Introduction
On August 12, 2023, let’s explore a fitness – related wonder. For many beginners at the gym, poor proprioception is a prevalent issue. For instance, when instructed to bend the hips, those with sub – optimal proprioception will involuntarily bend their knees simultaneously. This makes squats and hard pulls rather challenging for novices. Is there a single movement that can solve the problems associated with both squatting and pulling? It may sound implausible, but in fact, there is, and many gyms are equipped with the relevant equipment – the hexagonal barbell.
What is the Hexagonal Barbell Hard Pull?
The hexagonal barbell hard pull is a hybrid movement, combining elements of the squat and the hard pull. Thanks to its unique construction, it is safer and easier to learn compared to the traditional hard pull. The hexagonal shape enables you to stand up with the weight inside the barbell. Unlike traditional hard pulls, it allows athletes to stand straighter, directing the pressure away from the back. It also eliminates the need to keep the barbell close to the shins, reducing many of the risks of traditional hard pulls.
How to Perform the Hexagonal Barbell Hard Pull
Starting Position:
1. Place the hexagonal barbell on the floor and load the barbell plates, ensuring equal weight on both ends.
2. Step into the center of the hexagon with parallel handles on either side.
3. Squat down and grab the handles, making sure your hands are vertically positioned in the middle of the handles for balance.
4. Lower your hips, extend your chest, lock your lower back, keep your head up, eyes forward, and knees above your feet.
Movement Execution:
1. Use the power of your legs to lift the barbell straight up.
2. Once you are fully on your feet, one movement is complete, and you are ready for the next.
3. Continue squatting down, maintaining a locked lower back, extended chest, and forward – facing eyes.
Key Benefits of the Hexagonal Barbell Hard Pull
Due to its unique design, the hexagonal barbell allows the weight to remain in line with the power line during the lift. With hands on either side of the body instead of in front, it is easier to complete the hard pull with proper form. This way of doing hard pulls can lead to more effective strength growth compared to traditional hard pulls. It is safer, reducing the vertical force on the spine, and is more beginner – friendly as the movement is easier to learn than that with a straight bar. It can also generate higher peak strength, which might be a point of contention for some.
Hex barbells with extended handles are great for taller athletes or those with lower back or hip flexibility issues. The standard hexagonal barbell is also space – saving, being only 56 inches long compared to the 86 – inch regular Olympic barbell, allowing multiple hexagonal barbells to be placed in a small area. Additionally, the shorter bar length means a smaller distance between the weight and the gym – goer, providing more control and balance for a more effective and intense workout.
Additional Tips
To minimize back stress, gently bounce the weight off the floor during the movement. That is, do not pause or relax the lower back muscles when lowering the barbell between movements. Also, keep your head up and your chin away from your chest, as a chin – to – chest position can put the whole body’s stability at risk.
Muscles Involved
As the hip, knee, and ankle joints are all mobile, the hexagonal barbell hard pull is a multi – joint movement. Besides the lumbar muscles, it involves many other muscles. The primary muscles are the erector spinae, gluteus maximus, and hamstrings, while the secondary muscles include the obliques, latissimus dorsi, quadriceps, and forearms.
Alternative Movements
The hard pull, although seemingly simple, is a technically demanding movement and may not be the best for isolating the back. It is also more dangerous for the spine compared to other isolation movements like the goat jerk. If you are not fond of hard pulls, you can easily replace them with other lower back movements (erector spinae movements) from the movement database.
In conclusion, the hexagonal barbell hard pull is a perfect blend of the deep squat and the conventional hard pull. It has a bit more quadriceps involvement than the straight bar hard pull and a bit more hamstring involvement than the conventional squat, seemingly making up for the shortcomings of traditional movements. The benefits it offers are numerous.
