Hexagonal barbell (some people call it diamond bar or ring barbell), the name is just like the appearance, it is a hexagonal barbell.
Because of its special design and opposite-grip handles, the hexagonal barbell is very popular in many trainings, the most famous of which is the farmer's walk
In addition, using a hex barbell for deadlifts will make it easier for you to learn to pick up heavy objects from the floor correctly, using a hex barbell for bench presses in a counter-grip position, and shoulder presses will be kinder to your shoulders!
Today we are going to introduce to you how to use hexagonal bars to perform trapezius exercises
Usually when training the trapezius muscles, people will choose barbells or dumbbells for shrugging. The barbell is located in front of the body (grip in the front, and the arm is rotated inward, which may affect the posture of the shoulder), which will cause some discomfort in operation. Although dumbbells The wrist is in a neutral position, but there is no advantage in bearing weight!
The hexagonal barbell can perfectly solve this problem!
The hexagonal barbell's grip (neutral grip) design allows you to comfortably hold heavy weights and better train your trapezius muscles!
The following is an exercise tutorial and some training points!
1. Step into the ring bar with both feet, hold the handle with both hands, and then pull up the barbell in a deadlift position!
2. Stand up straight, keep your spine neutral, tighten your core muscles, and avoid holding your chest, rounding your shoulders, lowering your head, and arching your back!
3. Straighten your arms naturally, use the upper trapezius muscles to lift your shoulder blades upward (shrug), and imagine your shoulders touching your ears! At the top of the movement, fully contract the upper side of the trapezius muscle, stay for one second, and then slowly lower the scapula back to the starting point.Stand!
Note:
Keep your trunk in a good body posture when bearing weight. As mentioned earlier, do not have chest, rounded shoulders, or head stretched forward!
When falling, be slow and don’t fall freely to avoid tearing the shoulder joint!