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Barbell VS. Hex Bar Deadlift- Which Builds More Power & Strength? | SHOULD YOU SWITCH?


Hey, what’s up Nation? Today
We’re going to be comparing the hex bar deadlift versus the barbell deadlift and if you missed my last video in the VS.
Series where we compared the close grip bench press versus weighted dips I’ll put a link down to that video in the info section below
Now aside from wanting to be a straight beast in the gym lifting loads of weight on your deadlift
Pulling power is also greatly related to sprinting and jumping ability and no lift builds this kind of raw power
Better than deadlifts, but if your goal is purely overall power
Traditional Barbell deadlifts may actually be holding you back
This is because unless your technique is 100% perfect
You could be bringing more of your back muscles into the movement if you’re extending your knees, too
Early when this happens not only are you at our major risk of a back injury
But you also greatly underutilized your hip extensors as well, remember guys if you’re dead lifting
And you’re not feeling your glutes and hamstrings activate chances
are your form is off and you’re missing out on all kinds of gains that could be happening
So to fix this and focus on the raw power that the deadlift can bring to your gains
You should try using the hexagonal bar or the hex bar for short when using the hex bar
You’ll instantly be able to put yourself into a position that places less stress on your spinal
Extensors and brings the load of the way closer to the midline of your body which will give you more power
right from the start of the movement
Remember when you perform a
Conventional or sumo deadlift the Barbell is in front of your body at the beginning of the movement
This means that when you pull the weight off the floor you have to not only pull it up
But you also have to pull it back at the same time in fact
This is usually why most people end up hurting their lower back
it’s because to perform the
Conventional deadlift or sumo deadlift you’re already beginning the movement with your centre of gravity being thrown off a bit and pulled forward
But with the hex bar from start to finish your body is exactly where it needs to be to apply as much
Force as possible to lift as much weight as you can so if you’re not
competing power lifter where you have to lift conventional or sumo and you’re looking for a way to
vastly increase your overall power and strength with deadlifts then you should definitely switch it up and try hex bar
deadlifts
And I will also recommend that if you’re a beginner and have access to a hex bar that you start with this
Variation as well to ensure that you’re engaging the correct muscles to perform the lift
I’d also like to mention that if you have back pain when deadlifting
But really love dead lifting then you should definitely switch to the hex by because it will greatly minimize the stress
Placed on your lower back now go get those
deadlift gains nation and be sure to give this video a thumbs up if you learned something new
Hit that like and subscribe button for more great content and if you’re looking for a new full 12 week program
To build muscle and strength check out my 12-week transformation challenge
The link is in the info section below and the entire program can be viewed on my new phone app as well
And it’s pretty sweet. So make sure you check it out and as always more good stuff coming soon. See you guys

Randall Smitham

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100 COMMENTS

  1. Ice Wolf Posted on September 28, 2018 at 10:51 pm

    I just started deadlifting in my school weight lifting class and I have really really bad form like my lower back hurts like a bitch and I use a hex bar

    Reply
  2. Jiren Grey Posted on September 29, 2018 at 3:14 pm

    I like deadlifts because it’s more challenging and badass

    Reply
  3. Glendon Thomas Posted on September 29, 2018 at 3:41 pm

    hexbar i have bad form with barbell

    Reply
  4. David Reid Posted on September 29, 2018 at 4:49 pm

    Accent is so hot

    Reply
  5. Kyle Olin Posted on September 29, 2018 at 4:51 pm

    Is it good to use the hex bar for the farmer Carry? That's what I've been doing

    Reply
  6. Bo Christiansen Posted on September 29, 2018 at 7:28 pm

    Totally agree , great video , i use the hex bar frequently and enjoy that i can do it injury free even with quite a heavy load , i had more than once injuries with the straigth bar, a great tool .

    Reply
  7. IStillLikeIke Posted on September 29, 2018 at 11:23 pm

    He said you have to move the bar up and back in a normal deadlift. That’s just false. It should stay over mid foot. Hex bar is a completely different movement that uses more quads

    Reply
  8. KING HOFFBEERS Posted on September 30, 2018 at 3:28 pm

    I think he bar is better for posture and shoulder position.

