i herniated my l5-s1 very badly two years ago. didnt think I would be walking well, ever again. eventually got back into the gym, started with goblet squats (front loading/braces core) and really helped me mentally loosen up to reignite the mind muscle connection posteriorly. i still can;t back squat. 6'2 with an ape index that is a bit too long (almost at my knees), but zombie/arm fold barbell front squats have made my core SO much stronger. i can maintain an upright positiion. just got my hex in the mail with 2 45s and am very excited to rebuild my legs.
I'm in the same boat. I have 3 extruded discs in my back and barbell squats put way too much pressure on my spine. These are a great alternative and take a lot of the direct pressure off my lower back.
I really liked how you turned the bar around so you could go lower. And your feet positioning to be able to squat lower than 90º. So happy to see a pro do this exercise how I like to do it, now I don't feel like the whole world is upside down 🤗
Same here, I've got bad hip and would find deadlifts disappear from my workouts with just a barbell. Bought hex bar and opened up loads of new movement i can manage.
Billy Bass : btw, never do squats on a Smith. Keeps your body too linear. A Max rack is ok because you have some forward and backward latitude allowing for proper form.
Douglas: You explained and demonstrated this the best I have ever seen in the 20 years or so of the internet. Question: Have you ever done a cycle with a combination dead lift depth/ squat depth "hybrid in between the two" and noted the results in strength and or hypertrophy of the quads, namely the vastus lateralis and vastus medialis?
Thanks for this! I'm just picking up weight lifting after a long pause and my new gym doesn't have a squat rack, but has a trap bar. I didn't feel comfortable with cleans just yet, so this is perfect!
I need to get one of these hex bars. I workout at home, but don't have a squat rack or a spotter. I am 5'8" and feel like my arms are to short to use a bar on my back with lighter weight and keep a good grip on it to lift it over my head etc.
i actually rigged up a t-bar and hooked close grip bar on out side where plates were and faced other direction... you can also place 2''-4''boards spaced for feet if you need to go lower... a squat like this seems amazing... you can fry your quads and removes the fear of normal squats totally...It also works upper body quite a bit...
The best piece of equipment I ever bought was my hex bar. Once you can squat over 250lbs in traditional squats, it hurts your neck, shoulders and lower back. Hex bar squats are much safer, especially if you workout alone. My groin hurt just seeing that stance ua-cam.com/video/7LgVq_JLbKc/v-deo.html
I herniated my disc so I haven't been able to do conventional squats because of the strain on my low back it causes but these are amazing for keeping my legs juicy and strong. Highly recommend if you have a low back injury and still want to hit legs. Also t bar squats are nice too
Nice tips, I’ve been using an elitefts safety squat bar for my squats, but will try using my hex bar for these squats instead of for my deadlifts. Btw what brand is that wall mount plate rack you have for your steel plates? Thanks in advance.
Hello do you think hex bar its good for my bad knee I have arthritis. Been watching lots of videos where they say for knee not to pass toe when working on squats, lunges etc.. and this really helps. Been doing barbell belt squats and it helps my knee since I can lean back and squat without knee passing toe so stress its not on knee but flutes and quads. Will hex barbell be OK for my knee?
I have 2 buldging disk in lower back so I don't do barbell squats anymore. I also have a bad knee knee so I been doing landmine belt squats which I think they are ok and does not bother my back or my knee, as long as my knee does not passes my toe while squatting then knee will be fine. Can I build legs with trap bar or should I just stick to belt squats
@He-Man ! Where does it say...back squats...?????? I never heard of doing squats with a hex bar . But YES I do deadlifts with the hex bar because of what you said....I'm almost 60 and don't need to break my back but I do keep going up in weight.
@He-Man ! LOL, all a misunderstanding on both ....but I love doing hex bar squats compared to a regular deadlift which just kills my form. Have a good day.
@Cliff Hanley sorry meant with respect to what the hands and upper body are doing compared to the squat. They say in exrx if the weight is heavy with deadlifts then the lats get involved so I put in the pulling part but maybe I shouldn't have. The legs should be doing most of the work.
