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  1. #1
    Registered User bulldog91's Avatar
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    Does hex-bar deadlift hit the whole lower body?

    I've been neglecting lower body in my home workout during COVID times and have the space for one piece of equipment. If my only lower-body exercise is the hex-bar deadlift, would that be enough to hit everything? Seems to me that it hits quads, hams, glutes, calves, lower back to some degree. Obviously not 100% optimal, but is this a reasonable plan in non-optimal times?
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    Registered User air2fakie's Avatar
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    Not sure what you mean by "enough" - it'll hit everything to some degree, but don't see why you'd want to limit yourself to one lower body exercise just because you're limiting yourself to one piece of equipment.
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    Registered User bulldog91's Avatar
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    Originally Posted by air2fakie View Post
    Not sure what you mean by "enough" - it'll hit everything to some degree, but don't see why you'd want to limit yourself to one lower body exercise just because you're limiting yourself to one piece of equipment.
    By "enough" I mean "enough to cause at least some growth/gains in all parts of the lower body without causing any harmful imbalances." Do you have any other ideas for hitting the lower body within the constraints of a limited home workout?
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    Originally Posted by bulldog91 View Post
    By "enough" I mean "enough to cause at least some growth/gains in all parts of the lower body without causing any harmful imbalances." Do you have any other ideas for hitting the lower body within the constraints of a limited home workout?
    Squat, RDL, hip thruster. If possible, bands hamstring curls, sissy squats.
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    Registered User air2fakie's Avatar
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    Originally Posted by bulldog91 View Post
    By "enough" I mean "enough to cause at least some growth/gains in all parts of the lower body without causing any harmful imbalances." Do you have any other ideas for hitting the lower body within the constraints of a limited home workout?
    Yes, trap bar DLs can cause at least some growth/gains without causing any harmful imbalances. However, you can do other leg exercises with the trap bar, plates alone or just bodyweight if you weren't looking to do only one exercise for your lower body. "Non-optimal times" has nothing to do with that.
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    limiting to deadlift alone is not a good idea, more exercises are needed
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    Trap bar deadlifts can be done in multiple ways to emphasise certain areas.

    More of a squatty, ass low starting position is going to involve more quad.

    Higher, further back hip position like you’d get in an SLDL is going to be more back and hamstring.
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    Originally Posted by bulldog91 View Post
    I've been neglecting lower body in my home workout during COVID times and have the space for one piece of equipment. If my only lower-body exercise is the hex-bar deadlift, would that be enough to hit everything? Seems to me that it hits quads, hams, glutes, calves, lower back to some degree. Obviously not 100% optimal, but is this a reasonable plan in non-optimal times?
    I've used one for half a year. And I really love it. It helped me to improve my squat. Also very good for lower back. But not enough for hamstrings. You can still get a barbell for romanian deadlift to work your hams.
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