5 Hex Bar Exercises That Will Boost Strength and Power

What is a Hex Bar?

A hex bar, sometimes called a trap bar, is an important piece of fitness equipment for those looking to improve their strength and power. The hex bar features two handles which are connected by a metal frame in the shape of a hexagon. Fitness enthusiasts use hex bars to perform a variety of exercises, including Olympic lifts, deadlifts, and squats.

Shop The Collection: Barbells

Unlike traditional barbells, the design of the hex bar allows lifters to stand in the center of the bar while they lift, which reduces strain on the spine and back muscles. This makes it an ideal tool for athletes looking to increase their strength, power, and core stability.

Shop The Gear: CAP Barbell Olympic Trap Shrug Bar, $99.99 CAD

5 Hex Bar Exercises That Will Boost Strength and Power

1. Hex Bar Deadlift

The hex bar deadlift is one of the most popular exercises for developing total body strength and power. It works the muscles in the legs, glutes, lower back, and core. To perform this exercise, stand in the center of the hex bar with your feet shoulder width apart and grasp the handles. Hinge at the hips and bend your knees until you can grab the bar with an overhand grip. Keep your back straight and your chest up as you pull the bar off the ground, driving through your heels as you stand. Lower the bar back to the ground under control and repeat.

2. Hex Bar Squat

The hex bar squat is a great exercise for building lower body strength and power. It works the quads, glutes, hamstrings, and core. To perform this exercise, stand in the center of the hex bar with your feet shoulder width apart and grasp the handles. Hinge at the hips and bend your knees until you reach a 90 degree angle. Drive through your heels to stand up and squeeze your glutes at the top. Lower yourself back down under control and repeat.

3. Hex Bar Shoulder Press

The hex bar shoulder press is an effective exercise for strengthening the shoulder muscles and deltoids. It also works the core and upper back. To perform this exercise, stand in the center of the hex bar with your feet shoulder width apart and grasp the handles. Press the bar overhead, keeping your elbows tucked in and your core engaged. Slowly lower the bar back down and repeat.

4. Hex Bar Overhead Reverse Lunge

The hex bar overhead reverse lunge is a great exercise for increasing lower body strength and power. It works the quads, glutes, hamstrings, and core. To perform this exercise, stand in the center of the hex bar with your feet shoulder width apart and grasp the handles. Lift the bar overhead and take a step back with one leg. Lower your back knee towards the ground and drive through your front heel to stand back up. Step forward with your back leg and return to the starting position. Repeat on the opposite side.

5. Hex Bar Push Press

The hex bar push press is an effective exercise for developing strength and power in the shoulders, arms, and core. To perform this exercise, stand in the center of the hex bar with your feet shoulder width apart and grasp the handles. Dip slightly at the knees and use the momentum to press the bar overhead. Lower the bar back down under control and repeat.

The hex bar is an incredibly versatile piece of fitness equipment that can be used to perform a variety of exercises. The five exercises outlined above are a great way to develop full body strength and power. If you’re looking to improve your performance in the gym, then give these exercises a try!