What Is A Hex Bar?

What Is A Hex Bar and how does it differ from a normal olympic bar deadlift?

A hex bar, also known as a hexagonal bar or trap bar, is a type of weightlifting barbell with a hexagonal shape.

It is designed with handles on the sides rather than the front and back, which allows the lifter to stand in the center of the bar and lift the weight.

The hex bar is often used for exercises such as deadlifts, squats, and lunges, as the center-grip position allows for a more natural lifting motion and reduces stress on the lower back.

Some people find that using a hex bar allows them to lift heavier weights than they would be able to with a traditional barbell, as the hexagonal shape allows for a more stable grip. 

How Much Does A Hex Bar Weigh?

The weight of a hex bar can vary depending on the specific model and material it is made of.

Hex bars are typically made of steel and can weigh anywhere from 35 pounds (16 kg) to over 100 pounds (45 kg).

Some hex bars are designed with weight plates that can be added or removed to adjust the overall weight of the bar, while others have a fixed weight.

It is important to note that the weight of a hex bar does not include the weight plates that are added to the bar for lifting.

The weight plates are typically made of iron or steel and come in a variety of sizes, with the most common being 2.5, 5, 10, 25, and 45 pounds (1.1, 2.3, 4.5, 11, and 20 kg).

When selecting a hex bar, it is important to choose one that is appropriate for your strength level and lifting goals.

What Is A Raised Handle Hex Bar?

A raised handle hex bar is a type of hexagonal weightlifting bar that has handles that are raised above the centre of the bar.

The raised handles allow the lifter to grip the bar at a higher position, which can change the leverage of the lift and alter the muscle groups that are targeted.

Raised handle hex bars are often used for exercises such as shrugs, bent-over rows, and lateral raises, as the raised handle position allows for a more comfortable grip and can help to reduce strain on the wrists and forearms.

Raised handle hex bars are available in a range of weights and sizes, and they can be used with weight plates to increase the overall resistance.

Some raised-handle hex bars have adjustable handles, which allow the lifter to change the grip width and angle to suit their needs.

Like other types of hex bars, raised-handle hex bars are typically made of steel and are designed to be used with standard-weight plates.

What Is An Open Back Hex Bar?

An open-back hex bar is a type of hexagonal weightlifting bar that has an open design at the back of the bar.

The open-back design allows the lifter to easily step into the centre of the bar and grab the handles, which can be helpful for exercises such as squats and lunges.

The open-back design also allows for a greater range of motion and flexibility when lifting, as the lifter has more room to move their arms and legs.

Open-back hex bars are available in a range of weights and sizes, and they can be used with weight plates to increase the overall resistance.

Some open-back hex bars have adjustable handles, which allow the lifter to change the grip width and angle to suit their needs.

Like other types of hex bars, open-back hex bars are typically made of steel and are designed to be used with standard weight plates.

What Are The Benefits of Using a Hex Bar?

There are several benefits to using a hex bar for weightlifting and strength training:

Improved lifting form: The centre-grip position of the hex bar allows the lifter to maintain a more natural lifting motion, which can reduce the risk of injury and improve overall form.

Reduced stress on the lower back: The hex bar’s centre-grip position can help to reduce stress on the lower back, making it a good option for people who are prone to back pain or who want to protect their lower back while lifting heavy weights.

Greater flexibility: The hex bar’s open design allows for a greater range of motion and flexibility when lifting, which can be helpful for exercises such as squats and lunges.

Increased strength and muscle development: The hex bar can be used for a variety of exercises that target different muscle groups, including the legs, back, shoulders, and arms. Using a hex bar can help to improve strength and muscle development in these areas.

Ability to lift heavier weights: Some people find that they are able to lift heavier weights with a hex bar than they would be able to with a traditional barbell, as the hexagonal shape allows for a more stable grip. This can be especially beneficial for people trying to increase their strength and muscle mass.

Is A Hex Bar Deadlift Easier Than A Conventional Deadlift?

It is generally thought that a hex bar deadlift is easier than a traditional barbell deadlift, as the center-grip position of the hex bar allows the lifter to maintain a more upright posture and reduces stress on the lower back.

This can make the hex bar deadlift a good option for people who have lower back pain or who are new to weightlifting and are looking for a less strenuous way to perform the exercise.

However, it is important to note that the difficulty of a hex bar deadlift can also depend on the specific weight being lifted and the individual’s strength and fitness level.

Some people may find that a hex bar deadlift is easier for them, while others may find it to be more challenging. It is always important to use proper form and technique when lifting weights, regardless of the type of bar being used.

What Muscles Does A Hex Bar Deadlift Work?

The hex bar deadlift targets several muscle groups, including the glutes, hamstrings, quadriceps, erector spinae, and trapezius. These muscles extend and rotate the spine, flex the knee and extend the hip, and pull the shoulders back. The hex bar deadlift also engages the core muscles, which stabilize the spine during the lift.