The Deadlift Exercise: Straight Bar vs. Hexagonal Bar

8 Jun
Straight Bar Deadlift

Straight Bar Deadlift

Hex Bar Deadlift

Hex Bar Deadlift

The deadlift exercise is commonly performed to develop strength and power, and to train the lower-body and core.  It is widely used by athletes of many sports to enhance power and strength.

The deadlift exercise is particularly useful because it is a multi-joint exercise that activates several large muscle groups – including the legs, hips, back, and torso – and involves the lifting of heavy loads.  This elicits a larger stimulus to which the body must adapt, making it ideal for enhancing muscular strength and power.

Traditionalist and “hard-core” lifters would argue in favor of the straight barbell deadlift but, at our facility, we favor the hexagonal barbell.

We work with a diverse variety of athletes, ranging from professional athletes to young, scholastic athletes, and we’ve found that using the hexagonal bar for the deadlift exercise simply makes more ergonomic sense.

The athletes’ ability to grip the hexagonal barbell at their sides – as opposed to in front of them, with a straight barbell – leads to a safer movement pattern/range of motion (less inclination to lean forward and over-activate the lower back, keeping the emphasis of the exercise on the hips and legs), and the ability to lift more weight safely.

A recent study in the Journal of Strength and Conditioning Research compared muscle activation and power characteristics while performing the deadlift exercise with straight and hexagonal barbells.  In the study, researchers corroborate and confirm the benefits of the hexagonal bar deadlift, stating that “… the hexagonal barbell may be more effective at developing maximal force, power, and velocity.” (Camara, K., et.al.)

Get STRONGER, Get FASTER!

Your thoughts?

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