@@deanwaller8283 look at the range of motion, he’s having to throw his knees forward and he’s still not parallel with the ground. It’s a crap movement. The differences between this and a deadlift that he’s mentioning is hip position but that varies from person to person on deadlift anyway. The benefits that you’d expect from squatting would be very limited here meanwhile you’re also working muscles you would in deadlift as it’s a similar movement. You’re better off doing regular squats, and regular deadlift. I do normal squats that low smith machine squats for time under tension, fantastic. Yet again we have fitness trainers trying to re invent the wheel to sell themselves to inexperienced people that don’t know any better. The more experienced lifters see right through this crap. My friend does “hex bar squats” he’s being doing them for over a year he still looks like a mess doing it because there’s no direct A-B Movement and he’s no stronger and his legs look like broomsticks. Just stop trying to do stupid shit to prove a point and build up with the basics.
@@adamparsons4518 It’s a squat variation and you do not have a friend who’s been doing them for a year with no results. You’re lying to try to prove an invalid point.
@@liegelord135 yes I do mr lord. He’s a runner and does weights on the side but due to that fact he hasn’t got any stronger. It’s not a squat it’s a completely un optimal deadlift
Shepherdschapelcom Theseasonorg explains the whole Bible God bless 1. KNOW that all have sinned and fall short of the glory of God. Romans 3:23 2. UNDERSTAND the wages of sin is death. Romans 6:23 3. CONFESS that Jesus Christ is Lord, and believe in your heart that God raised Him from the dead. Romans 10:9 4. REPENT of your sins Luke 13:3 5. READ and STUDY God's Word to show yourself approved. 2 Timothy 2:15 6. PUT ON the whole armor of God. Ephesians 6:11 7. BEWARE of the son of perdition who is coming first disguised as Jesus to oppose and exalt himself above all that is called God, or worshipped. 2 Thessalonians 2:3,4 8. WATCH and PRAY until the true Christ returns. Luke 12:37 Remain as a chaste virgin waiting for her true husband (Christ). 2 Corinthians 11:2.
@Shrugged Collective Hi, at min. 2:18 you talk about back squat and front squat equivalent trap bar's exercises, explaining that the different hips heights are the paramount difference to perform the first one (maintaining low hips) or the second one (maintaining high hips). Overall, what one is better for a tall guy who switched to trap bar from barbell because low back problems in your opinion? Thank you and greetings from Italy.
Great idea; I always hated a bar on my back...and front squats
but front squats are fucking awesome to get a strong core/back
@@driesvandenbroecke1697agree but sadly I messed my back up doing improper squats over the years this is way healthier for my wrestling
Hex bars are also cheaper and take up less space than a squat rack.
This squat hits my glutes and hamstrings way harder than traditional squats and its much easier on the knees and spine.
I'm getting amazing results and my discs thank me!
i think these type of squats allow trainer to destroy muscles without a spotter and the worry of injury... Great compound movement imo..
i herniated my l5-s1 very badly two years ago. didnt think I would be walking well, ever again. eventually got back into the gym, started with goblet squats (front loading/braces core) and really helped me mentally loosen up to reignite the mind muscle connection posteriorly.
i still can;t back squat. 6'2 with an ape index that is a bit too long (almost at my knees), but zombie/arm fold barbell front squats have made my core SO much stronger. i can maintain an upright positiion. just got my hex in the mail with 2 45s and am very excited to rebuild my legs.
I'm in the same boat. I have 3 extruded discs in my back and barbell squats put way too much pressure on my spine. These are a great alternative and take a lot of the direct pressure off my lower back.
Did the mail man squat alot to deliver you the hex bar at your door? 😅
I really liked how you turned the bar around so you could go lower. And your feet positioning to be able to squat lower than 90º. So happy to see a pro do this exercise how I like to do it, now I don't feel like the whole world is upside down 🤗
I love these squats and i can go so much heavier this way than going on my back! Thank you ❤❤❤
I love hex bar squats. Great for extra volume for the traps too
Thank you for this video!!! My surgeon absolutely loves the hex bar for me. And your squad suggestions are excellent. Thank you.
I use the hex bar for rows, dead lifts and shrugs. Safer on my low back and knees.
Same here, I've got bad hip and would find deadlifts disappear from my workouts with just a barbell. Bought hex bar and opened up loads of new movement i can manage.
Billy Bass : I hear ya bro. Try the SSB (safety squat bar) for squats, you will love that too.
