The Underrated Power of the Hex Bar: Why You Need It in Your Training
“The deadlift is the ultimate test of strength. If you don’t do them, you’re leaving gains on the table.” – Louie Simmons
Strength training isn’t just about lifting heavier weights; it’s about efficiency, safety, and progression. And if you’re not using a hex bar in your training, you’re missing out on one of the most effective tools for building power, improving form, and reducing injury risk.
What Is a Hex Bar?
A hex barbell, also known as a trap bar, is a uniquely shaped barbell with a hexagonal frame that allows you to step inside and lift with a more natural body position. Unlike a traditional straight barbell, which places more stress on your lower back, the hex bar centres the weight around your body, leading to a more balanced and controlled movement pattern.
Why does this matter? Because the right equipment can make or break your progress. The hex bar’s ergonomic design helps maintain proper spinal alignment, reduces strain on the lower back, and allows lifters of all levels to train heavier with less risk of injury.
Why the Hex Bar Should Be in Your Arsenal
- Better Biomechanics, Less Stress on the Lower Back
With a conventional barbell deadlift, the weight is in front of you, shifting the load onto your lower back. The hex bar moves the weight to your centre of gravity, allowing for a more upright torso position and minimizing spinal stress. This makes it a game-changer for those recovering from back issues or anyone looking to lift heavy without unnecessary risk. - Superior Grip and Comfort
The neutral grip (palms facing inward) reduces strain on the wrists and elbows, making it a great alternative for those with mobility restrictions. This grip also enhances control over the lift, improving grip strength over time. - Increased Force Production
Studies have shown that hex bar deadlifts generate more power and velocity than traditional deadlifts, making them an excellent option for athletes who need explosive strength for sports like sprinting, jumping, and contact sports. - More Versatility, More Gains
The hex bar isn’t just for deadlifts. You can use it for a range of movements that build full-body strength and athleticism. Some of the most effective exercises include:- Hex Bar Deadlifts: A safer, more powerful alternative to traditional deadlifts.
- Hex Bar Squats: Less knee stress, more quad and glute activation.
- Farmers Walks: A grip-strengthening, core-building powerhouse.
- Overhead Presses: More stability, better shoulder mechanics.
- Shrugs: Targeting the traps without wrist discomfort.
- A Safer Option for Beginners and Rehab Clients
If you’re new to lifting or recovering from an injury, the hex bar is the perfect tool to build strength safely. It allows for a more natural lifting path, reducing the technical demands of conventional barbell movements while still delivering serious results.
Who Should Use a Hex Bar?
- Powerlifters & Strength Athletes – Build strength while minimizing spinal fatigue.
- Athletes – Improve power output for explosive performance.
- Everyday Lifters – Reduce injury risk and train smarter.
- Beginners & Rehab Clients – Learn proper lifting mechanics with a safer tool.
Final Thoughts: Elevate Your Training with the Hex Bar
The hex bar isn’t just another piece of gym equipment—it’s a game-changer. Whether you want to deadlift heavier, improve athletic performance, or simply protect your joints while getting stronger, this barbell variation should be a staple in your training routine.
If you’ve never tried one before, now’s the time. Step inside, grip tight, and lift with confidence. Your strength gains will thank you.
Written and prepared by Michael Geraghty at SuperStrong Fitness