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Fitness

Hexagonal Barbell Deadlifts Can Generate Greater Force, Velocity, and Power in Training

A new study published ahead of print indicates that there may be an advantage to using multiple bars for submaximal and maximal effort deadlifting.

Mindith Rahmat

Written by Mindith Rahmat Last updated on June 13, 2011

A new study published ahead of print in the Journal of Strength and Conditioning Research indicates that there may be a distinct advantage to using multiple bars for submaximal and maximal effort deadlifting.

A new study published ahead of print in the Journal of Strength and Conditioning Research indicates that there may be a distinct advantage to using multiple bars for submaximal and maximal effort deadlifting.

Researchers compared the kinematics and kinetics of the common deadlift exercise performed with a standard barbell and a hexagonal barbell. A hexagonal barbell allows the lifter to stand within the frame of the barbell which can more evenly distribute the load.

Researchers assessed 19 male power lifters who executed trials with loads of 10, 20, 30, 40, 50, 60, 70, and 80% of their predetermined 1 rep max. Researchers analyzed that data and concluded that athletes using the hexagonal barbell deadlift were able to lift a heavier 1 rep max on the than the standard straight barbell.

Maximum power measurements were taken and researchers found there was significantly greater peak force, peak velocity and peak power produced during the hexagonal barbell deadlifts.

Researchers assume that the design of the hexagonal barbell may … “significantly alter the resistance moment at the joints analyzed resulting in lower peak moments at the lumbar spine, hip, and ankle and an increased peak moment at the knee”.

Overall the results of this study demonstrate that the stimulus of the deadlift can be augmented by the choice of barbell. Strength and conditioning coaches should note this enhanced stimulus created with the hexagonal barbell and determine if this deadlift variation would be beneficial based on their training objectives.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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