Tip Hex Bar Exercises – Beyond The Deadlift Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Hex Bar Exercises – Beyond The Deadlift If you' re only using a trap bar for deadlifts you' re missing out Load it up and add it to any of your workouts with these moves by Brandon Holder September 27, 2020February 25, 2021 Tags Training The hex or trap bar is a must-have for any weight room. If you're using it for deadlifts, that's a great start. But don't stop there. The Basics The deadlift isn't the only movement where being inside of the bar is advantageous. Whether due to injury or lack of technical proficiency, movements such as RDLs, shrugs, and bent-over rows work great on a hex bar. Being inside of the bar allows for a smoother hinging pattern. Also, using the bar for farmer's carries is a no-brainer if you don't own a pair of specialty bars. Romanian Deadlift Shrug Bent Row Farmer s Carry Single-Leg Work The standard double-leg, trap bar deadlift can be modified very easily. Single-leg training is an important part of having a well-developed and strong lower body. Try these: Split Squat Bulgarian Split Squat Split Stance Deadlift Explosive Lifts If you're trying to add the Olympic lifts into your workouts, but aren't as skilled with them as you'd like, then the hex bar is great. Power shrugs from the hang position and the floor will help build the pulling power to develop a great barbell clean. And just performing basic jumps with the hex bar will give you an additional boost to your lower-body power. Try these: Shrug From the Hang Shrug From the Floor Hex Bar Jump Not Even Deadlifting With It I get it. You like the standard deadlift. We all do. (Well, most of us.) But there are massive benefits to switching it up on occasion and using a trap bar for deadlifts. For one, it causes you to use a more upright torso. This is an advantageous position for a lot of lifters. Altering the placement of the load like this is less stressful on the lower back, hips, and hamstrings, making it a great alternative for taller lifters. It's also harder to mess up, which makes it a great option for beginners. And don't worry, it'll still build your legs and posterior chain. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training 5 More Hacks To Reinvigorate Your Training Five methods to satisfy your need for training variety, including "going nuts on the last set," "reward sets," and "rolling the dice." Bodybuilding, Powerlifting & Strength, Training Charles Staley December 5 Training 5 Drills That Are Better Than the Prowler You say you can't afford a Prowler? Not to worry; there are several low-tech alternatives you can use that might even be better than the Prowler. Conditioning Finishers, Metabolic Conditioning, Metcon, Training Nick Tumminello August 2 Training Tip In Defense of Higher-Rep Compound Exercises Some coaches say to never do high reps with compound barbell movements. They're wrong. Here's why. Bodybuilding, Tips, Training Calvin Huynh January 23 Training Tip Train Movements First Muscles Second Isolation work has its place, but most of your workout program should revolve around these 6 major movement patterns. Tips, Training Eric Bach November 2