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Tip: Hex Bar Exercises – Beyond the Deadlift



The hexagonal or air-termination rod is a must for any weight room. If you’re using it for the deadlift, this is a good place to start. But don’t stop there.

The basics

The deadlift isn’t the only move where it’s beneficial to be inside the bar. Whether due to injury or a lack of technical skills, movements like RDLs, shrugs, and curved rows are great for hex bars.

The inside of the bar allows for a more even hinge pattern. If you don’t own a pair of specialty bars, using the bar for peasant bags is also a breeze.

Romanian deadlift

Pull out

Curved row

Pawn carry

One-legged work

The standard two-legged deadlift with trap bar can be modified very easily. One-legged training is an important part of a well-developed and strong lower body. Try these:

Split squat

Bulgarian split squat

Split pose deadlift

Explosive elevators

If you’re trying to incorporate the Olympic lifts into your workout but aren’t as good with them as you’d like, the hex bar is great.

Power shrugs from the hanging position and the floor helps build the traction needed to develop a great barbell cleanse. Just doing simple jumps with the hex bar can add extra strength to your lower body. Try these:

Shrug from the hillside

Shrug from the floor

Hex Bar Jump

Not even deadlifting with it?

I get it. They like the standard deadlift. We all do that. (Well, most of us.) But there are tremendous benefits to having the occasional upshift and using a deadlift rod.

For one, this results in you using a more upright torso. This is a convenient position for many lifters. Changing the placement of the load this way reduces the strain on your lower back, hips, and hamstrings, making them a great alternative for taller lifters.

It’s also harder to make mistakes, which makes it a great option for beginners. And don’t worry, it will still build up your legs and rear chain.

Related: The Trap Bar Exercise You Must Try

Related: Trap Bar Deadlift – 1RM Standards


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