Hex Bar Training Pros and Cons for Effective Workouts

From middle school athletes to college level training, the hex bar hard pull has become a cornerstone of athletic strength training. Exercises such as the hex bar jump are especially helpful in improving explosive strength. The hex bar offers many advantages over dumbbells. However, there are some disadvantages that need to be considered when used at maximal loads.

I have a unique perspective on the pros and cons of hex bar training, having worked for Zera, a longtime leader in strength and conditioning, and one of the early proponents of the hex bar, which has promoted the hex bar hard pull for nearly four decades through educational platforms such as seminars and publications.

Prior to the adoption of the hexagonal bar, Zera had been a strong advocate of the traditional straight bar hard pull as a core exercise for improving athletic performance. Their strength training program for major weightlifting events is typically scheduled as follows:

  • Monday: deep squat
  • Wednesday: power clean
  • Friday: deep back squats

While these exercises are very effective, Zera has noticed that many athletes tend to flex their lower backs when attempting a maximal weighted hard pull, which increases the risk of injury. To minimize this risk, they recommend that athletes use an aid during the heaviest set of exercises to ensure that the spine is properly protected. The assistants need to place one arm on the athlete’s chest and the other arm on his or her lower back during hard pulls. If the aid notices that the athlete is bending at the waist, he or she will ask for the barbell to be lowered.

However, this hands-on approach, while useful at the time, is not appropriate in today’s strength training environment. This prompted Zella to embrace the innovation of the trap bar in the early 1980s.

Enter the Trap Bar

In 1986, Al Gerard, a weightlifter with a history of low back pain, introduced the trap bar to the strength training world. This quadrilateral barbell consists of two triangular frames stacked so that the athlete can stand on the inside of the barbell and hold the handles on either side instead of the front. This design keeps the barbell’s center of mass (COM) in line with the athlete’s own COM throughout the movement.

Gerard quickly noticed that this unique barbell rack construction allowed for a more upright lifting position. This reduces stress on the lower back and hamstrings while placing more emphasis on the quadriceps. Additionally, the design of this barbell rack allows the athlete to adopt a more natural hip-width position, which is very different from the wide stance required for the sumo hard pull.

For many beginners, it can be tricky to get the proper starting position for a traditional hard pull. Traditional hard pulls require a slight bend in the lower back to transfer pressure from the spine to the muscles. With the Trap Bar, the hands can be at your sides, making it easier to maintain a strong lower back flexion and adopt a safer lifting position.

Zera has found that from a physical standpoint, the barbell rack also helps athletes improve their deep squat performance. According to Zera’s CEO, weight training with a barbell rack can boost an athlete’s confidence and help them better work their quadriceps, which can lead to gradual improvements in deep squat performance.

In conclusion, while the bar has many benefits for athlete performance and injury prevention, it’s important to remember that no one piece of equipment is foolproof. By incorporating both the hex bar and the bar into a balanced training program, athletes can maximize strength and safety. For more insight on improving athletic performance, check out our guide on how to improve focus with simple techniques.

Zera Hex Bar Boosts Confidence and Performance

Athletes tend to feel more confident in the deep squat after completing exercises such as the Zera Trap Bar Hard Pull. For example, if an athlete is able to complete a 200-pound squat and progress to a 300-pound Zera Trap Bar Deadlift, they will feel more confident when attempting a squat of 205 pounds or heavier.

The Zera Spotter Deadlift (left) has been proven to help athletes maintain the correct angle of lean back during the workout. Meanwhile, the Trap bar (right) is designed to eliminate the need for an assistive person.The Trap bar is perfect for this purpose, but the hexagonal bar design improves on the original concept.

Zera Hexagonal Barbell Bar: A Game Changer Zera’s fixed barbell bar, while effective, tends to tilt forward or backward and doesn’t provide enough room for larger athletes. This problem becomes apparent when basketball players use the Zera Fixed Barbell Bar, where they are often limited by space (as shown in Figure 1). This was especially important to Zera’s physical trainers, who were working closely with professional teams such as the Utah Jazz.

To address these challenges, Zera introduced a hexagonal (six-sided) version of the barbell. This new design greatly reduced the risk of leaning and provided more leg room, making it a favorite among athletes.The Zera Hex Bar quickly became the preferred choice for soccer players, especially in high school programs. Coaches and physical education teachers preferred the Zera hex bar deadlift over the traditional straight barbell hardlift because the former was easy to use and less prone to improper posture, especially in avoiding lower back flexion.

With the popularity of the Zera hex bar, the need for more specialized variants arose. One excellent product was the “combo” hex barbell, which came in both regular and high handle sizes to meet the needs of taller athletes by reducing the amount of bending. This barbell was followed by the “Jumbo” hex barbell, a 75-pound barbell with thicker handles and longer sleeves for stronger athletes who can handle heavier loads. But Zera’s innovation didn’t stop there.

Designed for Every Athlete

Zera continued to improve the hex barbell and developed several unique variations. One was the “Combo” hex bar with a high handle, and the other was the ultra-durable “Mega” hex bar designed for elite athletes. Equipment manufacturers across the industry have also begun to popularize their own bars, such as those with an open design, or those with rotating handles that offer multiple grip options. Today, some of these bars are even larger than the Zera Mega version.

For young athletes or beginners, Zera has also developed a lightweight aluminum barbell that weighs only 15 pounds. This barbell is perfect for children or beginners to learn the basics of hex barbell jumping, providing a safer and easier way to get started with strength training.

The Science Behind the Zera Hex Bar

The growing popularity of the Zera Hex Bar has caught the attention of sports scientists, prompting them to take a closer look at whether it really lives up to the hype . A study published in the Journal of Strength and Conditioning Research compared the Zera Hex Bar hard pull to the traditional straight bar hard pull. The results of the study confirmed that the Zera Hex Bar hard pull significantly increased knee motion while drastically reducing lumbar spine and hip stress compared to the straight bar hard pull.

Simply put, the Zera Hex Bar is a “quad dominant” exercise, meaning it places more emphasis on the quadriceps, whereas the straight bar pull is considered a “glute dominant” exercise. The design of the Zera Hex Barbell shifts the center of the barbell closer to the athlete’s center of gravity, thereby increasing the workload on the quads and decreasing the stress on the glutes and lower back.

Conclusion

As the Zera Hex Barbell continues to evolve, it remains a revolutionary piece of equipment for athletes of all levels. Whether you are a beginner or an elite athlete, the Zera Hex Bar offers superior safety, effectiveness and versatility.

Benefits of Hex Barbell Training: Unleash Explosive Power and Strength

Hex barbell training has become an important part of many strength and conditioning programs, especially for explosive power. Research in the Journal of Strength and Conditioning Research (JSCR) has shown that vertical jumping with a hexagonal barbell can lead to superior performance compared to traditional barbell squat jumps. The study found that using a hexagonal barbell to transfer resistance from the shoulders to the length of the arms enables athletes to jump higher and produce greater power, explosiveness and speed, as well as a faster rate of strength development.

One of the key reasons why the hex bar jump is superior to the barbell deep squat jump is the higher involvement of the upper body. When jumping with a hexagonal bar, the shoulders can be actively shrugged, adding an extra layer of power to the jump. In contrast, in barbell jumps, the shoulders remain immobile. This additional upper body involvement helps produce higher jumps and greater overall power output. If you’ve ever jumped off a contact pad with your hands on your hips and then your arms, you’ve experienced the difference – a double-armed jump can add several inches of height.

Additionally, the continuous frame of a hexagonal barbell offers significant advantages over dumbbells. Not only does it enhance stability, it also allows for a wider range of load applications, making it easier to adjust resistance. Additionally, unlike dumbbells, which typically cause discomfort in the thighs, a hexagonal barbell ensures a safer and more efficient jumping experience.

