Strength And Conditioning
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Hex Barbell Deadlift & Burpee
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing a hex barbell and body weight. Utilizing Free Weight & Body Weight Exercises can increase strength, power and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy and endurance development for athletes.
The Hex Barbell Deadlift develops the muscles of the upper and lower back, abdominals, glutes and quadriceps and increases trunk stability. The Burpee develops total body power and agility and can be utilized as an excellent warm-up/conditioning exercise.
Hex Bar Deadlift – Stand in an Athletic Position (chest up, shoulders back, and a slight flex in the hips, knees and ankles) inside a Hex Barbell. Squat downward and grab the handles on either side of the Hex Barbell with a neutral grip. Keeping the arms fully extended, maintain a slight arch in the lower back. Stand up until the knees, hips, and torso are fully extended. Lower the weight back to the floor while maintaining a slight arch in the lower back.
Burpee – From a standing athletic position drop into a push-up by placing the palms shoulder-width on the ground and jumping both feet back. Explosively bring the feet forward towards the chest. When both feet are in contact with the ground jump to a standing position.
Hex Bar Deadlift – Beginners (0 – 3 Months Exercise Experience) should perform 5 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 5 – 12 Reps for 2 - 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 5 – 12 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Burpee – Beginners (0 – 3 Months Exercise Experience) should perform 3 – 5 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 5 – 12 Reps for 2 – 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 5 – 12 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
