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Trap/Hex bar Deadlift and the Army Combat Fitness Test

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  • Trap/Hex bar Deadlift and the Army Combat Fitness Test

    I heard some Army Cadets chatting in the airport last month about the new Army Combat Fitness Test and as a Vet (15 years out) I was stoked to find out that the Army is going to test DL strength as part of its forthcoming fitness requirements.

    And I was also pleased to find that the Army specifically prohibits using the "D-handle" that reduces the range of motion.

    Although I DL > 2x my body weight, I've never trained the Trap Bar DL, and since I don't strength train for completion but for self fulfillment, I thought I might add this variant to my routine.

    So I thought I'd initiate a discussion on this. Things I'm curious about:
    1. What do hex bars typically weigh? The Navy MWR gym at my work has 3 that have the "D-handle" but can be flipped so that it faces down. They are also much shorter than a straight olly bar.
    2. If I stick with the standard DL as the movement I'm primarily training, would hex bar DL be considered an overload variant like a rack pull?
    3. I'll probably just warm up and pull, but if there are any form pointers I should know about please share! A quick google search shows most resources on this using the shorter RoM so I'm not sure if I will get anything out of youtube videos I couldn't figure out on my own within a session or 2.
    Forum topics and other links I've found useful

  • #2
    1. They typically weigh 45 pounds, but versions that have a standard length sleeve tend to weigh 55 pounds and the rackable versions weigh even more.

    2. You could use it as an overload movement (especially if you the D handle)--you could also use as accessory work. Its somewhat near the middle of the hip hinge to knee bend spectrum which would look something like

    Hip Hinge: Good morning - RDL/Straight Leg DL - Conventional Deadlift - Sumo Deadlift - Hexbar DL - Low Bar Squat - High bar squat - Safety Bar Squat - Front Squat: Knee Squat

    3. Just try to keep your lower back and shoulders from rounding