I got excited when my strength training personal trainer pulled out the Hex Bar. Me? Really?
My coach put on 5kg one each side for me to start, and the first question I’ve asked is how heavy it is for the bar itself? He gave me a smirk so it is for me to find out then! There, i said Google is my best friend!
The Gerard trap bar weighs in at 20 kgs (45 lbs), just like an Olympic barbell. The conventional type weighs approximately 13.3 kgs (30 lbs), which is 2/3rds of the weight of a Gerard trap bar. And lastly, the XL trap bar weighs in at 25kgs (55 lbs) and can rack a staggering 225 kg (approximately 500 lbs).
livestrong.com
Deadlifts with Hex Bar
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So it’s a total of 10kg plates on it when I do my first set, coach only wants 6 lifts from me, and I couldn’t lift it up again after putting it down after 3 lifts so I rested – by bending down. Coach then told me because I did not rest standing up, I’m actually tiring my body muscles making re-lifting even harder. I shouldn’t stop and rest for too long because I should take advantage of the strength of my muscles when the momentum builds up.
I did 10 lunges with 2 x 2.5kg dumbbells then went back to Hex Bar Deadlifts again (with additional 2 x 2.5kg for second set, another 2 x 2.5kg for the third set) and I did it the suggested way – up and down without long break and I was able to complete it nicely.
The Tempo Squats
Squats are compulsory since day one.
I do different sorts of squats everytime I train and I remember starting squats with 5kg dumbbell 2 months ago and now I’m on 10 or 12kg, though coach tried 15kg once and I experienced dizziness so I’m back to lighter weights.
I used to do 200 squats at home before I engaged a Personal Trainer, to realise it’s of no use if it’s not done correctly. Coach started me with just 5 correct squats when I start and my legs wobbled walking down the stairs.
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10 Squats and then deadlifts with two 10kg dumbbells. 3 sets. “Engage your back muscles to do this.” he said. “This is for your abs.” he added. Deadlifts are for abs? 😂 I’ve always thought only sit-ups are for abs.
Deadlifts primarily work your lower back, but also work your glutes, quads … every muscle group in the body, including the abdominal muscles
livestrong.com
Sumo Squat Variation
I think I’m only did 6 of this for 3 sets lol.
Here’s what I’ve found from youtube to demonstrate what I did – Fast forward to 1:14 (it says it’s called Sumo Squat Variation)
Coach made it clear that he didn’t want any disturbance / interruptions so all these photos are after training. Now I look forward to my after training muscles aches 😂
As I’ve shared in the previous post, I’m only taking protein shakes after workout, not prior. Coach usually has back-to-back sessions so I get to see how he carried out his training with others while I am taking time to cool down from my session. Always so inspired to watch.
Do you train too? How long have you been training and what’s your sets like?
