The hex bar is great for a full body workout.
The hex or trap bar is shaped differently than the straight barbell, allowing you to step inside of it. The hexagon shape also lets you grip in different positions. If a barbell is all you have, check out my barbell exercise post here for more options.
Hex Bar Sizes
Similarly to the barbell, the Hex bar comes in different sizes. Most of the hex bars will be 55 or 65 pounds. Although, I have also seen as low as 45 pounds.
Most of the time the larger weighted bars are also longer, making them smaller weighted ones shorter.
There are also hex bars that have one side open instead of fully closed. I have found these ones are easier to maneuver around when they are not in use
Benefits
- Greater ROM than the traditional barbell
- Can lift heavier weight compared to the barbell (check out the research to back that up here)
- Better Grip
- More functional activities (see my functional exercise post here for why that is is important)
I love doing hex bar exercises because it breaks up the monotony of barbell or dumbbell exercises. I prefer to have a variety of exercises and equipment to use so I do not get bored.
If you are only able to use a hex bar then the exercises listed below can give a great workout.
Exercises
Deadlifts
Squats
Calf raises
Shoulder shrugs
Lunges
Farmer carry
Rows
If you have read my other posts with exercises, then you know I will recommend performing 3 sets of 10 repetitions of each exercise. If and when that becomes easy for you, then increase the resistance added to the bar.
The hex bar is great for a full body workout and there are other exercises that can be done with a hex bar, however I do not recommend performing them without another person. Because of that I will not show them here. For example, the hex bar press.