Deadlift: Hex Bar Vs. Straight Bar

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    Deadlift: Hex Bar Vs. Straight Bar


    I don't know if this has been discussed before, but I couldn't turn anything up with a search.

    I've used Hex bars before, and I didn't really like it..... it felt kind of awkward. There are plenty of Hex bars at the place I work out at, but I always just go for the straight bar. I was wondering if there is any significant difference between the two since the grip placement is quite different.

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    Dunno, I've always used straight.
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    I get more leg drive out of hex bar deads while I get more back from standard.
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    A hex bar dead lift is more like a bottoms up squat then a dead lift. The weight is distributed inline with your heals, which will change the movement pattern of the lift. In a Deadlift you want to pull back, where with the hex bar you go straight up or slightly forward.
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    you get about 80 pounds more up in a hex bar then u do with a regular bar.
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    in terms of growth which produces better if one is wanting to drill the legs?
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    Well, it sounds like the hex is more legs and straight is more back.
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    Do both
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    I would say there is room in anyones program to utilize both. The hex can be a good change from the straight bar and vice versa.
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    Author of Beyond Brawn Stuart McRoberts swears by the hex bar for overall mass/ strength
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    the hex bar is definitely great for proper lifting.
  12. yea!!!!!
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    Quote Originally Posted by pmiller383 View Post
    A hex bar dead lift is more like a bottoms up squat then a dead lift. The weight is distributed inline with your heals, which will change the movement pattern of the lift. In a Deadlift you want to pull back, where with the hex bar you go straight up or slightly forward.
    Correct. Although I will say doing hex bar deads in highschool contributed to much of my base in terms of back thickness, since our coach was never in the weight room supervising us; therefore I was never told or showed to keep my back straight. Being young and stupid at the time, I hunched over badly at the bottom of the movement, and lift more with my back and less with legs. but as I stated I have significant mid back thickness b/c of doing this, so Im not complaining now.
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    Quote Originally Posted by brk_nemesis View Post
    Correct. Although I will say doing hex bar deads in highschool contributed to much of my base in terms of back thickness, since our coach was never in the weight room supervising us; therefore I was never told or showed to keep my back straight. Being young and stupid at the time, I hunched over badly at the bottom of the movement, and lift more with my back and less with legs. but as I stated I have significant mid back thickness b/c of doing this, so Im not complaining now.
    so if I am wanting to use deadlift for leg mass/growth should I swap to hexbar or stay with barbell standard?
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  14. yea!!!!!
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    Quote Originally Posted by TexasLifter89 View Post
    so if I am wanting to use deadlift for leg mass/growth should I swap to hexbar or stay with barbell standard?
    The hex bar, if form is correct would put more emphasize on the legs than standard barbell, so if legs are your concern, by all means you can try it. Squats work perfectly fine for my quads, lunges for the "split" and narrow barbell deads for my back/hams. Its all up to you, but for me i would stick with the standard straight bar,... its my baby.
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    Heck if you have both available why not utilize both. I wish my gym had a hex bar... guess ill keep dropping my notes in the request box
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    alright used hexbar last night with some toe raised ATG squats... ah man i am dead today. I definitely feel it more in the legs versus standard DL
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