BLUF The hexagonal bar deadlift may be a more effective exercise for maximising power, velocity and force than the conventional deadlift. ABSTRACT The deadlift and its variations are multi-joint movements that recruit many large muscles groups and are widely used by athletes and the general population alike to improve strength and power. The hexagonal (hex) bar deadlift is a variation of the conventional deadlift that has grown in use in recent times and literature comparing the two has emerged. A Google Scholar and PubMed search was conducted to find relevant literature comparing the 2 exercises. 188 results were found and subsequently 7 studies were used in the review. The current body of research has shown that the hex bar deadlift may be a more effective exercise for maximising power, velocity and force than the conventional deadlift. Electromyography (EMG) amplitude data has illustrated greater quadricep activation and lower hamstring/lumbar spine recruitment when compared to the conventional deadlift and this has implications upon exercise prescription for strength and conditioning coaches. However, more research is required to elucidate the long-term effects of using the hex bar deadlift versus the conventional deadlift as the current body of literature consists solely of acute studies.
© Copyright 2019 Journal of Australian Strength and Conditioning. Australian Strength and Conditioning Association. All rights reserved.