The squat is a fundamental exercise in the world of fitness, but when it comes to choosing the right equipment, the Hex Squat stands out for several reasons. In this article, we'll explore the key difference to the traditional squat and the benefits it brings to your body!
Index
What is the difference between Hex Squat and traditional Squat?
La main difference between squatting with the Hex Bar and squatting with a traditional barbell lies in the amplitude of movement.
In the classic barbell squat, the barbell rests on the upper part of the back, effectively limiting the range of motion.
In contrast, the Hex Bar squat offers aless limited range of motion, allowing you to exploit the entire range to obtain a greater muscle activation.
The hexagonal design of this bar not only helps maintain a better posture during exercise, but distributes weight evenly; unlike the traditional barbell squat, where the weight is placed on the upper back, often causing a forward lean and increasing the risk of injuries.
The impact on the muscles is different.
Both exercises they target similar muscle groups, including quadriceps, hamstrings, glutes and lumbar area.
However, due to the wide range of motion and body position in the Hex Bar squat, these muscles are engaged more effectively.
This is especially crucial for those who struggle with joint problems or discomfort.
- Traditional barbell squats can place significant stress on the knees and hips, especially if the shape isn't flawless.
Correct Execution of Hex Squats
- First of all, the position of the feet is fundamental: they should be shoulder width apart or slightly wider.
- Grab the handles with your palms facing you pinch (made with three fingers) prone, thus maintaining control of the bar.
- La stability and force of the core they are essential to support the lifting of the Hex Bar.
- Imagine preparing to receive a punch, contracting your abdominal muscles to maintain stability.
- Raise the Hex Bar off the ground smoothly, avoiding sudden movements.
- Keep one correct posture throughout the exercise, avoiding hunching your back or sliding your shoulders forward.
- La Squat depth should be until the thighs are parallel to the ground or slightly below.
- Focus on pushing through your heels as you come up from the squat position.
Which Muscles Are Involved?
The Hex Squat engages several key muscle groups:
- Quadriceps: anterior thigh muscles, help build strength and definition.
- Hamstrings: located in the back of the thighs, they are worked intensely, helping to develop strength and balance in the leg muscles.
- Glutes (abductor muscles): they collaborate in hip extension and maintaining an upright posture.
- Abdominal muscles (core): they are active throughout the movement, contributing to stability.
- Lower back muscles: Act as stabilizing muscles for the spine during exercise.
- Calf muscles: assist in the upward movement by returning to the starting position.
- Trapezius muscles: They are involved throughout the exercise, contributing to overall upper body strength.
The Benefits of Squats with Hex Bar
The Hex Bar Squat offers a number of significant benefits to your workout:
- Less stress on knees, hips and back: Compared to traditional squats, the Hex Bar squat reduces stress on these joints, making it more suitable for those who have had injuries in the past.
- Better posture and weight distribution: Thanks to the hexagonal design of the frame, posture is improved, and weight is distributed more evenly, reducing the risk of injury.
- Greater muscle activation: the greater range of movement and body position favor more effective involvement of the muscles, leading to more significant results.
- Adaptable to all fitness levels: You can adjust the intensity by varying the weight used, making Hex Bar squats suitable for beginners and more advanced athletes.
And you, did you know the Hex Squat? Have you already tried it? Let us know in the comments and remember to follow us on our telegram channel
SUBSCRIBE HERE TO THE TELEGRAM CHANNEL
