If you’re looking for a new way to mix up your training routine, an Olympic hex bar could be the best piece of strength equipment to invest in for your home gym. This type of free weight can take your workouts to the next level, targeting several different muscle groups, and you don’t need to be a fitness expert to use it correctly.
When compared to standard bars, Olympic bars are heavier and more durable, designed to handle larger weight plates. For strength training, this piece of gym equipment is a real game-changer, and below, we have explored how you can use an Olympic hex bar at home to elevate your fitness journey.
Why Choose an Olympic Hex Bar?
Olympic hex bars offer lots of benefits thanks to their unique shape and ergonomic grip. They’re designed so you can stand “inside” the bar while you’re lifting, supporting improved muscle contraction by preventing contact with the upper thighs and torso. The hex bar makes lifting heavier weights safer and more comfortable, leading to more effective strength training. It’s an incredibly versatile piece of gym equipment for arms, legs, core, and other big muscle groups, making it a popular choice for home gyms.
Common Hex Bar Exercises for a Full-Body Workout
When you’re using an Olympic hex bar, the neutral grip and balanced load allow you to perform a wide range of movements. With a maximum weight capacity of 300kg and multi-grip knurled handles, a heavy-duty, solid steel 25kg hex bar is arguably more useful to have at home than popular gym machines. If you’re planning a full-body workout with an Olympic hex bar, here are some common exercises you can do to make the most of your home gym equipment:
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Deadlifts
Olympic bars are often associated with deadlifts, and the hex bar can also be used for this popular exercise. The design of a hex bar will help engage the entire lower body and core, while reducing strain on the lower back, supporting a more natural movement. This exercise is ideal for both beginners and advanced lifters, and it’s easy to increase the weight over time.
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Squats
A hex bar will help distribute weight evenly whilst you’re squatting, improving safety and helping with glute, quad and hamstring development. Using this type of bar instead of other free weights can encourage an upright posture, taking some of the pressure off your knees and back, and reinforcing core engagement.
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Farmers Walk
This type of exercise can be easy to overlook, but it’s a great way to work several muscle groups at once. Carrying heavy weight plates with a hex bar will build grip strength, shoulder stability, core control and full-body strength. It’s a simple exercise to add to your workout routine that will help you get noticeable results.
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Shoulder Shrugs
Directly target your traps, upper back and shoulder muscles by using an Olympix hex bar for shoulder shrugs. This type of bar allows you to lift heavier weights more safely than when using dumbbells, maximising the impact of this exercise. You don’t need much space in your home gym for this type of exercise either, making it a great way to build upper-body strength.
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Overhead Press
Work your shoulders and triceps by doing an overhead press. Using a hex bar can help improve joint alignment when compared to straight bars, and the neutral grip is easier on the wrists and elbows. With an Olympic hex bar, you can push heavier weights while doing a shoulder press without common discomfort.
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Lunges and Split Squats
Improve leg strength with lunges and split squats, while encouraging good posture and protecting your spine. Using a hex bar for these exercises can help you engage more stabiliser muscles by challenging your balance and coordination, and lunges and split squats can be more effective than you might think.
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Bent Over Rows
Getting the right posture when doing bent over rows can be difficult, but using an Olympic hex bar can help. You can train the upper back and arms, strengthening key muscle groups, and the multi-grip handles will allow you to focus on form, reducing the risk of injury. Adding bent over rows to your routine will support other exercises too, from deadlifts to pull-ups.
What to Look for When Purchasing an Olympic Hex Bar
Whenever you’re investing in new home gym equipment, it’s important to make sure you’re purchasing suitable solutions to support you on your fitness journey. Here are some key things to look for in an Olympic hex bar:
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Quality - Look for heavy-duty, solid steel bars that are able to withstand heavy weights and frequent use. Quality materials ensure the bar stays straight and safe, even during the most demanding workouts.
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Knurled Handles - Multi-grip, textured handles will be easier to hold, especially when lifting heavy weights. Knurling can help stop your hands from slipping if they’re sweaty from training, and you can confidently carry out different exercises.
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Weight - Olympic hex bars are usually around 25kg, which is heavier than standard barbells. However, this weight can be useful wherever you are in your fitness journey, and you might not need to add as many weight plates for an effective workout.
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Grip Variety - Having multiple handles allows you to carry out a variety of exercises, and your height won’t impact your ability to comfortably lift the bar. High and low handles are particularly useful for tailoring the range of motion too.
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Storage Space - Olympic hex bars can be bulkier than standard barbells, so it’s important to check the dimensions before you purchase. Hex bars with built-in stands can be a space-saving solution for home gyms.
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Reputation and Reviews - Buying from a reputable supplier is essential. You can trust that the gym equipment will be of the highest quality and suitable for your workouts. Always read the product information and take a look at customer reviews to help ensure you’re investing in the best Olympic bar.
Purchasing Versatile Gym Equipment
Ultimately, the Olympic hex bar is one of the most versatile pieces of gym equipment, making it ideal for full-body workouts. No matter what your fitness level or goals may be, a hex bar can help build strength and target the whole body. Having one piece of gym equipment for arms, legs, core, and other key muscle groups is perfect when you’re exercising at home.
If you’re looking for a reputable supplier for gym equipment, be sure to explore the range of products we have at Gymless. We are a family-run company and are passionate about supplying the highest quality products to strength athletes. If you need some advice about which hex bar to purchase, feel free to get in touch today, we’re happy to help.