Welcome to the final installation of the deadlift progression in the BridgeAthletic Building Blocks series.
Today we will take on the pinnacle of the Deadlift progression – the Hex Bar Deadlift.
We prefer to recommend the Hex Bar / Trap Bar over a regular barbell because it helps to decrease shear forces on the lumbar spine. This allows you to stabilize your shoulders in neutral and promotes proper movement mechanics, especially with taller athletes.
Exercise 5: The Hex-Bar Deadlift
Stand with your feet slightly wider than shoulder-width apart, toes rotated out slightly. Keeping your chest up and hips down, squat down and grab hold of the side handles. With a controlled movement, standup without locking out your knees. Slight pause. Control the movement as you return to the start position. Focus on not crashing the bumper plates into the floor. Repeat for prescribed reps in a controlled tempo.
Bridge Tip: Keep your chest up and hips down, especially as you get tired. Do not start the movement by raising your hips. This puts pressure on your lower-back, making the movement similar to a back extenstion and not a full-body movement.
More Building Blocks:
Be sure to check out the rest of the progression if you have more questions on how to master the squat.
Day 1: Frog Squat
Day 2: Monster Walks
Day 3: KB/DB Goblet Squat
Day 4: DB Deadlift
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We’re here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.
BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training. Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.
Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic. Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.
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