ALPHA Human Performance: Hex Bar deadlift---a good friend of my lower back and straight bar cousin

I actually like using the hex bar from time to time for developing my legs in place of the straight bar. When I am in that mood and do not want to load up my back "from the neck down" with straight bar squats, I load my body "from the floor up" using the Hex Bar.

A good rule to follow is to keep a nice flat back and tighten your core as you pull from the ground. To prevent toe loading (heals rising while in the squat position), Ill push my toes to the top of my shoes as I squat so I can try to get back to my heels more. (note: The Hex Bar can also be used for RDL----instead of squatting down, kick your hips back.)

Check out the video the see the hex in action!

DB 1-Arm Snatch

Want a simple power builder that is basic, but an absolute killer? Try DB 1-arm snatches.

1) Grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart.

2) Descend your hips in a "power position" with flat back and chest up

3) Quickly pull the dumbbell toward the ceiling while at the same time extending your knees and hips and raising on to the balls of your feet, keeping the dumbbell close to your body as you pull it.

4) As the dumbbell gets to its highest point, very quickly rotate your elbow under the weight while extending your arm.

The dumbbell will rest over the top of your shoulder with the palm facing away from your body. "Catch the weight with knees slightly bent

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Hex Bar deadlift---a good friend of my lower back and straight bar cousin