Barbell VS. Hex Bar Deadlift- Which Builds More Power & Strength? | SHOULD YOU SWITCH?

Barbell VS. Hex Bar Deadlift- Which Builds More Power & Strength? | SHOULD YOU SWITCH?


Hey, what’s up Nation? Today We’re going to be comparing the hex bar deadlift versus the barbell deadlift and if you missed my last video in the VS. Series where we compared the close grip bench press versus weighted dips I’ll put a link down to that video in the info section below Now aside from wanting to be a straight beast in the gym lifting loads of weight on your deadlift Pulling power is also greatly related to sprinting and jumping ability and no lift builds this kind of raw power Better than deadlifts, but if your goal is purely overall power Traditional Barbell deadlifts may actually be holding you back This is because unless your technique is 100% perfect You could be bringing more of your back muscles into the movement if you’re extending your knees, too Early when this happens not only are you at our major risk of a back injury But you also greatly underutilized your hip extensors as well, remember guys if you’re dead lifting And you’re not feeling your glutes and hamstrings activate chances are your form is off and you’re missing out on all kinds of gains that could be happening So to fix this and focus on the raw power that the deadlift can bring to your gains You should try using the hexagonal bar or the hex bar for short when using the hex bar You’ll instantly be able to put yourself into a position that places less stress on your spinal Extensors and brings the load of the way closer to the midline of your body which will give you more power right from the start of the movement Remember when you perform a Conventional or sumo deadlift the Barbell is in front of your body at the beginning of the movement This means that when you pull the weight off the floor you have to not only pull it up But you also have to pull it back at the same time in fact This is usually why most people end up hurting their lower back it’s because to perform the Conventional deadlift or sumo deadlift you’re already beginning the movement with your centre of gravity being thrown off a bit and pulled forward But with the hex bar from start to finish your body is exactly where it needs to be to apply as much Force as possible to lift as much weight as you can so if you’re not competing power lifter where you have to lift conventional or sumo and you’re looking for a way to vastly increase your overall power and strength with deadlifts then you should definitely switch it up and try hex bar deadlifts And I will also recommend that if you’re a beginner and have access to a hex bar that you start with this Variation as well to ensure that you’re engaging the correct muscles to perform the lift I’d also like to mention that if you have back pain when deadlifting But really love dead lifting then you should definitely switch to the hex by because it will greatly minimize the stress Placed on your lower back now go get those deadlift gains nation and be sure to give this video a thumbs up if you learned something new Hit that like and subscribe button for more great content and if you’re looking for a new full 12 week program To build muscle and strength check out my 12-week transformation challenge The link is in the info section below and the entire program can be viewed on my new phone app as well And it’s pretty sweet. So make sure you check it out and as always more good stuff coming soon. See you guys

100 comments on “Barbell VS. Hex Bar Deadlift- Which Builds More Power & Strength? | SHOULD YOU SWITCH?

  1. Club Shay Shay Post author

    Hex bar all the way for some reason people think the barbell is cooler that's the only reason they do it that way.

    Reply
  2. 3WOD Post author

    hex bars are pussy shit, that's not a real deadlift, it's much easier. olympic lifting is barebell. if you want to get actually fuck strong, barebell deadlift is the only way.

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  3. Kara Thompson Post author

    Thanks I was wondering what way I should. I never liked dead lifts but now that they are changing the apft test and have them in it I better at least start.

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  4. ak87 Post author

    I just bought a Hex Bar, but when assembled I discovered it had eight sides which makes it an Oct Bar. I personally believe those two extra sides will give me superior gains.

    Reply
  5. Aaronasmr 883 Post author

    So would using a trap bar be a good way to build up my conventional than go back to conventional ?

    Reply
  6. T1ger8oi Post author

    I just got my hex bar. Deadlift feels different because I'm use to having my feet further apart and toes pointing outwards a bit.

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  7. Rubenbanana Post author

    How good is the carryover from hex to conventional? Back injuries in the past from DL but would like to eventually get the form and get back to conventional.

    Reply
  8. Joshua Maurer Post author

    Correct me if I am full of shit here…But I suffer from really bad golfers elbow for a while almost all pulling motions put me in agony…pull up, and conventional deadlifts were the worst. I switched to trap bar just to see if that hand position was any better. It was, very much so. I couldn't deadlift at all at the peak of my golfers elbow problem but was able to do the trap bar. (Hex)

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  9. JustChillin2587 Post author

    Its still better to train with both for real world applications. Like, straight bar training for lifting a furniture or a person which the weight will be infront of you not on the side. And hexbar for power to be able to pick up a furniture or a person off the ground

    Reply
  10. David Zwonto Post author

    Great stuff sir. Would you say that using 2 equally weighted kettlebells is the same as using the hex bar?

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  11. James Leach Post author

    Oh, shit. This guy, I forgot to subscribe. Doing so now… Also, I dig the accent, hex baa deadlift!!!

    Reply
  12. Raze2dust Post author

    But are we missing out on lower/upper back gains with hex-bar? I feel it focuses more on glutes+hams, but one reason I love deadlifts is because it's such a great back+legs workout. I like doing both, using the barbell when it is free in the gym, and otherwise using the hex-bar (which is usually free since people don't seem to like it)

    Reply
  13. Elder Yautja Post author

    I would also highly recommend switching to the hex bar for a spell if your deadlift has plateaued. I had seen zero gains on my max deadlift (I lift conventional, sumo just doesn't suit my proportions) for over a year despite working almost sorts of variations.

    Switched to the hex bar and my one rep max shot up 100lbs in 3 months.

    Reply
  14. IluSsIoNnN Post author

    For me, the hex bar is the boss. If I would ever switch the gym and they don't have one, I'll buy one myself. It's my back that' suffering if I don't.

    Reply
  15. Luis Guzmam Post author

    I only deadlift on the hex now. It’s just not worth it to me to keep reinjuring my lower back trying to deadlift on a Bahhbell. I haven’t had a single injury since I made the switch.

    Reply
  16. Eirik-Andre Johansen Post author

    as a Kickboxer and currently working as an apprentice, i got limited time to train. So much so that the time it would've taken me to perfect the barbell variation is too high of a cost. The hex bar is a good alternative as it lets me perform the movement with less restrictions because of bad form.

    Reply
  17. XT Nardeccs Post author

    Can someone explain to me why Scott has a Boston accent now? He never used to? I feel like I'm in a alternate universe or something

    Reply
  18. joel wail Post author

    Scott i was wondering if you have to keep your feet pointed outward just like you would for squats.

    Reply
  19. I'm On Your Roof Post author

    Thank you so much for this video!!!!! It gave me some seriously positive validation that I needed to keep progressing.
    I've been cycling through RDL's, Traditional & Sumo Deadlift, Rack Pulls, and Hex Bar Deadlifts for the past few years. I'm good to go on all, UNTIL I hit about 255lbs. There I find my lower back takes the brunt of the lift and I end up with a sever strain. Only the Hex deadlift allows me to go past 255…way past 255 with no issues, and I feel full posterior chain activation with it as well. Also with the Hex bar, if I approach a weight or rep that I can't handle, I know it right away and stop, whereas on the others I can grind through despite compromised form. I love how the hex bar instantly puts and keeps me into the correct form for the lift.

    Reply
  20. William Seipp Post author

    old video but I'll give my two cents.

    when I was 20ish I was stronger and I recovered from injuries faster. Less was at stake if I did.

    now I'm 34. despite lifting weights for years and knowing the theory of proper form, I don't lift enough to do it well. my form probably always sucked, but now if I do it shitty I pay for it.

    it's a bitch to get the hex bar, load it up and put it away ( unpopular exercise at a small gym ) but you know what?

    being injury-free is a priority now.

    Reply
  21. Edward McDickersome Post author

    I can confirm. I've loved deadlifts for over a decade, but 10 months ago, even with many many years of safe deadlifting, I hurt my back severely. Herniated disc and sciatic pain for over 10 straight months. Its not worth the risk. We all hit the gym hard, and we all get away with "poor" form when we get tired a million times….until we don't.

    Reply
  22. Samuel Duclos Post author

    I tried both out of curiosity right now i can put out 235 on the barbell, but with the hex i can jump right up to 270 and my goal is to hit 300

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  23. Pøp Shøp Post author

    powaaahh liftaaahs should use the hex baaaah. lol
    i gotta get the faaah week trasfaaahmation thing.

    Reply
  24. Steve Parker Post author

    Great video i did injure my back on Deadlift, my bad form did it,🤬 now its fixed im on the Hex bar and lovin it.👍🏻💪🏼

    Reply
  25. Cody Post author

    You’re using high handles which makes the exercise less effective because of the reduced range of motion. This is exactly why I believe telling people to use a hex bar for deadlifts is irresponsible because they will probably use high handles.

    Reply
  26. adam shaw Post author

    I have short arms. I got tired of swinging the bar away from my body to avoid ripping my dick and balls off. I switched to hex bar.

    Reply
  27. bowser515 Post author

    Genuinely question. Is there any reason ever to switch from the hex bar to an Olympic bar for deadlifts? I've always struggled with a straight bar. Mainly because I'm tall and my knees inevitably get in the way and force me into an unnatural position. That and I've had issues with back pain before and I'd obviously like, to avoid that in future. But I can load up the hex bar and perform the move just fine. Am I missing out at all by not using a straight bar to deadlift?

    Reply
  28. mtscountrytime86 Post author

    Barbell requires more range of motion, therefore it requires more muscle groups, therefore: it builds more muscle. Buuuuut that being said, since it requires more range of motion and more muscle groups,
    It also increases the chance of injuries. The trap bar is great for beginners and/or those recovering from injury. I personally use both but I prefer the barbell.

    Reply
  29. Michael Peterson Post author

    I need to get one of these, especially for shrugs. Having the bar scrape against your legs and crotch is so annoying.

    Reply

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