Exercise of the Week!: Hex Deadlifts
This is probably one of my favorite exercises (I know I say that a lot LOL) when it comes to deadlifts and targeting those glutes and hamstrings.
To do the Hex Deadlift....
- Make sure your feet are hip-width apart.
- Fold at the hips, pushing your butt back as far as you can. You should feel a nice stretch in the glute and hamstrings while doing this.
- Have a slight bend in the knees.
- Keep your back nice and straight with your head aligned. Meaning, don't look too far up and don't tuck your chin into to your chest.
- Grab the bar by the handles and stand up!
A couple of things to watch out for, aka...don't do! ;)
- Don't squat down to get the bar. It's your glutes and hamstrings that should be doing most, if not all, of the work. Have enough bend in the knees to get the bar, but not so much where you are squating.
- Watch for rounding of the back, or making it look like a "rainbow". If you are not working with someone, or a gym partner to watch you, I like to record a couple of reps to make sure I am doing the exercise correctly.
- YOUR BACK SHOULD NOT "FEEL IT" OR HURT!! If your back is getting tired or it is starting to hurt, stop what you are doing and reset yourself. You might be using your back to lift the bar and not your legs.
I do think these are a great exercise for people just starting off with learning deadlifts. For most, it is a more natural movement because it's like picking up two suitcases, which most people have done before. I also like them a lot because you don't need to use a lot of weight, at least starting out, to feel the exercise.
Plus...they build GREAT butts!!! :)