Benefits of Hex Bar Deadlifts

IBHex_liftThe hex bar deadlift (aka “trap bar” deadlift) is an incredibly effective exercise that many people don’t do because it looks confusing.

In all truth, hex bar deadlifts have done a better job keeping me sober than AA ever could have.

Within a few months of doing about 4-6 sets twice per week (usually in the 4-7 rep range), I noticed that my legs and core were significantly stronger. I was no longer the guy who looked like he just lifted his upper body.

I felt more confident doing squats and other leg exercises. There was a synergy between deadlifts and other leg exercises. Within a few months, I fit better into my jeans. I wanted to go out and meet new people and be seen.

And alcohol had nothing to do with it.

I never thought I’d say it, but I actually look forward to legs day. These days, I get fired up every time I see a hex bar.

Unlike barbell deadlifts, which force your lower back to act like a crowbar, hex bar deadlifts center the weight and reduce strain on your lower back. As a result, you can lift more weight with a hex bar and better stimulate your muscles.

This exercise stimulates nearly every muscle in your body. You might feel winded after your first time trying it. Go for a few easy sets of 10 to master the movement.

A few things to remember when starting out with hex bar deadlifts:

  1. Keep your feet about shoulder width – a narrower stance will reduce your stability.
  2. Grab the center of the handles, lining your middle fingers up with your shins as you squat down to pick up the bar.
  3. Keep your back straight – You are lifting with your legs and glutes, not with your lower back.
  4. Keep your core tight throughout the movement.
  5. When you lift the bar, drive through your heels, maintaining good posture – don’t hunch your shoulders or drop your head.

Guys I’ve trained have almost unanimously commented on how much stronger they felt after only several weeks. And thanks to me, several women now swear by it as their favorite exercise for tightening their core and developing a stronger and rounder butt.

The common denominator for all of these clients is this: When I first showed them the exercise, they looked at me with a combination of confusion and fear – like I was from a different planet.

Once you get the movement down, don’t be afraid to lift heavy. Here’s a video to help you master the basic form:

 

Author

  • Chris Scott Fit Recovery

    Chris Scott founded Fit Recovery in 2014 to help people from around the world dominate alcohol dependence and rebuild their lives from scratch. A former investment banker, he recovered from alcohol dependence using cutting-edge methods that integrate nutrition, physiology, and behavioral change. Today, Chris is an Alcohol Recovery Coach with dozens of private clients, the author of a short book called Drinking Sucks!, and the creator of an online course called Total Alcohol Recovery 2.0.

Please review this post!

WANT TO DOMINATE ALCOHOL AND LIVE YOUR BEST LIFE?

COMMENT DISCLAIMER

The information we provide while responding to comments is not intended to provide and does not constitute medical, legal, or other professional advice. The responses to comments on fitrecovery.com are designed to support, not replace, medical or psychiatric treatment. Please seek professional care if you believe you may have a condition.

Subscribe
Notify of
guest

0 Comments
Inline Feedbacks
View all comments
total-alcohol-recovery
Alcohol-Recovery-Coaching
elevation-recovery-podcast

JOIN MY 10-DAY ALCOHOL FREEDOM CHALLENGE

Get FREE daily coaching messages from Chris Scott to help you quit or cut down on alcohol in just 10 days.

alcohol freedom

Free 60-Minute Training With Chris Scott & Amino Acid Expert Chris Engen!

"Proven Supplements To Help You Break The Addiction Cycle"

Learn about the supplements and strategies that help over 80% of people transcend alcohol…

2 for 1 course

“A focus on the physical changes in the brain that keep the cycle of addiction going and how to biohack that—these are the pieces never addressed at AA!” – Greta

We do not sell or share your information with anyone.

Join My 5-Epiphany Friday Newsletter!

Stay in the loop and learn which supplements, lifestyle hacks, and passions I’m enjoying…

I send out an email most Fridays, so be sure to check your inbox next Friday!

-Chris Scott, Founder of Fit Recovery

We do not sell or share your information with anyone.

Join My 10-Day Alcohol Freedom Challenge

Get FREE daily coaching messages from Chris Scott to help you quit or cut down on alcohol in just 10 days!

alcohol freedom

“Your Free Challenge gave me more useful info than any paid course I’ve ever taken. And it works! I’m so grateful! ” – Mary Ruth

We do not sell or share your information with anyone.