    Reply
  9. Keozz Sounds Posted on September 30, 2018 at 7:23 pm

    My girl askes me if the hex baah does the same tension on the butt since she loves to add conventional deadlifts to in her glute routine 🙂 she also suffers lower back issues due accident.

    Reply
  10. Crhistians San Martin Posted on October 1, 2018 at 2:26 am

    Where is the accent from?

    Reply
  11. Matthew Carlson Posted on October 4, 2018 at 6:43 am

    Good info, TBH I can’t stand how you say Hexbaaaah and baaaahbell. Good lord

    Reply
  12. ImmaGhost Posted on October 5, 2018 at 5:23 am

    Is the hex bar deadlift a full core workout too?

    Reply
  13. Marko Vendetti Posted on October 8, 2018 at 3:17 pm

    DO I USE THE LOW HANDLE OR THE HIGH HANDLE?????

    Reply
  14. Travis Duncan Posted on October 11, 2018 at 3:55 pm

    Accent killed me💀

    Reply
  15. Pierre Cohen Posted on October 15, 2018 at 4:04 pm

    is there a benefit of doing hex bar vs dumbells deadlifts?

    Reply
  16. Joshua Schoonover Posted on October 17, 2018 at 11:37 pm

    I love the Powa I get from using Baabells.

    Reply
  17. Jorge Garcia Posted on October 19, 2018 at 1:31 am

    I am true believe the Hex Bar is the way to go.

    Reply
  18. Andreas Dill Posted on October 23, 2018 at 12:12 pm

    Great video, thank you!

    Reply
  19. Club Shay Shay Posted on October 29, 2018 at 1:53 pm

    Hex bar all the way for some reason people think the barbell is cooler that's the only reason they do it that way.

    Reply
  20. Lone Pine Posted on October 30, 2018 at 11:12 pm

    My buddy bought one and Just took it up the gym and left it there .

    Reply
  21. Ishaan FitClub Posted on November 5, 2018 at 6:35 pm

    His shoulders are imbalanced

    Reply
  22. Freedom Now Posted on November 7, 2018 at 10:54 am

    Are you a fuckin' naaak

    Reply
  23. 3WOD Posted on November 18, 2018 at 8:54 pm

    hex bars are pussy shit, that's not a real deadlift, it's much easier. olympic lifting is barebell. if you want to get actually fuck strong, barebell deadlift is the only way.

    Reply
  24. Big Spender Posted on November 20, 2018 at 11:51 am

    Thanks very helpful

    Reply
  25. Kara Thompson Posted on December 6, 2018 at 6:09 am

    Thanks I was wondering what way I should. I never liked dead lifts but now that they are changing the apft test and have them in it I better at least start.

    Reply
  26. ewalters27 Posted on December 26, 2018 at 4:54 pm

    Your voice is a cross between Christopher Walken and Mark Walberg

    Reply
  27. Jason McLean Posted on December 31, 2018 at 6:08 pm

    Where did this Bwoston accent come from??

    Reply
  28. AlwaysLeft Posted on January 2, 2019 at 3:07 pm

    WOOOW piked up a hex bar for 50 bux

    Reply
  29. Clint BeastWood Posted on January 3, 2019 at 12:17 am

    LOL, I thought he was from a different country for a min

    Reply
  30. Sno sno Posted on January 3, 2019 at 8:42 am

    thank you scott this really helped me out

    Reply
  31. ak87 Posted on January 5, 2019 at 2:40 am

    I just bought a Hex Bar, but when assembled I discovered it had eight sides which makes it an Oct Bar. I personally believe those two extra sides will give me superior gains.

    Reply
  32. Dmitry Karimov Posted on January 5, 2019 at 11:09 am

    2:49 make it max volume and enjoy, thank me later 😊

    Reply
  33. Dan Geurin Posted on January 9, 2019 at 1:56 am

    Wicked awesome hex bahhhhhhhh. 🙂

    Reply
  34. Aaronasmr 883 Posted on January 14, 2019 at 1:59 am

    So would using a trap bar be a good way to build up my conventional than go back to conventional ?

    Reply
  35. T1ger8oi Posted on January 17, 2019 at 6:14 am

    I just got my hex bar. Deadlift feels different because I'm use to having my feet further apart and toes pointing outwards a bit.

