The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member Nongan's Avatar
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    Deadlift Question

    Ok, so I here everyone here talking about deadlift. At school, we do hex deadlift, which, looks alot like regular deadlift, but you use a hex bar instead. Now 2 questions: a) do they work the same muscles? and 2) if i were to start doing regular deadlift, would the weight be the same as I can do on hex deadlift?

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  3. #2
    Wrecker of Homes d'Anconia's Avatar
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    The weight would be slightly different for two reasons. First of all whether the grip that you use on the hex bar is the same as you use on a regular BB and second of all depends on how much your hex bar weighs. Standard BB weighs 45lbs I believe.
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

  4. #3
    Wrecker of Homes d'Anconia's Avatar
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    Oh and they'd work the same muscles. The only slight difference would possibly be in the forearms if your grip was different. As a simple answer... they'd work the same muscles.
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

  5. #4
    Senior Member Nongan's Avatar
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    Ok, but alot of guys around the forums bench & squat alot more than me, but I hex almost as much as their regular deadlift, so thats what i was wondering. my best hex was 4 x 305, and I'm only 145 pounds, so I thought there might be a difference in weight between the two. And yes, you're right, the grip is slightly different, and the hex bar weighs 50, compared to a standard 45 pound bar.

  6. #5
    Wrecker of Homes d'Anconia's Avatar
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    So what's the deal, do you guys just not have regular barbells that you can use? I suppose it really doesn't matter which bar you use but it would be easier to compare your strength in relation to other people if you were using the standard barbell. Just try using the barbell sometime if you want a definite answer to your questions...
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

  7. #6
    Senior Member Nongan's Avatar
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    Ok, I will try standard deadlift, maybe tomorrow. And yeah we do have standard barbells to use, but our teacher requires us to do hex deadlift (along w/ bench, squats, clean & jerk, "box" squats (partials), and military press), so I dont do standard deadlift.

  8. #7
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Tell your teacher that you're gonna do standard/olympic deadlifts and not those hex ones. If he is gay about it, tell him you'll teabag him and give him a cleveland steamer.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  9. #8
    Senior Member Sensei's Avatar
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    Quote Originally Posted by Nongan
    Ok, so I here everyone here talking about deadlift. At school, we do hex deadlift, which, looks alot like regular deadlift, but you use a hex bar instead. Now 2 questions: a) do they work the same muscles? and 2) if i were to start doing regular deadlift, would the weight be the same as I can do on hex deadlift?
    A hex/trap bar deadlift is a lot different than a regular deadlift w. a barbell. The hex/trap bar takes a lot of stress off of your hamstrings and lower back. Take things slowly when you switch from a trap bar to a regular barbell - generally, people who train exclusively w. one will be a lot weaker when they switch to a barbell.

    Some people will disagree with me (Paul Kelso for one, who wrote a book about shrugs and trap bar use - a great book btw), but I don't think that trap bars do much for your regular deadlift.

  10. #9
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by Sensei
    A hex/trap bar deadlift is a lot different than a regular deadlift w. a barbell. The hex/trap bar takes a lot of stress off of your hamstrings and lower back. Take things slowly when you switch from a trap bar to a regular barbell - generally, people who train exclusively w. one will be a lot weaker when they switch to a barbell.

    Some people will disagree with me (Paul Kelso for one, who wrote a book about shrugs and trap bar use - a great book btw), but I don't think that trap bars do much for your regular deadlift.
    Yep. A trap bar dead is much closer to a hack squat or leg press, and I easily pulled 30lbs more with a trap bar than a barbell, in part because of lower ROM from raised handles but also because of the vertical path.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  11. #10
    Wrecker of Homes d'Anconia's Avatar
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    Now wait a second... Nongan is he having you do the deadlifts with you standing in the middle of the... uh... hexagon-like thingy, like so you are surrounded by the bar?
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

  12. #11
    Senior Member Nongan's Avatar
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    yeah, thats how you do it. its the same motion as regular deadlift mostly, but the grip is different, and the bar is different too
    Age: 18
    Height: 6'
    Weight: 175
    BF: 12%
    Bench: 175
    Squat: 225
    Deadlift: soon...
    Time Lifting: 2 yrs.
    Started as a skinny 95 pound wimp.

  13. #12
    Senior Member Sidior's Avatar
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    anyone have any links to what this looks like?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  14. #13
    Senior Member Nongan's Avatar
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    http://www.fitnessedgeonline.com/fes...&pf_id=AOT-56&

    thats the bar, its the same exact motion as regular deadlift, except you stand inside that bar, and hold onto the handles (palms facing in)
    Age: 18
    Height: 6'
    Weight: 175
    BF: 12%
    Bench: 175
    Squat: 225
    Deadlift: soon...
    Time Lifting: 2 yrs.
    Started as a skinny 95 pound wimp.

  15. #14
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    I used to use a trap bar for deadlift when I was in high school. oru school didn't have enough bars to go around(we were a poor school). I could do a lot on the trap bar and when i switched from those to regular deads I had to drop a little more than 100lbs off to do it right. I guess it was to get the different muscles worked in to it. It took a couple of years to get my deadlift back up to what it was with the trap bar

  16. #15
    SFW! drew's Avatar
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    Hex bar will be easier as the weight is already at your center of gravity. With a standard DL you have to work to get the bar into your CoG. Start working with standard DLs and just get better at them. Hex DL is a good supplemental, but it doesn't replace deadz.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  17. #16
    Senior Member b_sinning's Avatar
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    Hex seems like it would be a lot easier and not work your back as hard.
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    7/27
    Bench: 1x315 Squat: 4x365 Dead: Need to Max
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  18. #17
    Breaker of Skulls Guido's Avatar
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    Yes, hex bar is different that using a BB. It's also not the same motion. Using the hex bar is closer to doing, say rack squats, than it is to doing conventional deadlifts. The bar is closer to your center of gravity than with a BB. Also, you would have a more upright posture when using the hex bar, closer to that of sumo deadlift than conventional, although you have to use a closer stance. The more upright posture involves the legs much more heavily than the back, especially the quads. Finally, you cannot use a mixed grip with a hex bar, so you better have really good grip strength to be able to get maximum benefit, as grip will most likely be a limiting factor once you get up to really heavy weights.
    5'9" 195 lbs
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    SN 209x1 C+J 250x1


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  19. #18
    Senior Member Nongan's Avatar
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    Ok, so today for the first time I did regular deadlifts. With good form I mananged to get 205 x 1, but with o.k. form I was able to pull 225 x 1. I don't know if thats good or not. Input?
    Age: 18
    Height: 6'
    Weight: 175
    BF: 12%
    Bench: 175
    Squat: 225
    Deadlift: soon...
    Time Lifting: 2 yrs.
    Started as a skinny 95 pound wimp.

  20. #19
    Senior Member djreef's Avatar
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    It sounds just fine. Keep adding weight over the course of weeks, and you'll be up there with the monsters in no time. And don't give up your hex bar movements as they do work different muscle groups. I'd alternate them on given weeks.

    DJ

  21. #20
    Wrecker of Homes d'Anconia's Avatar
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    It's not where you're at but where you're going and how you're going to get there that counts.
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

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