Deadlifting with Hexagon Plates: Techniques, Considerations, and Best Practices

How do you deadlift with a hexagon plate?

Deadlifting with hexagon plates primarily involves the same fundamental biomechanics as with round plates, but requires specific attention to the initial setup and the bar's interaction with the floor due to their non-rolling, flat-edged design.

Understanding Hexagon Plates in Deadlifting

Hexagon, or "hex," plates are a common sight in many gyms, particularly commercial fitness centers. Unlike traditional round plates, their six-sided design prevents them from rolling when placed on the floor. While this feature offers distinct advantages for general gym safety and plate storage, it introduces unique considerations when performing exercises like the deadlift where the bar starts and finishes on the ground.

• Key Characteristics: The primary distinguishing feature is their non-circular perimeter, which means they do not roll. They also often have a thicker profile for a given weight compared to competition-style round plates.
• Implications for Setup: The flat edges mean the bar will rest on one of these edges when on the floor. This can subtly alter the starting height of the bar and its stability, requiring a more deliberate setup.

Foundational Deadlift Mechanics

Regardless of plate shape, the core principles of a safe and effective deadlift remain paramount. These principles are rooted in preserving spinal integrity and maximizing muscular force production through proper hip hinge mechanics.

• Stance and Grip: Adopt a stance that allows for optimal hip drive (typically hip-width to shoulder-width for conventional, wider for sumo). Grip the bar with hands just outside your shins, using either a double overhand, mixed, or hook grip.
• Spinal Neutrality: Crucial for injury prevention. Achieve this by bracing your core tightly, engaging your lats to pull the bar close, and maintaining a natural curve in your lower back, avoiding both excessive rounding and hyperextension.
• Hip Hinge Pattern: The deadlift is predominantly a hip-hinge movement. The initial pull should be driven by pushing the floor away with your feet, extending your hips and knees simultaneously, while keeping your chest up and the bar close to your body.

Specific Considerations for Deadlifting with Hexagon Plates

The non-rolling nature of hexagon plates necessitates a slightly modified approach, particularly during the setup and the initial concentric phase (the lift itself).

• The Initial Break from the Floor: This is where hex plates are most distinct.
  • Addressing the Flat Edge: When the bar is loaded with hexagon plates, it will rest on one of the flat edges. This can create a slightly different starting height or a less stable initial feel compared to round plates, which typically allow the bar to settle consistently.
  • Increased Starting Range of Motion (Potentially): Depending on the plate's orientation and thickness, the bar's center might sit marginally lower or higher than with standard round plates of the same diameter, slightly altering the starting range of motion.
  • Reduced Rolling: A significant advantage is that the bar will not roll forward or backward away from you during your setup, enhancing safety and consistency once positioned.
• Setup Strategy:
  • Barbell Placement: Position the barbell so that the flat edge of the hexagon plate is consistently oriented towards the floor. Many lifters find it beneficial to align the bar so that the flat edge points directly downwards or slightly towards them, ensuring a stable and repeatable starting point. Avoid having the bar rest on a corner, as this can be less stable.
  • Pre-Tensioning: This is even more crucial with hex plates. Before initiating the lift, take the slack out of the bar by pulling upwards just enough to feel tension in your lats and hamstrings, but not enough to lift the bar. This "pre-tension" eliminates any wobble from the plates settling and creates a solid foundation for the pull.
• Eccentric Phase (Lowering the Bar):
  • Controlled Descent: As with any deadlift, lower the bar with control by reversing the hip hinge pattern. Allow the plates to settle gently onto the floor.
  • Stability on the Floor: A distinct advantage here is that once the bar touches down, the hexagon plates will not roll, making it easier to reset for subsequent repetitions or to safely walk away from the bar.

Advantages and Disadvantages of Using Hexagon Plates for Deadlifts

Understanding these can help you adapt your training approach.

• Advantages:
  • Enhanced Stability at Rest: The plates won't roll, making setup and resetting much safer and less prone to the bar moving unexpectedly.
  • Safer Setup and Reracking: Less chance of the bar rolling off a platform or striking your shins during the walk-up.
  • Reduced Risk of Bar Rolling Away: Ideal for limited space or when you need the bar to stay exactly where it lands.
• Disadvantages:
  • Potentially Variable Starting Position: If not carefully oriented, the bar could rest on a slightly different part of the hex plate each time, leading to minor inconsistencies in the starting height.
  • Less Consistent Bar Path (if not careful with setup): An unstable initial contact point can cause the bar to shift slightly at the very beginning of the lift.
  • Less Ideal for Touch-and-Go Reps: While possible, the flat edge contact can make a rapid bounce-off-the-floor for touch-and-go repetitions feel less fluid or consistent compared to round plates. Most lifters performing touch-and-go with hex plates will still aim for a controlled, deliberate touch rather than a bounce.

Best Practices for Effective and Safe Hex Bar Deadlifts

To maximize your performance and minimize risk when deadlifting with hexagon plates:

• Prioritize Form Over Load: Always ensure your technique is solid before adding significant weight. The unique contact points of hex plates make a meticulous setup even more important.
• Master the Setup: Dedicate extra time to consistently positioning the bar and plates. Feel for the stable contact point on the floor before initiating your pull.
• Controlled Movement: Focus on a strong, deliberate pull from the floor and a controlled descent. Avoid rushing, especially during the initial lift.
• Listen to Your Body: Pay attention to how the lift feels. If the starting position feels awkward or unstable, adjust your setup or bar orientation.

Conclusion

Deadlifting with hexagon plates is a perfectly viable and common practice that adheres to the same fundamental biomechanical principles as deadlifting with round plates. The key differentiator lies in managing the bar's interaction with the floor due to the plates' non-rolling, flat-edged design. By focusing on a precise, consistent setup, mastering the initial break from the floor, and maintaining strict adherence to proper deadlift mechanics, lifters can effectively and safely build strength using hexagon plates. Understand their unique properties, adapt your approach, and prioritize form to unlock your deadlift potential.