The hex-bar deadlift. At a relatively light 15 kg in weight, it is easier to use for athletes training with lighter loads. ’s go-to lift last season? 99 It’s often referred to as a “trap bar,” since many bodybuilders do shrugs with it. It offers a good amount of flex, helping you get into a (slightly) more advantageous positioning when deadlifting heavy loads. The sumo deadlift pattern only has knurling in the middle of the bar, allowing the outer parts of the shaft, the parts most likely to rub against the legs, to be smooth. As others have pointed out, the biggest drawback of both the straight bar deadlift and the barbell back squat is the amount of harmful stress it puts on the lumbar spine. While the Army will still compel you to complete, Aside from replacing the sit-up with a meaningful measure of upper-body pulling strength and trunk stability, the six-event ACFT also introduces a non-trivial amount of equipment (. This hex bar is … On 1 October, 2020, the ACFT goes live. The sleeves’ coating can be further personalized, with either bare steel or chrome steel available (price may vary). A Different Approach to Deadlifting As I said, the hex bar’s construction makes deadlifting completely different. The information contained on this site is either open source, the author's opinion, or total B.S. The conventional deadlift features a load that must be lifted in front of the body with a pronated or mixed grip. The average deadlifts in this study were 244.5kg (539lbs) for the conventional deadlift, and 265kg (584lbs) for the trap bar deadlift. If you’ve reluctantly chosen to move forward and train for the ACFT, or if you’re still miffed over the straight bar snub, this article is for you! Response to the Army Combat Fitness Test (ACFT) is certainly polarizing, but it appears the ACFT and its logistical tail has reached cruising altitude and will touch down soon at an installation near you. We’ll introduce a simple hypothesis for the Army’s hex-bar preference, We’ll review deadlift bro-science and the real peer-reviewed facts, We’ll tell you exactly what to do with all this information to improve yourself and your unit, We’ll even offer practical recommendations for how to train for the ACFT 3-repetition maximum deadlift (MDL) without any equipment at all. If you are a novice lifter, every bit of this is great news. Electromyographic comparison of barbell deadlift, hex bar deadlift, and hip thrust exercises: a cross-over study. What’s the difference between a deadlift bar and a stiff bar? Most notably, why does the Army show preference for the hex-bar over the presumably more available straight bar!? It offers two knurling patterns: one for conventional deadlift and another for sumo deadlifts. J Strength Cond Res 32(3): 587-593, 2018-The aim of the study was to compare the muscle activation level of the gluteus maximus, biceps femoris, and erector spinae in the hip thrust, barbell deadlift, and hex bar deadlift; each of which are compound resisted hip extension exercises. It depends. Traditional weight-room wisdom (aka “bro-science) posits this change in positioning reduces stress to the low back when lifting with the hex bar as compared to the conventional deadlift. Loadable sleeve length: 40.8 cm (16 1/16″). Our hex bar deadlift standards are based on … Strong and powerful hip extensor muscles are essential for sport performance, activities of daily living, and injury prevention (9,18,19). Many elite strength and conditioning professionals have abandoned the conventional deadlift and the squat due to the hex-bar’s effectiveness. Perform your best on the Army Combat Fitness Test (ACFT), ACFT Standards: Why the Army is using a Hex-bar to assess Soldiers' Strength, On 1 October, 2020, the ACFT goes live. Olympic 2-Inch Combo Hex Bar by D1F for Weight Lifting – 750lb Capacity -Silver Hexagon Deadlift Bars with Knurled Handles for Powerlifting - Standard Dead Squat Barbell for Bodybuilders 4.8 out of 5 stars 203 $173.52 $ 173. You will be holding the hex bar handles at your side and pull up the bar around you. The ACFT Hex Bar Deadlift in my opinion, is the best new event on the Army’s new PT test.
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