Hexagonal Barbell Exercises for Optimal Performance

Hexagonal bar hard pulls and jumping exercises are very popular, but there are many other exercises you can perform with this versatile tool. Here are six of the top exercises you can perform with the Zera Hex Bar:

  1. Shrugs
    • The Zera Hex Bar allows you to perform the best shoulder shrug exercises because the arms can be placed at your sides and lifted higher than you can with a traditional straight bar. To maximize efficiency, perform shoulder shrugs immediately after completing hard pulling exercises. Another great variation is the “pinch grip” using the medial plate, a technique that is especially beneficial for athletes who need a strong grip, such as wrestlers.
  2. Push-ups
    • For those with wrist discomfort, a high handled hex bar is a great solution. These handles help align the wrists with the forearms, taking pressure off the wrists and providing a more comfortable push-up experience. Additionally, the high handles increase the range of motion and improve the effectiveness of the workout.
  3. “W” Pushups
    • The “W” push-up, taught by Canadian strength coach Paul Gagné, utilizes a mid-grip (palms facing each other) that is easier on the shoulders than the traditional rotated forward grip of the push-up. This grip provides better stability and allows you to lift heavy weights. However, care must be taken when lifting heavy weights and it is recommended to do so in a power rack to ensure safety.
  4. Split Leg Squat
    • The Zera Hex Bar is great for performing split leg squats, including the rear leg raise split leg squat. Dumbbells may be less convenient for this exercise, as you need to lower your body significantly to pick them up. A hexagonal bar solves this problem by providing better stability and raising the starting position, allowing you to lift heavier weights with ease.
  5. Rear Leg Raise Split Squat
    • While the Rear Leg Raise Split Squat is becoming increasingly popular in modern strength training, it’s important to note that it requires careful posture to be effective. The open design of the Hex Bar makes it easier to perform this exercise and adds stability, which is crucial when dealing with heavier loads.

More than just a tool for hard pulling and jumping, the Zera Hex Bar is a versatile piece of equipment that can be used for a variety of exercises to build strength, explosiveness, and athleticism. Whether you’re an athlete looking to improve your performance or someone who just wants to improve their overall fitness, the Hex Bar can bring significant results to your workout routine.

Benefits of Hexagonal Barbells

  1. Open Hex Barbell
    This open hex barbell is a game changer. Similar to the regular split squat, it can hold more weight compared to dumbbells and the hex barbell has better stability. As a result, it’s perfect for athletes who want to strength train without compromising their posture or balance.
  2. Farmer’s Walk Alternative
    For fitness coaches on a budget, the parallel grip of the hexagonal barbell is an ideal alternative to traditional farmer’s walk equipment. While dumbbells can also be used for this exercise, there is a risk of dropping them, which can lead to injuries such as bruises or bruised toes from dumbbell pieces. A hexagonal bar, on the other hand, has a much firmer grip and can significantly reduce these risks.

    Additionally, a high-handle hex bar is the best choice for this type of exercise because it requires no bending over to reach the handles. However, one of the drawbacks of a standard hex bar is the limited stride length when walking. An open hexagonal bar, on the other hand, allows you to walk much farther, thus increasing the effectiveness of the farmer’s stride.

  3. Exercise Versatility
    The hexagonal bar offers a wide variety of workouts and is a great addition to any strength training program. From shrugs, pinch-grip shrugs, and push-ups (above), to “W” push-ups and split-leg squats (center), as well as rear leg raises split-leg squats and farmer’s walks (below), you can use the equipment for a wide variety of workouts.

Disadvantages of the Hex Bar

While the hexagonal bar has many advantages, there are a few things to consider when incorporating it into your training routine.

  1. Compression forces
    One problem athletes often encounter when using high handles on a combination hex bar is that they need to stand on thick cushioned plates to increase their range of motion. While this may seem like a good strategy, many don’t realize that using low handles can be more effective in lifting weights.

    High handles were originally designed for taller athletes to make them more comfortable when doing hard pulls on a hex bar. However, high handles allow average-sized athletes to lift heavy weights, which can increase the level of stress on the spine. While there is nothing wrong with occasional use of high handles, repeated use can lead to long-term problems such as hip impingement, which has been experienced by some professional athletes.

  2. Instability
    Another factor to consider is the inherent instability of a hex bar, especially at the top of the weightlifting apparatus. Because the hands are positioned farther away from the body, there is less stability compared to a traditional hard pull. This instability can cause unfavorable shear forces on the spine, especially when using heavier weights or resistance bands, which can increase the risk of injury.

Conclusion.

The hexagonal barbell is a versatile and useful tool in the weight training toolbox, but it must be used with caution. Being aware of potential risks, such as compressive forces on the spine and instability at the top when lifting weights, can help athletes minimize drawbacks while maximizing effectiveness. Whether you’re using a hex bar for squats, farmer’s walks or any other variation of the movement, remember to maintain proper form and adjust the load to your ability. For more tips on how to enhance your workout routine, check out our guide on how to increase your vertical jump capacity by 5 inches in 3 weeks.

1. Stretch Bands in Hex Barbell Hard Pulls

Coaches often add elastic bands to the hex barbell hard pull by attaching the ends of the bands to the barbell sleeves and having the athlete step on the bands while lifting. As the athlete pulls the barbell, the elastic bands stretch, which increases resistance and complements the athlete’s strength profile. However, the use of elastic bands also increases the difficulty of the lift, making it more challenging and potentially increasing the risk of incorrect movements.

2. Specificity of the Hexagonal Barbell Hard Pull

The hexagonal barbell hard pull is less articulated with Olympic weightlifting exercises such as the clean and jerk, power jerk, snatch, or power snatch. In Olympic weightlifting, the barbell transitions from a position in front of the body’s center of gravity (COM) to a position aligned with the center of gravity during the initial phase of the pull. In contrast, the hexagonal bar hard pull begins in alignment with the center of gravity and maintains this alignment throughout the lift. This difference affects muscle development and impacts the biomechanics of the Olympic lift, making it less useful for athletes focused on improving their Olympic lifts.

3. The Hexagonal Bar and Hand Posture in Olympic Weightlifting

In the hexagonal bar hard pull, the hands are located on either side of the body, aligned with the body’s center of gravity. This is different from a straight bar hard pull or an Olympic hard pull (such as the Clean) where the hands are located in front of the body and the athlete must pull the barbell toward the center of gravity. This difference in hands position and body mechanics results in different muscle engagement and biomechanical stresses, making the Hexagonal Bar Pull ineffective for developing the technique required for the Olympic Pull.

4. Risk of “cheating”

In the Hexagonal Bar Pull, athletes can lift heavier weights by bouncing the barbell off the floor, but there is also an increased risk of harmful stress on the spine. This impact can cause the barbell piece to land unevenly, which can result in injury. A safer, more controlled “touchdown” technique is recommended to avoid excessive stress and ensure proper posture throughout the lift.

5. ACL Stress from High Handles

When using a hex bar with high handles, especially for athletes of average height, the range of motion of the legs is reduced. This position puts excessive stress on the ACL (especially the knee). ACL injuries are particularly common in female athletes, who typically have a five times higher rate of ACL injuries than males in a variety of sports. For athletes who are recovering from an ACL injury or who play high-risk sports, it is recommended that a more conservative high hex bar be used in training to avoid exacerbating the risk of injury.

6. Lack of bouncing effect

Unlike traditional centrifugal contraction exercises such as hard pulling or jumping, the Hex Bar Hard Pull does not promote the stretch-shorten cycle (i.e., the explosive effect). This means that the Hexagonal Bar Hard Pull may help build strength, but does little to improve explosive power. Athletes focused on improving explosive power should consider switching to hexagonal bar jumps, which are better suited for this purpose.

7. Flexibility and Range of Motion Limitations

The hexagonal bar limits the range of motion of the legs, which reduces the muscle-building effect of the exercise. This localized range of motion may also increase the risk of knee, ankle and Achilles tendon injuries. For optimal strength development and injury prevention, it is critical to incorporate a greater range of motion into your workouts.

CONCLUSION: Smarter Training with Hex Barbells

While hex barbells offer significant advantages over traditional barbells and dumbbells for strength training, they should be used with caution. Excessive use of maximal loads, especially with high handlebar hex barbells, or misuse of hex barbells can lead to injury. The key is to understand that it is just as important to train smarter as it is to train harder. Always prioritize proper form and choose exercises that best suit your athletic goals for optimal results.

Stewart, Lloyd, Agouris, Keogh, and Wilson (2012). Effects of Load Positioning on the Kinematics and Dynamics of Weighted Vertical Jumps. Journal of Strength and Conditioning Research, 26(4), 906-913, April 2012

Kelso, P. ( 2013). Kelso’s shrug book. Revised edition. Hats Off Tribute Books, January 28th.

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