Deadlifting for Improved Core Strength

There are two types of barbells used to perform deadlifts; the straight bar and the Hex Bar (or Trap Bar).

I prefer the use of the Hex Bar when Core Training clients. Studies have shown that the design of the Hax Bar increases the resistance forces of the hamstrings in the concentric phase (the lift) and in the eccentric phase (lowering phase) there are greater resistance forces at work on the back musculature. Also the Hex Bar provides a little more stability in relation to sagittal plane motion because the weights are aligned more in the frontal plane (more centered). For many people , this is a safer exercise.

Hex Bar Deadlift

In addition, the hexagonal-barbell deadlift demonstrated significantly greater peak force, peak power, and peak velocity values than those of the straight-barbell deadlift. The enhanced mechanical stimulus obtained with the hexagonal barbell suggests that in general the Hex Barbell Deadlift is a more effective exercise than the Straight Barbell Deadlift. This is an advanced phase 2 exercise that is only undertaken once core stability and strength endurance has been achieved in phase 1 training of a beginner program or older adult program.

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