10/06/2022
HexBarDeadlift - I often describe this as an in between for the squat and stiff leg/Romanian deadlift patterns. This one will help with those back levers too! A perfect exercise to force the full body to work as one unit.
SETUP - Typically you would load the hamstrings by setting the hips high with shins perpendicular to the ground. This allows for a very stable and maximal power position for the pull using the posterior chain. On the other hand by lowering the hips and pushing the knees forward, you can recruit the quads more (as you would in a conventional deadlift) and remove stress from the back . In both cases keep the chest pushed forward, retract and depress the shoulders , drive through the middle of the foot and lock out the glutes at the top. Remember there is no correct way to setup, it just depends on which style you are going for and what muscles you are targeting, there is a correct way to stay safe however, always keep that neutral back!
PROGRAMMING - This could be added to a pull day or a push day depending on what setup you use. It could even be on a different day where you practice full body strength specific skills. Remember if you want to improve neuromuscular efficiency and strength output through high tension overload then train in the 1-5 rep zone. If you want to build muscle size and target metabolic stress then you would train up around 10-15 reps. Or by training in between these two ranges 6-9 reps you would reap some benefits of both . In any case remember that all rep ranges build muscle as long as your other parameters like, tempo, number of sets, rest time and frequency are set accordingly to your training type.
