning Analysis, 26(4); pp 906-913, April 2012.
Kelso, Paul. Kelso’s Shrug E book. Hats Off Books, Revised Version, January 28, 2013.