@@geraldbrienza4474 never heard of that one, is that like a smith machine?
@@geraldbrienza4474 just looked it up, looks good piece of equipment. 👍
Billy Bass : btw, never do squats on a Smith. Keeps your body too linear. A Max rack is ok because you have some forward and backward latitude allowing for proper form.
Excellent. Short, sweet and to the point coaching tips on using this piece of gym equipment. Thanks for taking the time to share.
Douglas: You explained and demonstrated this the best I have ever seen in the 20 years or so of the internet. Question: Have you ever done a cycle with a combination dead lift depth/ squat depth "hybrid in between the two" and noted the results in strength and or hypertrophy of the quads, namely the vastus lateralis and vastus medialis?
Good quality and thorough instructions.
Keep up the good work 👍
Excellent good sir...thank you!
Thanks for this! I'm just picking up weight lifting after a long pause and my new gym doesn't have a squat rack, but has a trap bar. I didn't feel comfortable with cleans just yet, so this is perfect!
I can’t wait to try this at the gym since I don’t barbell squat. I never used a hex bar so I’m nervously excited
I need to get one of these hex bars. I workout at home, but don't have a squat rack or a spotter. I am 5'8" and feel like my arms are to short to use a bar on my back with lighter weight and keep a good grip on it to lift it over my head etc.
i actually rigged up a t-bar and hooked close grip bar on out side where plates were and faced other direction... you can also place 2''-4''boards spaced for feet if you need to go lower... a squat like this seems amazing... you can fry your quads and removes the fear of normal squats totally...It also works upper body quite a bit...
The best piece of equipment I ever bought was my hex bar. Once you can squat over 250lbs in traditional squats, it hurts your neck, shoulders and lower back. Hex bar squats are much safer, especially if you workout alone. My groin hurt just seeing that stance ua-cam.com/video/7LgVq_JLbKc/v-deo.html
I herniated my disc so I haven't been able to do conventional squats because of the strain on my low back it causes but these are amazing for keeping my legs juicy and strong. Highly recommend if you have a low back injury and still want to hit legs. Also t bar squats are nice too
i have herniated disc's in my neck and this is best type of squats for me now..
Super set these with rdl aka Romanian deadlifts for the hams and glutes you got a complete leg work out
I love you for this video!! THANK YOU SO MUCH!! 👍👍❤️❤️‼️
Awesome video! Thanks so much!
Nice tips, I’ve been using an elitefts safety squat bar for my squats, but will try using my hex bar for these squats instead of for my deadlifts. Btw what brand is that wall mount plate rack you have for your steel plates? Thanks in advance.
Hello do you think hex bar its good for my bad knee I have arthritis. Been watching lots of videos where they say for knee not to pass toe when working on squats, lunges etc.. and this really helps. Been doing barbell belt squats and it helps my knee since I can lean back and squat without knee passing toe so stress its not on knee but flutes and quads. Will hex barbell be OK for my knee?
The open end trap bar was built for this ❤️
I need those boxes!!
Super helpful!
What are those boxes called? I want to increase my range of motion.
God bless you Papi
when you say "knees out over your toes" do you mean in line with your toes?, ie if you dropped a line from the knees, it should be hitting the toes?
Over as in above rather than further forward.
I have 2 buldging disk in lower back so I don't do barbell squats anymore. I also have a bad knee knee so I been doing landmine belt squats which I think they are ok and does not bother my back or my knee, as long as my knee does not passes my toe while squatting then knee will be fine. Can I build legs with trap bar or should I just stick to belt squats
Great information are get one squat with safety thanks fella
2:59 where to get a platform like this ?
Hey great content... Do you do suitcase deadlift with kettlebells.. Maybe you can do a quick video..
People, this ist advanced stuff, he is not talking about the Trapbar Deadlift
If your hips low and you press " through the floor", it will hit the legs in first place!!
Good video. The other option is to load with 35s or 25s lbs plates
nice explanation, but can you add some more reps in your video
Where can I get one of those boxes you are standing on? Is that just a wood jerk block?
walmart dot com
in theroy, would this work both squat and DL muslces at the same time? like a hybrid ?
Nice vid gave me ideas
I have a problem of locking my legs after a squat
What is the weight and length of the trap bar
Mines an Olympic hex bar and its 30kg and the length I don't know
Will this make my legs get bigger? Need advice
They will get longer as long as your knee grows.
