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Hex Bar Shrugs: How to Properly Execute the Exercise

December 26, 2023 3 min read

Hex Bar Shrugs: How to Properly Execute the Exercise

What Are Hex Bar Shrugs?

Hex bar shrugs are a type of exercise that is used to target the trapezius muscle, which is located in the shoulders and upper back. The hex bar is a barbell-like device that has two handles at either end. It is usually used in deadlift exercises, but can also be used for shrugs. This exercise is an isometric contraction, meaning that the muscle remains contracted without actually changing length.

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Why Do Hex Bar Shrugs?

Shrugs are a great way to build strength in the upper back and shoulders. They are often used by athletes who want to increase their power and explosiveness when jumping, pushing, or pulling. Hex bar shrugs are especially helpful for athletes because the weight is evenly distributed across both sides of the body, making it less likely to cause injury.

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Shrugs are also beneficial for those looking to improve their posture. Strong traps help keep the shoulder blades pulled down and together, which helps to maintain good posture throughout the day. This can help reduce fatigue and tension in the neck, shoulders, and back.

How to Properly Execute Hex Bar Shrugs

The first step to performing hex bar shrugs is to set up the hex bar. Stand with your feet slightly wider than shoulder-width apart and grab the handles with an overhand grip. Make sure your hands are even with each other and your elbows are slightly bent. Keeping your back straight, push your hips back and bend your knees until the bar is below your knees.

Once you are in position, inhale deeply and slowly raise your shoulders as high as you can. Hold this position for a few seconds before returning to the starting position. Exhale as you lower your shoulders. Repeat for the desired number of repetitions.

It is important to keep your core engaged throughout the exercise. This will help keep your spine in a neutral position and protect your lower back from injury. Additionally, make sure to keep your neck relaxed and your chin tucked in. Doing so will help prevent strain on the neck and shoulders.

When performing hex bar shrugs, it is important to use proper form. Make sure to keep your chest up and shoulders back. Don’t round your back or let your arms swing. Focus on contracting your traps and squeezing your shoulder blades together.

Tips for Improving Your Hex Bar Shrugs

To maximize the benefits of hex bar shrugs, there are a few tips you can follow. First, focus on slow and controlled repetitions. Don’t rush through the movement. Instead, take your time and focus on engaging your traps. This will ensure that you are targeting the correct muscles and getting the most out of the exercise.

Second, vary your grip. You can perform hex bar shrugs with an overhand grip, underhand grip, or alternating grip. Each grip will target different muscles in the upper back and shoulders, so varying your grip can help you build more balanced strength.

Finally, consider using additional weight. If you find that you are able to easily complete all of your reps without any difficulty, then adding additional weight can help you challenge your muscles and make progress.

Hex bar shrugs are a great exercise for building strength and stability in the upper back and shoulders. When performed correctly, they can help improve posture and reduce fatigue. To get the most out of the exercise, make sure to focus on slow and controlled repetitions, vary your grip, and use additional weight as needed.