    Reply
  36. T1ger8oi Posted on January 17, 2019 at 6:15 am

    1:42–1:47 which position is best? do they work out different muscles?

    Reply
  37. ffadams Posted on January 23, 2019 at 3:07 am

    Hexbar is way better

    Reply
  38. SK66 Posted on January 25, 2019 at 12:12 pm

    My gym didn't have a hexbah. So I ordered one for my garage, I really dig my Hexbah.

    Reply
  39. Bryce Newton Posted on January 31, 2019 at 6:59 pm

    I just watched to hear Scott say bahhbell

    Reply
  40. Rubenbanana Posted on February 6, 2019 at 7:43 pm

    How good is the carryover from hex to conventional? Back injuries in the past from DL but would like to eventually get the form and get back to conventional.

    Reply
  41. nathanxr Posted on February 8, 2019 at 9:25 am

    Love your videos

    Reply
  42. Ahmed ABDELMAGID Posted on February 17, 2019 at 4:36 pm

    Great video and explanation as usual. Thanks man

    Reply
  43. Jason Hardy Posted on February 18, 2019 at 10:44 pm

    Hex bah!
    Another informative video, Scott; thanks.

    Reply
  44. findjinn Posted on February 18, 2019 at 11:06 pm

    Sorry but concluding on a hex bar due to the possibility of poor form using the barbell isn’t a good excuse.
    Playing that game, I have seen people use the hex bar and perhaps because the palms are inward, they tend to have poor hip action at the top of the movement.

    Reply
  45. Joshua Maurer Posted on February 19, 2019 at 11:45 pm

    Correct me if I am full of shit here…But I suffer from really bad golfers elbow for a while almost all pulling motions put me in agony…pull up, and conventional deadlifts were the worst. I switched to trap bar just to see if that hand position was any better. It was, very much so. I couldn't deadlift at all at the peak of my golfers elbow problem but was able to do the trap bar. (Hex)

    Reply
  46. boitahaki Posted on February 20, 2019 at 4:52 pm

    Great video, time for me to switch for the HEX BAHHR

    Reply
  47. JustChillin2587 Posted on February 27, 2019 at 5:23 am

    Its still better to train with both for real world applications. Like, straight bar training for lifting a furniture or a person which the weight will be infront of you not on the side. And hexbar for power to be able to pick up a furniture or a person off the ground

    Reply
  48. Lost Remnant Posted on March 17, 2019 at 3:53 am

    Are you from Bahston?

    Reply
  49. Stuke Posted on March 25, 2019 at 3:08 am

    Only thing I don't like about the hex bar is they max out at 5 plates.

    Reply
  50. Chris Manager Posted on April 7, 2019 at 12:04 am

    Was more of a squat with the hex there scott

    Reply
  51. David Zwonto Posted on April 11, 2019 at 2:10 pm

    Great stuff sir. Would you say that using 2 equally weighted kettlebells is the same as using the hex bar?

    Reply
  52. Robert Langdon Posted on April 22, 2019 at 9:12 am

    Okay ben affleck

    Reply
  53. Tom M Posted on April 22, 2019 at 11:06 pm

    If the goal is bodybuilding, can this exercise be used in place of both deadlift and squats?

    Reply
  54. Don Jones Posted on April 27, 2019 at 5:28 am

    You sound like Paul Chek

    Reply
  55. James Leach Posted on April 30, 2019 at 3:29 pm

    Oh, shit. This guy, I forgot to subscribe. Doing so now… Also, I dig the accent, hex baa deadlift!!!

    Reply
  56. kelpo Posted on May 5, 2019 at 8:46 am

    Why do you talk like your 5

    Reply
  57. Raze2dust Posted on May 12, 2019 at 12:32 am

    But are we missing out on lower/upper back gains with hex-bar? I feel it focuses more on glutes+hams, but one reason I love deadlifts is because it's such a great back+legs workout. I like doing both, using the barbell when it is free in the gym, and otherwise using the hex-bar (which is usually free since people don't seem to like it)

    Reply
  58. Tiim Smiith Posted on May 15, 2019 at 9:40 pm

    I wanna take you to a Gay bah! Gay bah! Gay bah!

