Strength And Conditioning
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Hex Barbell Deadlift
EXERCISE CATEGORY: Lower Body/Multi-Joint
MUSCLES UTILIZED: Gluteus Maximus, Erector Spinae, Hamstrings (Semimembranosus, Semitendinosus, Biceps Femoris), Quadriceps (Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Rectus Femoris), Trapezius, Rhomboids, Deltoids, and Finger Flexors
UPWARD MOVEMENT – 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. Initiate the Upward Movement by extending the hips & knees at the same rate, maintaining a constant torso angle in relation to the floor. While keeping the body weight on the balls of the feet ensure that the hips do not rise faster than the shoulders and keep the back firm and flat. Continue to simultaneously extend the hips and knees until the body reaches a fully erect torso position. Keep the elbows fully extended throughout the Upward Movement.
DOWNWARD MOVEMENT – Keeping a rigid, and flat or slightly arched back, flex the hips and knees and lower the Hex Barbell back to the floor with control. Lightly touch the plates on the Hex Barbell to the floor and come to stop without releasing the tension on the Hex Barbell to finish the Downward Movement.