The deadlift of the fishing rod (or hex bar) is one of my favorite exercises. It is an incredibly effective exercise aimed at the quads, thigh muscles, glutes, abdominals, lower back, forearms and traps. Talk about the price of your money!
The deadlift of the Fangstange is a kind of hybrid lift. Obviously you lift the bar off the floor. The movement pattern, however, is closer to a squat. This allows you to hit the same low knee angle as in a squat but much more comfortable way.
This greater knee flexion makes the deadlift of the trap bar seem more stocky than a conventional deadlift. As a result, the quap-bar must work harder on the quads than would be the case with a straight bar.
You can also maintain an upright hull angle with the trap bar. This reduces the load on the lower back and can help to minimize the risk of injury.
Here is a brief overview of the advantages of the wishbone:
- Exercises almost the entire body.
- More quad activation than normal deadlifting.
- Reduces lower back strain due to an upright hull angle.
- Contains higher forces than traditional deadlifts.
- Produces higher excellence than deadlifts than linear deadlifts.
I often program it as a "Key Indicator Lift" for my clients. If their number on the trap bar is steadily increasing, this is a pretty good indicator that the program works as a whole. Although the deadlift of the fishing rod is great, it can be even better with a small shot.
Charging the Drop Bar Load Lever
Adjusting the resistance profile of an exercise to the force curves of the working muscles increases the effectiveness of the exercise. Since the deadlift of the fishing rod is very similar to the squat, it can be classified as a movement extension. This movement pattern has a rising force curve. That means you will be stronger throughout. They are weakest at the bottom and strongest at the strongest.
This means that the load you can lift is limited by what you can lift off the ground (your weakest position). As a result, your muscles only work maximally through the early part of the area. By adjusting the buoyancy to this force curve, you can challenge the muscles throughout the area and make it more effective in building muscle.
This with the trap bar is very simple: attach ribbons to the pole. You do not need any special equipment or ribbon pins. You can just stand on the bands.
Unconventional pool exercises
The exercise of the trunks that you must try
- Camara et al., (2016). A study of muscle activation and performance during the deadlift exercise with straight and hexagonal dumbbells. The Journal of Strength & Conditioning Research, 30 (5), 1183-1188
- Lake et al. (2017). Influence of a hexagonal barbell on the mechanical stress of the deadlift function, Sport, 5 (4), 82
- Swinton et al. (2011). A biomechanical analysis of cross and hexagonal deadlifts with submaximal loads. The Journal of Strength & Conditioning Research, 25 (7), 2000-9