    Reply
  59. Elder Yautja Posted on May 23, 2019 at 5:31 pm

    I would also highly recommend switching to the hex bar for a spell if your deadlift has plateaued. I had seen zero gains on my max deadlift (I lift conventional, sumo just doesn't suit my proportions) for over a year despite working almost sorts of variations.

    Switched to the hex bar and my one rep max shot up 100lbs in 3 months.

    Reply
  60. IluSsIoNnN Posted on May 25, 2019 at 12:44 pm

    For me, the hex bar is the boss. If I would ever switch the gym and they don't have one, I'll buy one myself. It's my back that' suffering if I don't.

    Reply
  61. AAA Posted on May 28, 2019 at 7:38 pm

    Not one R was pronounced in this tutorial

    Reply
  62. Jason Manning Posted on May 30, 2019 at 8:37 am

    Thank you Scott, I found this very helpful

    Reply
  63. Wave Bomber Posted on June 1, 2019 at 9:23 am

    Don't change accents

    Reply
  64. notgood38 Posted on June 2, 2019 at 10:58 pm

    When do you develop an accent? WTF?

    Reply
  65. The Noble One Posted on June 6, 2019 at 1:44 am

    I personally like the hex bar a bit more

    Reply
  66. ultimaetsolder Posted on June 8, 2019 at 9:50 pm

    Hex baw vs Baw bah.

    Reply
  67. Jay Jaxson Posted on June 14, 2019 at 11:13 pm

    Staaaaarh. Baaahhhhhbell

    Reply
  68. Paul Day Posted on June 17, 2019 at 10:12 pm

    Any good brand hex bar under $100??

    Reply
  69. Luis Guzmam Posted on June 22, 2019 at 7:34 pm

    I only deadlift on the hex now. It’s just not worth it to me to keep reinjuring my lower back trying to deadlift on a Bahhbell. I haven’t had a single injury since I made the switch.

    Reply
  70. Eirik-Andre Johansen Posted on June 23, 2019 at 11:30 pm

    as a Kickboxer and currently working as an apprentice, i got limited time to train. So much so that the time it would've taken me to perfect the barbell variation is too high of a cost. The hex bar is a good alternative as it lets me perform the movement with less restrictions because of bad form.

    Reply
  71. Noah Gearhart Posted on June 26, 2019 at 2:28 am

    I have used the hex bar because I get way better gains from it

    Reply
  72. Fei Fong Wong Posted on June 26, 2019 at 12:12 pm

    baaaahbel deadlift and hex baaaaah deadlift

    Reply
  73. XT Nardeccs Posted on June 26, 2019 at 10:55 pm

    Can someone explain to me why Scott has a Boston accent now? He never used to? I feel like I'm in a alternate universe or something

    Reply
  74. Jon Snow Posted on June 28, 2019 at 1:34 pm

    my bahhbell fell apaahhht. gawtahh get in my cahhh and go to tha stooahhh

    Reply
  75. Anubhav Sharma Posted on July 1, 2019 at 5:47 pm

    which day we should do hex bar deadlift leg day or back day?

    Reply
  76. nyrick999 Posted on July 9, 2019 at 4:43 am

    Am gonna get strong with a hex baah, so i can rock the cash baah.

    Reply
  77. joel wail Posted on July 9, 2019 at 3:36 pm

    Scott i was wondering if you have to keep your feet pointed outward just like you would for squats.

    Reply
  78. Reese's MasterPieces Posted on July 12, 2019 at 4:45 pm

    "Heckspa"? What is that – sauna that only hets reasonably warm?

    Reply
  79. EternalNature Posted on July 13, 2019 at 3:18 am

    I love the hex baaaaaaaaahhhh meow

    Reply
  80. I'm On Your Roof Posted on July 14, 2019 at 1:20 pm

    Thank you so much for this video!!!!! It gave me some seriously positive validation that I needed to keep progressing.
    I've been cycling through RDL's, Traditional & Sumo Deadlift, Rack Pulls, and Hex Bar Deadlifts for the past few years. I'm good to go on all, UNTIL I hit about 255lbs. There I find my lower back takes the brunt of the lift and I end up with a sever strain. Only the Hex deadlift allows me to go past 255…way past 255 with no issues, and I feel full posterior chain activation with it as well. Also with the Hex bar, if I approach a weight or rep that I can't handle, I know it right away and stop, whereas on the others I can grind through despite compromised form. I love how the hex bar instantly puts and keeps me into the correct form for the lift.

