Welcome to STS's version Deadcember—a month-long dedication to mastering the hex bar deadlift. With weekly changes to the set and rep schemes, this structured progression will culminate in testing our 3-rep max on the final day of the block.
Why the Hex Bar?
The hex bar (or trap bar) is a fantastic tool for deadlifting, offering unique benefits over the traditional barbell. Its neutral grip and positioning reduce stress on the lower back while increasing quad engagement, making it a versatile option for building strength and improving mechanics. The hex bar provides a safer, more joint-friendly alternative to the traditional deadlift.
The Deadcember Hex Bar Program
Here’s how we’re structuring the month:
Weekly Set and Rep Variations: Each week will focus on a different set and rep scheme to target various aspects of strength. From high-rep endurance-building sets to lower-rep, high-intensity sessions, the progression will ensure steady improvement.
Accessory /Supplemental Work: Each session will be supported by accessory and supplemental movements tailored to improving our overall strength.
Recovery Focus: With the demanding nature of Deadcember, active recovery—foam rolling, stretching, and mobility work—will be critical to staying healthy and maximizing performance.
The Grand Finale: The ultimate goal is simple yet challenging: to test your 3-rep max with the hex bar on the final day of the block, December 27th. This will be the culmination of the month’s hard work, a testament to your discipline and determination.
Embrace the Grind
Deadcember with the hex bar isn’t just about pulling heavy weights—it’s about commitment, adaptation, and pushing your limits. By changing the set and rep schemes each week, you’ll build strength, resilience, and confidence leading up to the grand finale.
So, step into the hex bar, grip tight, and let’s make this Deadcember one to remember.