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Using the hex bar to do deadlifts is a great way to involve more of the quads on deads and remove stress from the lower back and hips, as recent research has shown. The research has also shown that you can deadlift significantly more weight with this version. The benefits of using the hex bar stem from the fact that the weight stays closer to your body versus being out in front of the body as with the standard barbell deadlift. This keeps your center of gravity back further than with standard deads, which places less stress on the lower back and requires more use of the quads to lift the weight. I also like the unique feel of the hex bar, which does not come in contact with your body and therefore requires more core muscle involvement to control the free-hanging weight. Remember, I am all about variety, so I am not suggesting you ditch standard deadlifts with an Olympic bar and just use the hex bar. I recommend using both and alternating them. If you have back issues with standard deadlifts then the hex bar may allow you to do them pain free. I have a section of bone missing in my lumbar spine and find that when it is irritating me, I can do hex bar deads in place of standard deads, which are too painful to do.
19 янв 2014