    Reply
  81. Pedro Rivera Posted on July 16, 2019 at 11:12 pm

    This dude saying the alphabet: abc……o,p,q,aaah,s,t,u…….

    Reply
  82. Andy Dryer Posted on July 26, 2019 at 4:12 pm

    Raaaaaw powa

    Reply
  83. GV Posted on July 30, 2019 at 12:23 pm

    Focus on the raaaw powwwaaaaa

    Reply
  84. William Seipp Posted on August 2, 2019 at 4:09 pm

    old video but I'll give my two cents.

    when I was 20ish I was stronger and I recovered from injuries faster. Less was at stake if I did.

    now I'm 34. despite lifting weights for years and knowing the theory of proper form, I don't lift enough to do it well. my form probably always sucked, but now if I do it shitty I pay for it.

    it's a bitch to get the hex bar, load it up and put it away ( unpopular exercise at a small gym ) but you know what?

    being injury-free is a priority now.

    Reply
  85. Edward McDickersome Posted on August 4, 2019 at 4:59 am

    I can confirm. I've loved deadlifts for over a decade, but 10 months ago, even with many many years of safe deadlifting, I hurt my back severely. Herniated disc and sciatic pain for over 10 straight months. Its not worth the risk. We all hit the gym hard, and we all get away with "poor" form when we get tired a million times….until we don't.

    Reply
  86. TheGeniusAnd Posted on August 9, 2019 at 5:02 pm

    angry powerlifter noises

    Reply
  87. Bog Standard Posted on August 11, 2019 at 4:47 pm

    Tha Shareef don’t like it…

    Rockin tha hexbah,
    Rock the hexbah.

    Reply
  88. Samuel Duclos Posted on August 12, 2019 at 11:55 pm

    I tried both out of curiosity right now i can put out 235 on the barbell, but with the hex i can jump right up to 270 and my goal is to hit 300

    Reply
  89. Pøp Shøp Posted on August 13, 2019 at 7:22 am

    powaaahh liftaaahs should use the hex baaaah. lol
    i gotta get the faaah week trasfaaahmation thing.

    Reply
  90. Steve Parker Posted on August 18, 2019 at 11:29 pm

    Great video i did injure my back on Deadlift, my bad form did it,🤬 now its fixed im on the Hex bar and lovin it.👍🏻💪🏼

    Reply
  91. Cody Posted on August 21, 2019 at 4:17 pm

    You’re using high handles which makes the exercise less effective because of the reduced range of motion. This is exactly why I believe telling people to use a hex bar for deadlifts is irresponsible because they will probably use high handles.

    Reply
  92. adam shaw Posted on August 22, 2019 at 11:55 pm

    I have short arms. I got tired of swinging the bar away from my body to avoid ripping my dick and balls off. I switched to hex bar.

    Reply
  93. bowser515 Posted on August 24, 2019 at 10:08 pm

    Genuinely question. Is there any reason ever to switch from the hex bar to an Olympic bar for deadlifts? I've always struggled with a straight bar. Mainly because I'm tall and my knees inevitably get in the way and force me into an unnatural position. That and I've had issues with back pain before and I'd obviously like, to avoid that in future. But I can load up the hex bar and perform the move just fine. Am I missing out at all by not using a straight bar to deadlift?

    Reply
  94. hectorsoy Posted on August 27, 2019 at 12:22 am

    if your gym doesn't have a hex bar you're going to the wrong gym! Great video!

    Reply
  95. mtscountrytime86 Posted on September 1, 2019 at 9:58 pm

    Barbell requires more range of motion, therefore it requires more muscle groups, therefore: it builds more muscle. Buuuuut that being said, since it requires more range of motion and more muscle groups,
    It also increases the chance of injuries. The trap bar is great for beginners and/or those recovering from injury. I personally use both but I prefer the barbell.

    Reply
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