Okay, so I’ve been hitting the gym pretty regularly, and I’ve always been curious about the hex bar deadlift versus the traditional barbell deadlift. I mean, I see people using both, and I’ve always just stuck with the barbell because, well, that’s what I learned first. But I figured it was time to give the hex bar a try and see what all the fuss was about.
My Experiment Begins
First thing I did was, watched a couple of YouTube videos—nothing fancy, just to get a basic idea of the form. I didn’t want to go in completely blind and risk hurting myself. It looked pretty straightforward, step inside the hex bar, grip the handles, and lift. Seems easy, right? The neutral grip, my hands are at my side.
First Attempt: Hex Bar
So, I loaded up a hex bar with a moderate weight, I didn’t want to go crazy on my first try. Stepped inside, grabbed the handles, and… whoa. It felt different, I could feel my quads engaging way more than I usually do with a barbell. It almost felt more like a squat, but with the weight in my hands instead of on my back.
I did a few reps, focusing on keeping my back straight and pushing through my heels. I immediately noticed how much easier it was on my lower back. Normally, with a barbell, I sometimes feel a bit of strain, but with the hex bar, it felt much more natural. The weight felt more centered, like it was directly below me, instead of slightly in front.
Switching Back: Barbell Deadlift
After doing a few sets with the hex bar, I switched back to the barbell, just to compare. And yeah, the difference was noticeable, especially how to grap the bar, one hand over, one hand under. I loaded it with roughly the same weight I’d used on the hex bar. Immediately, I felt that familiar pull in my hamstrings and lower back. It wasn’t painful, but it was definitely there. The barbell felt a bit more… demanding, I guess. I had to focus more on my form to make sure I wasn’t rounding my back.
Comparing the Two
- Lower Back Strain: Hex bar was the clear winner here. Way less strain.
- Quad Engagement: Hex bar again. I felt my quads working much harder.
- Hamstring Engagement:Barbell. I definitely felt my hamstrings more with the traditional deadlift.
- Overall Comfort: Hex bar. It just felt more natural and less awkward.
- Grip: I liked the neutral grip on the hex bar, it felt more secure.
My Verdict (For Now)
For me, at least right now, I’m leaning towards the hex bar. My main goal is to build strength and avoid injury, and the hex bar seems to fit the bill better. It’s easier on my lower back, and I like that I can really work my quads. That’s not to say I’ll never use a barbell again. I think it’s still a great exercise, especially if I want to focus more on my hamstrings and posterior chain. But for my regular deadlifts, I think I’ll be sticking with the hex bar for a while. I felt it’s safer, that’s my own opinion.
I’m no expert, just a regular guy sharing my experience. This might totally change as I get stronger and more experienced. I’ll keep experimenting and see how it goes! Maybe I’ll update this in a few months after I’ve had more time with both.
