When I moved to Texas about 3 years ago I left my squat rack in Michigan, along with a lot of my weights. I spent a lot of time doing squats with no weights except for my body weight, and while this maintained my quads, hamstrings, and glutes I was looking for ways to add resistance. I tried dumbbell squats and they are at best awkward, so I abandoned that idea. I don’t have room for another squat rack in my game room upstairs so I did a little searching and found this thing called a Hex Bar. I looked into what you could do with this bar and found that it really is good for two exercises, including a squat/dead-lift and shrugs. The two pictures below give you an idea of what the bar and the squat/dead-lift look like in action.
I found that the squatting exercise is really a combination of squatting and doing a conventional dead-lift. The bar itself weighs 50 pounds so even if you only load it up with a couple 25 pound Olympic plates you have 100 pounds of resistance to work with. One of the things I like about this type of bar is that you can put a lot of weight on it and you don’t need to lift it over your head like a conventional barbell. It is also a great space saver for those of us with limited room for equipment. Does it work? In my experience it worked my quads, hamstrings, glutes, and lower back to some degree. I noticed that my legs and glutes were pretty sore for a couple days following a workout with the Hex Bar, so yes it really works.
To put less strain on your lower back and more focus on your quads and hamstrings don’t go all the way to the floor on when you are coming down for the next repetition. It also does a great job if you want to do shrugs. So if you have limited space and want to give your legs and traps a great workout the Hex Bar is definitely worth looking into. You can pick one up for around $100 – $150, plus you will need some Olympic weights to load on the bar. Here is a short video to give you an idea on how to perform the squat/dead-lift correctly with the Hex Bar: