Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 03-23-2011, 10:11 AM   #1
Abaddon
Strongman & Trainer
Max Brawn
Points: 8,358, Level: 61 Points: 8,358, Level: 61 Points: 8,358, Level: 61
Activity: 99% Activity: 99% Activity: 99%
 
Abaddon's Avatar
 

Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,961
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
Abaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality posts
Default Dead Lifting with a Hex bar - please advise?

Hi all,

I'll have a Hex bar in a couple of weeks, and wanted to know some particulars before I start using it and risk doing something stupid.

For a start, I have never dead lifted before so i don't know the basics of the conventional movement.

With a hex bar - to my mind - the action would resemble a squat, but with the weight held by the sides...? I can't really understand it. At what point does the lower back come into it?

Any advice is appreciated!
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
Abaddon is offline   Reply With Quote
Sponsored Links
Old 03-23-2011, 10:30 AM   #2
MC
Six Million Dollar Man
Max Brawn
Points: 10,643, Level: 68 Points: 10,643, Level: 68 Points: 10,643, Level: 68
Activity: 2% Activity: 2% Activity: 2%
 

Join Date: Jan 2011
Location: The Legion of Doom
Posts: 2,208
Training Exp: 2-3
Training Type: General Fitness
Fav Exercise: Posing
Reputation: 87803
MC is a lifting beastMC is a lifting beastMC is a lifting beastMC is a lifting beastMC is a lifting beastMC is a lifting beastMC is a lifting beastMC is a lifting beastMC is a lifting beastMC is a lifting beastMC is a lifting beast
Default

Found this:

http://www.biggerfasterstronger.com/...Aug_HexBar.pdf

Good luck!
__________________
Complication makes it easy to explain failure.
MC is offline   Reply With Quote
Old 03-23-2011, 10:34 AM   #3
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,704
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2578435
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

The setup is very similar to a deadlift, first and foremost because you are starting from the bottom up, as opposed to the "top down" like a squat.

You need to get your feet in a comfortable position, with a natural width. Toes should be pointed along the same line that follows the line down the middle of your thigh (to your knee) as you bend to grab the bar.

Grab the bar, and sink the hips to about this angle:



Make sure your arms are locked. Flexing the triceps can help.

From here, don't think about pulling the bar off the ground. Think about standing up. Standing is a natural movement, and will help prevent your hips from lifting up as you pull. Once the bar is about knee height (give or take) concentrate of pushing your hips forward. This will help you lockout, as the hips and glutes are STRONG muscles.

Make sure your head isn't looking down while you pull. The body's balance, and deadlift form, are impacted greatly (negatively) by lifting with the head down. The body follows the head, so to speak. As you stand to lift the weight, lift your head up.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 03-23-2011, 10:45 AM   #4
Carl1174
Senior Member
Max Brawn
Points: 14,417, Level: 77 Points: 14,417, Level: 77 Points: 14,417, Level: 77
Activity: 43% Activity: 43% Activity: 43%
 
Carl1174's Avatar
 

Join Date: Dec 2010
Location: South Wales - UK
Posts: 4,786
Training Exp: 3-4 years
Training Type: Fullbody
Reputation: 37394
Carl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machineCarl1174 is a lifting machine
Default

Awesome Steve

Ab, you will definitely feel it more in the lower back and you will work the glutes quite hard to as the hip drive through the bar to complete the move uses these muscles. With a db squat your torso would be more upright and as Steve pointed out you are starting from the top down.

With the torso at about 45 degrees, your back will become heavily involved, with the squat the back stays in the same position through the entire movement. With the deadlift or Trap bar deadlift the back moves through 45 degrees which engages all the muscles in it.

hope this helps

Carl.
Carl1174 is offline   Reply With Quote
Old 03-24-2011, 08:06 AM   #5
Abaddon
Strongman & Trainer
Max Brawn
Points: 8,358, Level: 61 Points: 8,358, Level: 61 Points: 8,358, Level: 61
Activity: 99% Activity: 99% Activity: 99%
 
Abaddon's Avatar
 

Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,961
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
Abaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality posts
Default

Much thanks to you, Steve, and Carl as well for your responses. This is excellent information I will refer to when the time comes.

And that was a great link too, MC. Reading it now.

I really appreciate it guys, and I cannot wait for it to arrive!!
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
Abaddon is offline   Reply With Quote
Reply

Bookmarks

Tags
advise, bar, dead, hex, lifting


Similar Threads
Thread Thread Starter Forum Replies Last Post
Advise and help. lowery Muscle Building and Bodybuilding 12 06-05-2012 08:46 AM
Natural Bodybuilder Pete dead lifting. Rich Knapp Powerlifting & Strength Training 7 12-21-2011 12:02 PM
NEW ROUTINE!! Please Advise Abaddon General Board 51 10-17-2011 08:19 PM
Spiderman Dead BendtheBar General Board 9 08-04-2011 07:33 AM
The Pec-Deck: please advise Abaddon General Board 6 03-18-2011 09:15 PM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 05:20 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.