Hex bar

bryanbal

Im thinking of buying a hex bar for safer deadlifting. What are the pros and cons. Will i be working all the same muscles or will i be losing some of the benefit of the conventional deadlift?

SanoVitae

If you're deadlifting with good technique, I don't think it's any less safe than Hex Bar deadlifting.

In my experience, I find Hex Bar deadlifts hit the quads and glutes heavily. Conventional deadlifts hit the lower back and hamstrings more.

2 very different movements in my opinion.

Brian?

SanoVitae wrote: »

If you're deadlifting with good technique, I don't think it's any less safe than Hex Bar deadlifting.

In my experience, I find Hex Bar deadlifts hit the quads and glutes heavily. Conventional deadlifts hit the lower back and hamstrings more.

2 very different movements in my opinion.

Agreed. Assuming it's a trap bar deadlift we're talking about, isn't it closer to a squat in terms of glute and quad activation? I find it hits my upper back more for some reason too, mo idea why though.

I think it's a good idea to do as many deadlift variations as you can: conventional, trap bar , sumo, Romanian, stiff leg etc. The hamstrings are a much neglected muscle.

Safety shouldn't be an issue if your form is good.

weeman2

i have been using a trap bar for a few months and while it helps some lifts i have noticed my lower back isnt as strong as it was so i have switched to using a combo of both.


dont abandon deadlifts totally but i suppose it is down to what weights you are using and why you are lifting eg strength sports or keep fit

WHIP IT!

This is something I've often wondered myself. I know, personally, I find the Trap bar just feels alot safer and gives me more confidence but it definitely doesn't seem to wear out the lower back the way a BB Deadlift does.

I wonder could Hanley, g'em or someone else give us a few more details about the main differences between the two and how best to incorporate them both into a programme?

weeman2

trap bar works more duads/ glute and less lower back and is more like a deadlift alternative

deadlift obviousley works lower back and hamstrings

i wouldnt recomend a trap bar for anybody unless they are doing something sports specific or are working around an injury

if you have good technique in the deadlift you wont hurt your back so i cant see any other reason for using the bar other than those mentioned

Hanley

As weeman said;
TBDL - more quads and glutes (esp if you're using high handles)
DL - more hamstring and lower back

THere's nothing wrong with DLs provided you can keep good form, but how many people can do that working with near max weights?

If you're training your deadlift to get a bigger deadlift or a thicker back, deadlift.

If you're training for sports specific reasons or whatever, TBDL is probably a decent alternative provided you've other exercises in there to hit the areas it wouldn't prioritise.

WHIP IT!

Hanley wrote: »

As weeman said;
TBDL - more quads and glutes (esp if you're using high handles)
DL - more hamstring and lower back

THere's nothing wrong with DLs provided you can keep good form, but how many people can do that working with near max weights?

If you're training your deadlift to get a bigger deadlift or a thicker back, deadlift.

If you're training for sports specific reasons or whatever, TBDL is probably a decent alternative provided you've other exercises in there to hit the areas it wouldn't prioritise.

Suppose your programme called for heavy DLing one day a week (to 3RM) and some alternates during week (ie, stiff-leg)... Is there any room to use the trap bar here for your "Max" day once in a while or for a succession of weeks at regular intervals maybe?

Hanley

WHIP IT! wrote: »

Suppose your programme called for heavy DLing one day a week (to 3RM) and some alternates during week (ie, stiff-leg)... Is there any room to use the trap bar here for your "Max" day once in a while or for a succession of weeks at regular intervals maybe?

What sort of program calls for consistent 3rms?

Does it say deadlift, or deadlift type movement?

What's the program?

Are you asking can you cycle deadlift style movements (ie from the floor, deficit pulls, rack pulls, TBDLs etc) and still see an increase in your deadlift?

WHIP IT!

Hanley wrote: »

What sort of program calls for consistent 3rms?

Does it say deadlift, or deadlift type movement?

What's the program?

Are you asking can you cycle deadlift style movements (ie from the floor, deficit pulls, rack pulls, TBDLs etc) and still see an increase in your deadlift?

Well when I get into a bit of training (when the mood takes me!) I usually follow the Westside For Skinny B*stards Programme.
http://www.defrancostraining.com/articles.html

The Friday session begins with a 3RM effort for Squat or Deadlift (and other options, but I usually just rotate these two every 4/5 weeks or so)

Actually, I've only noticed for the first time it also includes Trap Bar DLs as an option in there...

Hanley

WHIP IT! wrote: »

Well when I get into a bit of training (when the mood takes me!) I usually follow the Westside For Skinny B*stards Programme.
http://www.defrancostraining.com/articles.html

The Friday session begins with a 3RM effort for Squat or Deadlift (and other options, but I usually just rotate these two every 4/5 weeks or so)

Actually, I've only noticed for the first time it also includes Trap Bar DLs as an option in there...

It sounded like you were doing to follow on and say WS4SB...

You have your answer anyway.

...and as an addendum, even tho the TBDL may not work your erectors or hamstrings to as great a degree, it'll still hammer your grip, which is killing a lot of peoples deadlift without them even realising it.

bryanbal

I have ordered the bar off irish lifting. Seems i should continue to deadlift for low back work and hams. Would tbdl be closer to squat then?

dave80

bryanbal wrote: »

I have ordered the bar off irish lifting. Seems i should continue to deadlift for low back work and hams. Would tbdl be closer to squat then?

somewhere in between deads and squats, best bet is to cycle the 3 of them

soc$

I'm using TBDL a lot lately - purely because my quads and gluts are way stronger than lower back so TBDL allows me work them hard without killing my lower back.

I'm supplementing this with RDL, glut ham and a lot of core work.

Given I don't really care about max DL and am training for sport this works well for me -