Step 1: Sit down in the seat and place your feet up on the platform. Step 2: Your feet should be about shoulder width apart and at chest height. Make sure the seat is close enough so that your knees make at least a 90 degree angle. Step 3: Make sure that your knees are pointed straight up to the ceiling. Step 4: Using your legs push the seat you are sitting in backwards until your legs are almost straight. Do NOT fully lock your legs out. Step 5: Try to keep the weight on your heels as much as possible. Step 6: Bend at the knees slightly and push straight back, quickly as possible (DO NOT fully lock out). This completes one repetition. Step 7: Don't let the weight go all the way back down till you have completed your last repetition.

The hex bar deadlift focuses on the quadriceps (muscles on the front of your thighs) more than the conventional deadlift. It’s an easier exercise on your back, because your center of mass is within the hex bar, rather than behind the bar. Steps Start by standing right in the center of the hex bar, with your feet somewhere between a shoulder’s width to a hip’s width apart, and your knees slightly bent. Make sure your shoulders are directly above your hips, and that your head and your neck are in neutral positions. When executing the hex bar deadlift your chin should stay tightly tucked, and the weight on both of your feet should be distributed evenly. Make sure your feet are gripping the floor in order to keep yourself stable. Your arms should be by your sides, slightly bent at the elbows. Take a considerable inhale and exhale before you start lowering yourself towards the bar handles by bending at the knees. Take firm hold of the handles. At this stage you should be engaging the muscles in your back. This is done by rotating your arms so that your inner elbows are facing forwards. Now you can lift your hips until you start to feel stretching in the backs of both legs. At this point your shoulders will be higher than your hips, and your hips should be higher than your knees. Your shins should be upright. Keep your spine neutral and the bar centered as you begin to push yourself upwards through your feet. Squeezing your glutes will allow your hips to move forwards. Remember to keep your arms long at this stage. Now you can start to move downwards.

The Pallof press is anti-rotation hold exercise that will work wonders in helping you develop a stable core.