Alright, let’s talk about my recent squats with the hex bar – something I’ve been messing with to spice up leg day.
So, I kicked things off like any sane person would: warming up. Didn’t wanna pull a hammy before I even got started. Did some light cardio – jumping jacks, high knees, you know the drill. Then some dynamic stretching – leg swings, torso twists, just getting everything loosey-goosey.
Next up, grabbing the hex bar. Now, I usually squat with a regular barbell, but I wanted to see what all the hype was about with this hex bar thing. I started light, maybe 95 lbs. Just getting a feel for the movement. Stepped inside the bar, made sure my feet were shoulder-width apart, and gripped those handles tight.
First rep felt… different. My weight felt more evenly distributed, and I felt more upright than with a regular squat. Went down nice and slow, making sure my knees weren’t caving in – gotta protect those joints! – and powered back up. Felt pretty good, actually.
I kept adding weight, slowly but surely. Worked my way up to 225 lbs. That’s where things started getting interesting. The hex bar definitely hits your quads differently. I could feel them working overtime. Back felt solid too, which is always a plus.
Did a few sets of 5 reps at 225. Each rep, I was focusing on form: chest up, back straight, driving through my heels. The hex bar makes it a little easier to keep your torso upright, which is great if you struggle with that in regular squats.
One thing I noticed is that my grip was getting a little fatigued. Those hex bar handles can be rough on your hands. Might need to invest in some gloves or straps if I keep going heavy with this.
After my working sets, I cooled down with some lighter sets and stretches. Foam rolled my quads and hamstrings, because lord knows they were screaming at me.
My takeaway? The hex bar squat is legit. It’s a great way to target your quads and work your posterior chain without putting as much stress on your lower back. I’m definitely going to incorporate it into my routine more often.
Things I’ll tweak next time:
- Definitely need to work on my grip strength.
- Maybe try some variations, like deficit hex bar squats, to really challenge myself.
All in all, a solid leg day. My legs are feeling it, which means I did something right. Time for some protein and a nap!
