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The hex bar, also known as a trap bar, is an essential piece of fitness equipment for anyone looking to improve their overall strength and power. The hex bar has been used in strength and conditioning training for decades and is a great tool for athletes, bodybuilders, and general gym-goers alike. It is an incredibly versatile piece of equipment that can be used to perform exercises like deadlifts, squats, shrugs, and more.
Shop The Collection: BarbellsThe hex bar is designed with two handles on each side that are connected by a single central shaft. This allows you to stand in the middle of the bar while holding onto the handles. This design offers many advantages over traditional barbell exercises, such as increased safety, improved form, and greater range of motion.
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In this article, we'll cover how to set up your hex bar for optimal performance. We'll discuss proper stance and grip, loading weight plates, and other important considerations for using a hex bar. Let's get started!
When setting up your hex bar, the first step is to select an appropriate stance and grip. There are two main stances you can choose from when using the hex bar: conventional and sumo.
The conventional stance is similar to the stance used for a regular barbell deadlift. Your feet should be about shoulder-width apart and toes pointing out at a slight angle. Your back should be held in a neutral position with your hips slightly higher than your knees. To grip the bar, reach your arms out straight, grab the handles firmly, and keep your hands close together.
The sumo stance is slightly different. With this stance, your feet should be wider than shoulder-width apart and toes pointing out at a much wider angle. Your back should remain in a neutral position and your hips should be lower than your knees. To grip the bar, reach your arms out wide, grab the handles firmly, and keep your hands close together.
Once you've chosen your stance and grip, it's time to load the weight plates onto the bar.
Loading weight plates onto your hex bar is simple. Place the weight plates on the bar in the same way you would with a regular barbell. Make sure the plates are centered on the bar and evenly distributed. Then, tighten the collars securely to ensure the plates won't slip off during your workout.
When loading plates, remember to pay attention to your total weight. It's important to start with a weight you can handle safely and gradually increase the weight as you progress. Start light and add more weight as you become stronger.
Before beginning any exercise with the hex bar, make sure you have a spotter nearby who is familiar with the exercise. Having a spotter can help you maintain proper form and complete the lift safely.
It's also important to warm up before lifting with the hex bar. Dynamic stretching and light cardio will help prepare your body for the workout ahead. You should also take time to focus on your breathing and practice good form with lighter weights before moving on to heavier ones.
Finally, it's a good idea to use a weightlifting belt when performing heavy lifts with the hex bar. A weightlifting belt can provide additional support for your lower back, helping to reduce your risk of injury.
Setting up your hex bar for optimal performance is essential for getting the most out of your workouts. Choosing the right stance and grip, loading weight plates, and taking other considerations into account will help ensure you get the most out of your hex bar exercises. With proper setup and technique, you can reap the many benefits of training with the hex bar.
