Difference Between Conventional and Hex Bar Deadlifts
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Deadlifts are one of the most popular strength training exercises. They help build strength in the legs, back, and core, and are a staple in both athletic and general fitness programs. While most people are familiar with the conventional barbell deadlift, another variation — the hexagonal barbell deadlift — has been gaining popularity. But what is the difference between the two, and which one might be better for your training goals? Let’s break it down in simple terms.
What Are These Two Types of Deadlifts
The conventional barbell deadlift (CBD) is the traditional style where you stand behind a straight bar with your hands gripping it outside your legs. This requires you to bend at the hips and knees to lift the weight.
The hexagonal barbell deadlift (HBD) uses a hex-shaped bar that you stand inside. The handles are positioned at your sides, and your hands face each other. This setup changes your body position and how the weight is lifted.
What Did the Study Compare
Researchers wanted to see how these two lifts differ in terms of mechanical demands — basically, how much work your body does and how the movement is performed. Eleven trained men, who were comfortable with both styles, performed both types of deadlifts. They tested their one-rep max (the most they could lift once) and then did single heavy lifts at 90% of that weight.
During the lifts, the researchers measured how fast the bar moved, how much force was applied, how long the bar was accelerated, the total work done, and the power output.
Key Findings
Here’s what they discovered:
- Heavier weights: Lifters could move about 6% more weight with the hex bar compared to the conventional bar.
- Same range of motion: Both lifts moved the bar the same distance.
- Faster lifts: The hex bar lifts were about 15% faster.
- Longer acceleration: With the hex bar, lifters accelerated the weight for 36% more of the movement.
- More force and power: Hex bar lifts had about 6% more average force and 28% more average power output.
- More total work: The hex bar resulted in around 7% more work being done.
Why These Differences Happen
The hex bar’s design changes your lifting posture. Standing inside the bar with handles at your sides keeps the weight closer to your body and reduces the forward lean required. This can make it easier to lift heavier weights and maintain a faster bar speed. It also allows for greater contribution from the quadriceps muscles while reducing strain on the lower back compared to the conventional style.
What This Means for Training
If your goal is to lift the heaviest weight possible or to develop explosive power, the hex bar deadlift might give you an advantage. The increased load, faster movement, and greater power output could be beneficial for athletes who need speed and strength, like sprinters, football players, or those in explosive sports.
The conventional deadlift still has its place, especially for developing posterior chain strength — the muscles in your back, glutes, and hamstrings. Because it requires more forward lean, it may better target certain muscles and help build strength in positions relevant to activities like Olympic lifting or strongman events.
Practical Advice
- Beginners: The hex bar can be a safer starting point since it allows for a more upright posture, reducing stress on the lower back.
- Athletes: Use the hex bar when focusing on speed and power, and the conventional bar when targeting raw pulling strength and posterior chain development.
- Rehabilitation or back concerns: The hex bar may be a better choice because of its more upright lifting position.
- Mix and match: You do not have to choose one exclusively. Including both in your training can target different muscle groups and develop a broader range of strength qualities.
Final Thoughts
Both the conventional and hex bar deadlifts are effective for building strength. The key is to match the variation to your goals. The hex bar might help you lift more weight, move faster, and produce more power, while the conventional bar may better develop certain muscle groups and overall pulling strength. Understanding these differences can help you choose the right tool for your training.