@@johnjacob1412 Funny guy, you deserve a trophy for acting like a clown
@@thewiseguy7100 Don't be a wise guy.
@@johnjacob1412 You started to act like a clown
Gone get me a hex bar.
Talk to me about that platform…what’s that?
hey, how tall are you btw?
hey what exactly is the purpose of the wood block near the har bar? where would i find it?
I think it's making him stand on a higher level so as to make him reach further down to lift the hex bar thus increasing his range of motion ROM.
Where would you find a block of wood? Idk bro, blocks of wood are extremely rare.
@@Kian19870 Haha killing me boss.
Home Depot or Lowe's are you friend.
Hola quetal! Pongan una traduccion en español abajo por favor!
Was that a Torche riff? It was, wasn’t it?
Also looks like a strongman deadlift haha
Why not just do squats for legs and hex bar deadlifts for legs,back and overall body .
@He-Man ! Where does it say...back squats...?????? I never heard of doing squats with a hex bar . But YES I do deadlifts with the hex bar because of what you said....I'm almost 60 and don't need to break my back but I do keep going up in weight.
@He-Man ! LOL, all a misunderstanding on both ....but I love doing hex bar squats compared to a regular deadlift which just kills my form. Have a good day.
Cliff Hanley alan thrall says it's the same move anyway except you're pulling so maybe the weight will be more than a squat would be.
@Cliff Hanley sorry meant with respect to what the hands and upper body are doing compared to the squat. They say in exrx if the weight is heavy with deadlifts then the lats get involved so I put in the pulling part but maybe I shouldn't have. The legs should be doing most of the work.
His knees not at a 90° angle
Bar is upside down
B
WTF is a 'hex bar'? According to wiki its a trap bar.
Correct
both are right
It’s a fucking deadlift
Nope,it's a squat
@@deanwaller8283 look at the range of motion, he’s having to throw his knees forward and he’s still not parallel with the ground. It’s a crap movement. The differences between this and a deadlift that he’s mentioning is hip position but that varies from person to person on deadlift anyway. The benefits that you’d expect from squatting would be very limited here meanwhile you’re also working muscles you would in deadlift as it’s a similar movement. You’re better off doing regular squats, and regular deadlift. I do normal squats that low smith machine squats for time under tension, fantastic. Yet again we have fitness trainers trying to re invent the wheel to sell themselves to inexperienced people that don’t know any better. The more experienced lifters see right through this crap. My friend does “hex bar squats” he’s being doing them for over a year he still looks like a mess doing it because there’s no direct A-B Movement and he’s no stronger and his legs look like broomsticks. Just stop trying to do stupid shit to prove a point and build up with the basics.
@@adamparsons4518 It’s a squat variation and you do not have a friend who’s been doing them for a year with no results. You’re lying to try to prove an invalid point.
@@liegelord135 yes I do mr lord. He’s a runner and does weights on the side but due to that fact he hasn’t got any stronger. It’s not a squat it’s a completely un optimal deadlift
Shepherdschapelcom Theseasonorg explains the whole Bible God bless
1. KNOW that all have sinned and fall short of the glory of God. Romans 3:23
2. UNDERSTAND the wages of sin is death. Romans 6:23
3. CONFESS that Jesus Christ is Lord, and believe in your heart that God raised Him from the dead. Romans 10:9
4. REPENT of your sins Luke 13:3
5. READ and STUDY God's Word to show yourself approved. 2 Timothy 2:15
6. PUT ON the whole armor of God. Ephesians 6:11
7. BEWARE of the son of perdition who is coming first disguised as Jesus to oppose and exalt himself above all that is called God, or worshipped. 2 Thessalonians 2:3,4
8. WATCH and PRAY until the true Christ returns. Luke 12:37 Remain as a chaste virgin waiting for her true husband (Christ). 2 Corinthians 11:2.
@Shrugged Collective Hi, at min. 2:18 you talk about back squat and front squat equivalent trap bar's exercises, explaining that the different hips heights are the paramount difference to perform the first one (maintaining low hips) or the second one (maintaining high hips). Overall, what one is better for a tall guy who switched to trap bar from barbell because low back problems in your opinion? Thank you and greetings from Italy.