A hex bar is a great tool for a home gym. A hex bar is a bar that has six sides with the handles inside the hex shape. These bars tend to be a little heavier than a straight bar, typically weighing in the 65 pound range. Below is an image of a hex bar that is in a barbell holder.
A hex bar has some interesting advantages over a straight bar. First, the handles allow for a neutral grip. This means that, for example, with deadlifts we load both sides evenly – which may not happen with a mixed grip. It’s also more friendly to the shoulders during the rows and presses that you can do with this bar. Second, the weights are besides you and not in front of you which is better for your lower back (see the image below for an example of a loaded hex bar).
This bar allows for several exercise variations to be done:
- Hex bar deadlifts: Stand inside the hex bar, feet hip-width apart. Squat down (big chest, shoulders back) and with straight arms grip the handles. Stand up.
- Hex bar shrugs: Stand inside the hex bar, feet hip-width apart. Squat down (big chest, shoulders back) and with straight arms grip the handles. Stand up. Keeping the arms straight, shrug the shoulders up and down.
- Hex bar rows: Stand inside the hex bar, feet hip-width apart. Squat down (big chest, shoulders back) and with straight arms grip the handles. Stand up. Keeping the chest out, unlock the knees and push then hips back lowering the upper body. Keeping the elbows against the body, flex the elbows and pull the bar up towards the body.
- Hex bar RDLs: Stand inside the hex bar, feet hip-width apart. Squat down (big chest, shoulders back) and with straight arms grip the handles. Stand up. Keeping the chest out, unlock the knees and push then hips back lowering the upper body. This will lower the hex bar, lower the hex bar until it is at knee level or slightly lower.
There are many hex bars out there, for a home gym I bought the CAP hex bar. This has held up really well and allows me to do everything that I want to do.
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