BIOMECHANICS OF WEIGHTLIFTING: A COMPARISON OF STRAIGHT BARBELL AND

HEXAGONAL BARBELL DURING THE DEADLIFT.

The deadlift is a full body strength exercise that is frequently performed in resistance training
settings. It is most often used for strength and power development, as it allows for the use of
heavy loads, which generates large muscular forces (Bishop et al., 2014; Escamilla et al.,
2002). The exercise is a multi-joint movement that activates several large muscle groups.
Research has shown that, compared to other free weight exercises, the deadlift involves the
lifting of heavier loads (Beachle and Earle 2008; International Weightlifting Federation 2014).
Strength and conditioning professionals typically include the deadlift in their programs to
strengthen the legs, hips, back and torso musculature (Beachle and Earle 2008; Zatsiorsky
1995). The aim of this article is to review current literature in deadlifting and which barbell
variation provides greater biomechanical advantages and muscular activation. The article
will enable a strength and conditioning coach to make an informed choice as to which
variation may be more beneficial to their athlete or non-athlete.

Results have confirmed that large muscular moments can be produced during a deadlift with
the greatest values at the hip followed by the lumbar spine, ankle, and knee (Cholewicki et
al.,1991; Brown and Abani 1985). In addition, Brown and Abani (1985) also reported in their
study that competitors who lifted the heaviest loads were exposed to greater internal forces.
Beachle and Earle (2008) determined that the movement of a deadlift requires grasping a
barbell while in a squatting position, then elevating a barbell by producing a force through
the legs to the floor as the hips and knees extend. When the hips are fully extended the
concentric action of the movement ends, then is followed by an eccentric action that returns
the barbell to the floor. It is also crucial that the barbell remains close to the body throughout
the lift, ensuring that the load remains closer to the lifters centre of gravity (Swinton et al.,
2011).

There are many variations of the deadlift exercise. Variations of the deadlift are also often
performed to alter the movement patterns and muscular requirements of the exercise
(Camara et al, 2016). One such variation is the hexagonal bar deadlift. The hexagonal bar
enables athletes to perform the deadlift while the load is positioned closer to their body, as
the lifter is inside the frame of the bar. The hexagonal bar also enables the lifter to keep a
more erect posture, reducing strain on the lumbar spine (Gentry et al., 1987). The hexagonal
barbell is now a standard resistance training implement used widely in the strength and
conditioning training of athletes and is most commonly used to provide a variation of the
deadlift exercise (Shepard 2009). Camara et al., (2016) reported in their study, that the use
of a hexagonal bar deadlift may be a more appropriate exercise selection. This is due to the
exercise not only being more dominant to the quadriceps but it allows for even distribution of
load among all lower limb joints. To date, one study has compared the hexagonal barbell
with a straight barbell deadlift during the deadlift exercise. The results indicated that the
hexagonal barbell reduced stress on the lumbar region while enhancing force velocity and
power (Swinton et al., 2011).

In a study by Swinton et al., (2011), they reported that due to the positioning of the load due
to the hexagonal barbell design, there was a significant reduction in the moment arm of the
resistance across all the joints. As a result, it was determined that peak moments developed
at the lumbar spine, hip and ankle were significantly lower than when using the straight
barbell. Swinton et al., (2011) also revealed that there was an increase in the peak moment
at the knee in comparison to the using the straight barbell. They theorized that this was due
to the direction of the resistance moment. Due to the straight barbell with a load being
positioned in front of the knee, this reduced a muscular effort to extend the knee. However,
the hexagonal barbell load was positioned behind the knee for most the movement and
created a flexor moment that increased muscular effort and peak moment.
During a study by Camara et al., (2016), they revealed that EMG results showed a
significantly greater amplitude value from the vastus lateralis during the concentric and
eccentric phase of the hexagonal barbell deadlift in comparison to the straight barbell. The
information collated led to more specific data, which determined a greater quadriceps
dominant movement in comparison to the straight barbell. Swinton et al., (2011) reported
that if the objective is to maximise muscular activation of the erector spinae muscles and
specifically the lumbar region, then the results from the study suggest that the straight
barbell is preferable. The authors further go on to report that the hexagonal barbell offers an
effective alternative if an individual has a history of lower back pain or is participating in the
final stages of rehabilitation.

In conclusion, this article not only highlights the importance of utilising the deadlift in a
training program to improve muscular strength and power, it also shows how the variety of
barbells can alternatively produce slightly different outcomes. However, variation of the
deadlift does target different muscle groups but ultimately lower limb and lumbar muscular
activation is produced. Strength and conditioning coaches should consider the variety of
barbell deadlifts when designing a program and provide the most appropriate deadlift
exercise for their athlete.
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