[h=1]Hexagonal Deadlifts - For Boosting Muscle & Power Gains[/h]
Are Hexagonal Bar Deadlifts Better Than Barbell Deadlifts?
The deadlift is truly one of the best exercises for developing raw strength and power. The deadlift also provides a potent training stimulus that triggers considerable muscle growth, particularly within the muscle groups of the back and lower body. The most prominent approach to the deadlift typically involves the use of the straight Olympic barbell. Because the deadlift so effectively builds size and strength, there have been many variations of the lift used that change the focus of the training stimulus associated with the deadlift to incorporate different muscle groups, in order to more precisely enhance the newly targeted muscle groups. One prominent variation of the deadlift involves the use of the hexagonal bar (also known as the “trap bar”). This variation of the deadlift provides some considerable advantages, when compared to the more classic approach of deadlifting with the straight bar.
The hexagonal bar is, as its name implies, a six-sided hexagonally shaped bar that enables the lifter to perform the deadlift movement while standing inside the opening of the bar. The ability to stand within the open area of the hexagonal barbell shifts the weight on the bar toward the center of the body, relative to the straight Olympic bar. As a result, this deadlifting approach does not put as much strain on the lower back and does not activate the posterior chain muscle groups— which include the glutes, hamstrings and lower back muscles— as much as regular deadlifts do. On the other hand, hexagonal deadlifts put more strain on the knee joint while generating greater activation of the quadriceps muscles.
Because of the different mechanical stress and muscle activity associated with each lift, both deadlifting styles possess unique advantages and disadvantages. In general, the muscular force generated while using the hexagonal barbell is larger than the force produced during straight bar deadlifting. This result should produce greater gains in strength and power. Moreover, each deadlift style puts a greater burden on a certain region of the body. Thus, an informed use of either deadlifting modality should permit a safer use of this potent muscle-building movement.
Less Strain on the Lower Back
Because of the biomechanical differences of the straight barbell deadlift relative to hexagonal deadlift, straight bar deadlifting can generate greater strain on the spine. In fact, research by Swinton et al.[SUP]1[/SUP] investigating the biomechanics of the hexagonal bar deadlift versus the straight bar deadlift showed that in 19 elite male powerlifters who performed the deadlift movement with either the straight barbell or the hexagonal bar, hexagonal bar deadlifting placed comparatively less stress on the lumbar spine, while standard barbell deadlifting produced greater lumbar disk compression. On the other hand, hexagonal deadlifting caused a larger amount of strain on the knee joint, suggesting that hexagonal deadlifts minimize the risk for back injury but increase the chance for knee damage.
A second study by Camara et al.[SUP]2[/SUP] also showed that in 20 experienced, male deadlifters performing deadlifts with a hexagonal bar, the movement produced significantly greater muscular activity of the largest portion of the quadriceps muscle— the vastus lateralis— during the concentric and eccentric phases of the deadlift, compared to the straight barbell deadlift. In the same study, the straight barbell deadlift led to significantly greater muscular activation within the hamstring muscle group— the biceps femoris muscle— during the concentric phase, and the lower back— erector spinae muscle— during the eccentric phase of the lift, compared to the hexagonal barbell deadlift. Taken together, these two studies clearly show that each deadlifting style puts different stress on the body, producing a different pattern of muscular contraction that will conceivably result in a different training effect.
The relatively different impact of both deadlifting styles on the body can also guide the use of a potentially safer lift when considering injury. For instance, I’ve had a few herniated disks in the past and couldn’t deadlift. So, instead, after some epidural corticosteroid injections and physical therapy, I slowly but surely reintroduced the deadlift back into my training regimen— by first using the hexagonal deadlift, as this form of deadlift would be easier on my spine. In no time at all, the stability of my lower back improved and I eventually began using the straight bar deadlift again. Of course, if you have any issues with your knee joint, you might prefer the straight barbell deadlift as this would result in less strain on the knee, minimizing the risk for further injury.
More Muscular Power
Another considerable difference between these two deadlifting approaches is the different capacity for each lift to generate muscular strength and power. Overall, the hexagonal deadlift produces significantly greater muscular force and power. This effect is likely due to the aforementioned mechanical advantage of having the weight on the bar more centrally located while using the hexagonal bar, providing a training opportunity that results in heavier lifts.
The previously mentioned study by Swinton et al.[SUP]1[/SUP], that showed different levels of strain on distinct regions of the body from each deadlifting style, also showed that each lifter within the study was able to deadlift an additional 44 pounds more with the hexagonal bar than with the straight barbell. This study also found that power production was roughly 11 percent higher for the group using the hexagonal barbell, when compared to the straight bar.
The results of the study by Swinton et al. reveal that the type of barbell used to perform the deadlift can have a significant impact on the outcome of your training, with an apparently superior effect seen on strength and power production when using the hexagonal barbell. The enhanced strength and power obtained with the hexagonal barbell indicates that this form of deadlifting is superior to straight bar deadlifting.
In conclusion, while the deadlift is one of the more potent movements for gains in size and strength, certain permutations of the lift can focus the potent training effect onto specific regions of the body while reducing the risk for injury. The hexagonal barbell deadlift accomplishes just that by minimizing the impact that the movement has on the lower spine, thus lowering the chance for injury while producing a more advantageous biomechanical movement that brings forth superior gains in muscular strength and power.
References:
1. Swinton PA, Stewart, A, et al. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. J Strength Cond Res 2011;25, 2000-2009.
2. Camara KD, Coburn, et al. An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise With Straight and Hexagonal Barbells. J Strength Cond Res 2016;30, 1183-1188.
Are Hexagonal Bar Deadlifts Better Than Barbell Deadlifts?
The deadlift is truly one of the best exercises for developing raw strength and power. The deadlift also provides a potent training stimulus that triggers considerable muscle growth, particularly within the muscle groups of the back and lower body. The most prominent approach to the deadlift typically involves the use of the straight Olympic barbell. Because the deadlift so effectively builds size and strength, there have been many variations of the lift used that change the focus of the training stimulus associated with the deadlift to incorporate different muscle groups, in order to more precisely enhance the newly targeted muscle groups. One prominent variation of the deadlift involves the use of the hexagonal bar (also known as the “trap bar”). This variation of the deadlift provides some considerable advantages, when compared to the more classic approach of deadlifting with the straight bar.
The hexagonal bar is, as its name implies, a six-sided hexagonally shaped bar that enables the lifter to perform the deadlift movement while standing inside the opening of the bar. The ability to stand within the open area of the hexagonal barbell shifts the weight on the bar toward the center of the body, relative to the straight Olympic bar. As a result, this deadlifting approach does not put as much strain on the lower back and does not activate the posterior chain muscle groups— which include the glutes, hamstrings and lower back muscles— as much as regular deadlifts do. On the other hand, hexagonal deadlifts put more strain on the knee joint while generating greater activation of the quadriceps muscles.
Because of the different mechanical stress and muscle activity associated with each lift, both deadlifting styles possess unique advantages and disadvantages. In general, the muscular force generated while using the hexagonal barbell is larger than the force produced during straight bar deadlifting. This result should produce greater gains in strength and power. Moreover, each deadlift style puts a greater burden on a certain region of the body. Thus, an informed use of either deadlifting modality should permit a safer use of this potent muscle-building movement.
Less Strain on the Lower Back
Because of the biomechanical differences of the straight barbell deadlift relative to hexagonal deadlift, straight bar deadlifting can generate greater strain on the spine. In fact, research by Swinton et al.[SUP]1[/SUP] investigating the biomechanics of the hexagonal bar deadlift versus the straight bar deadlift showed that in 19 elite male powerlifters who performed the deadlift movement with either the straight barbell or the hexagonal bar, hexagonal bar deadlifting placed comparatively less stress on the lumbar spine, while standard barbell deadlifting produced greater lumbar disk compression. On the other hand, hexagonal deadlifting caused a larger amount of strain on the knee joint, suggesting that hexagonal deadlifts minimize the risk for back injury but increase the chance for knee damage.
A second study by Camara et al.[SUP]2[/SUP] also showed that in 20 experienced, male deadlifters performing deadlifts with a hexagonal bar, the movement produced significantly greater muscular activity of the largest portion of the quadriceps muscle— the vastus lateralis— during the concentric and eccentric phases of the deadlift, compared to the straight barbell deadlift. In the same study, the straight barbell deadlift led to significantly greater muscular activation within the hamstring muscle group— the biceps femoris muscle— during the concentric phase, and the lower back— erector spinae muscle— during the eccentric phase of the lift, compared to the hexagonal barbell deadlift. Taken together, these two studies clearly show that each deadlifting style puts different stress on the body, producing a different pattern of muscular contraction that will conceivably result in a different training effect.
The relatively different impact of both deadlifting styles on the body can also guide the use of a potentially safer lift when considering injury. For instance, I’ve had a few herniated disks in the past and couldn’t deadlift. So, instead, after some epidural corticosteroid injections and physical therapy, I slowly but surely reintroduced the deadlift back into my training regimen— by first using the hexagonal deadlift, as this form of deadlift would be easier on my spine. In no time at all, the stability of my lower back improved and I eventually began using the straight bar deadlift again. Of course, if you have any issues with your knee joint, you might prefer the straight barbell deadlift as this would result in less strain on the knee, minimizing the risk for further injury.
More Muscular Power
Another considerable difference between these two deadlifting approaches is the different capacity for each lift to generate muscular strength and power. Overall, the hexagonal deadlift produces significantly greater muscular force and power. This effect is likely due to the aforementioned mechanical advantage of having the weight on the bar more centrally located while using the hexagonal bar, providing a training opportunity that results in heavier lifts.
The previously mentioned study by Swinton et al.[SUP]1[/SUP], that showed different levels of strain on distinct regions of the body from each deadlifting style, also showed that each lifter within the study was able to deadlift an additional 44 pounds more with the hexagonal bar than with the straight barbell. This study also found that power production was roughly 11 percent higher for the group using the hexagonal barbell, when compared to the straight bar.
The results of the study by Swinton et al. reveal that the type of barbell used to perform the deadlift can have a significant impact on the outcome of your training, with an apparently superior effect seen on strength and power production when using the hexagonal barbell. The enhanced strength and power obtained with the hexagonal barbell indicates that this form of deadlifting is superior to straight bar deadlifting.
In conclusion, while the deadlift is one of the more potent movements for gains in size and strength, certain permutations of the lift can focus the potent training effect onto specific regions of the body while reducing the risk for injury. The hexagonal barbell deadlift accomplishes just that by minimizing the impact that the movement has on the lower spine, thus lowering the chance for injury while producing a more advantageous biomechanical movement that brings forth superior gains in muscular strength and power.
References:
1. Swinton PA, Stewart, A, et al. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. J Strength Cond Res 2011;25, 2000-2009.
2. Camara KD, Coburn, et al. An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise With Straight and Hexagonal Barbells. J Strength Cond Res 2016;30, 1183-1188.
