Results 1 to 9 of 9
Like Tree2Likes
  • 2 Post By MuscleScience

Thread: Hex vs convential style deadlifting

  1. #1
    EDCG19's Avatar
    EDCG19 is offline Senior Member
    Join Date
    May 2017
    Posts
    1,000

    Hex vs convential style deadlifting

    For you guys who still dead lift would you say the hex barbell is better than the traditional conventional style dead lift or the sumo dead lift?
    I am thinking of switching to the hex bar setup on heavy lifts and stick with conventional for stiff leg deads only
    Thinking of doing this to prevent injury it looks like my back can't really take the heavy deadlifts that well anymore

    Hex vs convential style deadlifting-proxy.duckduckgo.com.jpg

  2. #2
    Quester's Avatar
    Quester is online now Knowledgeable Member
    Join Date
    Feb 2013
    Location
    In the Bluegrass
    Posts
    1,982
    I do the same thing for the same reason. I don't ever do traditional deadlift and do squats very sparingly. Instead I do hex-squat, or hex-deadlift, whatever you want to call it, its just a hybrid. I do RDLs and stiff-legged. I recently read that RDLs are easier on the back than stiff-legged. For spinal rectors I like hyperextensions and hypers with a band on the back of my head to a weight on the ground. Also, front squats (lower load and less lower back involvement.
    I really like the hex bar. It can also be used for shrugs and an alternative to DBell v Bar on overhead press.

  3. #3
    EDCG19's Avatar
    EDCG19 is offline Senior Member
    Join Date
    May 2017
    Posts
    1,000
    I ask because I'm noticing some slight back discomfort again and I think its honestly just my previous back injuries acting up on heavy deads so i'm considering just sticking to hex bar for deadlift work where i'm going over 4 plates

  4. #4
    EDCG19's Avatar
    EDCG19 is offline Senior Member
    Join Date
    May 2017
    Posts
    1,000
    Quote Originally Posted by Quester View Post
    I do the same thing for the same reason. I don't ever do traditional deadlift and do squats very sparingly. Instead I do hex-squat, or hex-deadlift, whatever you want to call it, its just a hybrid. I do RDLs and stiff-legged. I recently read that RDLs are easier on the back than stiff-legged. For spinal rectors I like hyperextensions and hypers with a band on the back of my head to a weight on the ground. Also, front squats (lower load and less lower back involvement.
    I really like the hex bar. It can also be used for shrugs and an alternative to DBell v Bar on overhead press.
    Is that a thing? I haven't heard of hex squat bars, do you mean the safety squat bar??
    Whats a hex squat?

  5. #5
    Quester's Avatar
    Quester is online now Knowledgeable Member
    Join Date
    Feb 2013
    Location
    In the Bluegrass
    Posts
    1,982
    Last edited by Quester; 02-12-2019 at 04:59 PM. Reason: Just a long series in a day like one of John Mcclain's.

  6. #6
    MuscleScience's Avatar
    MuscleScience is online now ~AR-Elite-Hall of Famer~
    Join Date
    Oct 2006
    Location
    ShredVille
    Posts
    12,472
    Blog Entries
    6
    I like the Hex bar more so now. It’s a bit more functional and a little kinder to the low back.
    Quester and Proximal like this.
    “If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein

    "Juice slow, train smart, it's a long journey."
    BG

    "In a world full of pussies, being a redneck is not a bad thing."
    OB

    Body building is a way of life..........but can not get in the way of your life.
    BG

    No Source Check Please, I don't know of any.


    Depressed? Healthy Way Out!

    Tips For Young Lifters


    MuscleScience Training Log

  7. #7
    cylon357's Avatar
    cylon357 is online now Junior Member
    Join Date
    Nov 2018
    Location
    Florida
    Posts
    63
    This is a a 'it depends' situation. I used a hex bar to rehab my lower back before I could move back into deadlifting properly more than a few years ago.

    That said, it is a different move, so it really depends on your goals. If you want to increase your three lift total and your deadlift is lagging, then you are going to have to deadlift. Hex bar might make a good assistance exercise in that case. If you want to build muscle mass, there are better choices than the deadlift (blasphemy, I know!). Not criticizing one goal or the other just making an observation.

    Regarding sumo, I pull sumo as an assistance exercise during my 5 / 3 / 1 phases, where I'm trying to build strength before going into a growth phase. So, I'll do 8 sets of conventional and then 3 sets of sumo or something like that. Sumo does feel weird to me regarding shoulder position, but I likely just need to correct my form, maybe peep youtube for some sumo coaching.
    Last edited by cylon357; 02-14-2019 at 07:51 AM.

  8. #8
    GearHeaded's Avatar
    GearHeaded is online now Anabolic Member
    Join Date
    Nov 2017
    Posts
    4,242
    hex bar deadlift is primarily going to hit the lower back and quads, where as traditional deadlift will hit more the posterior chain and even upper back

  9. #9
    EDCG19's Avatar
    EDCG19 is offline Senior Member
    Join Date
    May 2017
    Posts
    1,000
    I heard he other day the hex bar targets more glute development and not so much on the back, but it could be wrong
    I dont really remember much anymore, anyway i hit a PR using the HEX and I'm sure i could have added another 50-90lbs to the bar and get that. I felt like i had more in me ... s

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •