Hex bar or straight bar?

Joined
Oct 25, 2023
Messages
67
Reaction score
42
Points
8
Want the hear what people have to say and or prefer for deadlifts. Using the hex bar you stand in or a straight bar?
 

Diesel59

Elite
Joined
Oct 28, 2022
Messages
6,354
Reaction score
9,245
Points
283
Hex bar all the way for me. The only deadlifts I feel comfortable doing. Unfortunately, most gyms I've been to don't have hex bars.
 

OldeBull1

Senior Member
Joined
Apr 23, 2021
Messages
514
Reaction score
1,055
Points
93
It depends on your goals. Conventional deadlifts have their place, but they are higher injury risk, and neurological taxing, and hard to recover from. They promote strength gain, but aren't great for hypertrophy *. Hex bar is better for a casual lifter.

*Despite less muscle isolation, I feel there is some growth that comes simply from lifting heavy weight with your full body. Man makers, so to speak. Full body thickness. But this isn't proven by exercise science, just a personal take.
 
Joined
Aug 18, 2018
Messages
11,677
Reaction score
28,708
Points
403
Process of elimination. Straight bar is for the straight guys and the other one is for the…

Straight bar engages the hamstrings and posterior chain.

Hex bar simulates pulling up your panties in the morning or after you sit down to pee.
 

BrotherIron

Moderator
Joined
Jun 24, 2012
Messages
3,302
Reaction score
5,861
Points
238
They are different movements for different purposes
Exactly.

The trapbar isn't a hinge pattern, it's more a leg press. Between the 2, trapbar is easier to learn for someone who doesn't know how to hinge.

It also depends on what the person is trying to accomplish and what constraints they may have.
 

Diesel59

Elite
Joined
Oct 28, 2022
Messages
6,354
Reaction score
9,245
Points
283
They are different movements for different purposes

By "different purposes," do you mean bodybuilding and powerlifting? Or is it more complex than that?

Process of elimination. Straight bar is for the straight guys and the other one is for the…

Straight bar engages the hamstrings and posterior chain.

Hex bar simulates pulling up your panties in the morning or after you sit down to pee.

I'm well on my way to becoming Ethanol59. Or maybe even ElectricVehicle59.
 

TomJ

"Elite" 😏
Joined
Sep 3, 2021
Messages
4,226
Reaction score
10,962
Points
288
By "different purposes," do you mean bodybuilding and powerlifting? Or is it more complex than that?



I'm well on my way to becoming Ethanol59. Or maybe even ElectricVehicle59.
Different movements entirely.

As others have said, straight bar loads the hamstrings, erectors, and posterior chain (and in some cases mid back) hex bar loads more on the quads, glutes, and traps with very little erector/posterior chain engagement (depending on high vs low handles)


Honestly, I think hex bar deadlifts isn't a great movement outside of beginners, as it just works muscle groups that other movements do better, without being nearly as neurologically fatiguing
 
Top