Hex Bar Deadlift vs. Barbell Deadlift

With a recent attack on social media on both the barbell and hex bar and their use with the deadlift, we felt that it was time to write an article changing the view instead of the question/statement. Instead of deciding which implement is better, safer, etc. for deadlift, what if we looked at the advantages of each and capitalized on them for the benefit of clients and athletes? For competitive strength athletes, I can understand the need to rely more heavily on a barbell deadlift over a hex bar due to the specificity of the sport. Even for strength athletes, there can be a general phase or accessory lifts where the hex bar could be implemented for benefit. In training and coaching, we need to get over our own egos and understand that very rarely is there an absolute must/must not in training. Let’s not blame the tools, let’s learn their benefit and how we can implement them.

At Showtime Strength & Performance, we will use both hex and straight bars for deadlifting. For many new to strength training, the hex bar can be an easier approach to the lift because they are in the center of the weight as opposed to the weight being in front of them. When using a hex bar, we need to realize that it is a more quad-dominant movement when compared to the posterior chain activation of a barbell deadlift. The hex bar will also keep the shoulders in a better closed-pack position, which helps keep tension throughout the upper back, as opposed to the barbell deadlift where the hands are pronated, leaving the shoulders in a position much easier to move. The hex bar is also generally easier when dealing with taller athletes or athletes lacking mobility to get down to a barbell.

There is a lot to be said for a barbell deadlift, too. No other lift requires the brute strength as a barbell deadlift from the floor. It can build the posterior chain more than nearly any other exercise. When we use a barbell deadlift with our athletes, it will be with a wider (sumo) stance. This is to further enhance the hip portion of the exercise and lower the risks of lower back injuries. By going wider with our feet, it will also increase mobility in the athlete’s hips over time. Don’t try to force athletes to have their feet super wide at first. Instead, just gauge their stance by what the athlete’s hips will allow. To help with potentially limited hip mobility, we will usually start with the weight elevated using 3/4-inch mats. We will start with 2-3 mats under the weight depending on the height and mobility of the athlete and remove one mat as the athlete becomes more comfortable at each level. The benefits of a barbell sumo deadlift over hex bar can be greater recruitment of the glutes, hamstrings, adductors, all while working on the mobility of the hip.

DON’T TRAIN IN ABSOLUTES

We know that accommodation is the enemy of progress, so why not develop a plan where we rotate the implement, load, intensity, and volume to encourage continual progress on a yearly basis? We will run our deadlift training in three-week waves which will allow us to avoid the same movement patterns and increase technique, speed, and power development. Below is an example we have used with college baseball players

Week 1- Sumo Deadlift w/ Mini Bands weight on 2 Mats 5 sets of 3 reps 50% of 1RM

Week 2 - Sumo Deadlift w/ Mini Bands weight on 1 Mat 5 sets of 3 reps 55% of 1RM

Week 3 - Sumo Deadlift w/ Mini Bands 5 sets of 3 reps 60% of 1RM

Week 4 - Hex Bar Deadlift w/ Mini Bands 5 sets of 3 reps 50% of 1RM

Week 5 - Hex Bar Deadlift w/ Mini Bands 5 sets of 3 reps 55% of 1RM

Week 6 - Hex Bar Deadlift w/ Mini Bands 5 sets of 3 reps 60% of 1RM

Week 7 - Sumo Deadlift 5 sets of 3 reps 70% of 1RM

Week 8 - Sumo Deadlift 5 sets of 3 reps 75% of 1RM

Week 9 - Sumo Deadlift Max

**All percentages, sets and reps are monitored and adjusted by coaches as needed. These are general guidelines we aimed to stay within. An increase or decrease in weight is evaluated by the speed of the bar, fatigue of athlete, etc.

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Nick Showman

Showtime Strength & Performance

www.showtimestrength.com