Exercises that work your entire body are the best of both worlds if you're trying to target multiple muscle groups at once and also save time [1]. Take, for instance, squat presses [2] or burpee rows [3]. POPSUGAR spoke to Tommy Powers, the strength and conditioning coach for the NHL Florida Panthers and founder of Empowers Performance [4], about his favorite full-body exercise. His top pick? The hex bar deadlift [5].

The hex bar deadlift, Tommy told us, requires total body strength because you work your core, arms, and legs (yes, that means your booty, too!). "You're not doing a ton of axial loading [read: forcing] through the spine," so he said this is a safer exercise to do compared to others that might compromise your back. It's still important, as with every move, to engage the proper muscle groups and remember your form. Tommy said that, as you lift the hex bar off the ground, you should be engaging your abdominals [6], retracting your shoulders (pulling them together), and keeping your head and chest up. "Once your are in extension, ensure that you're in a neutral pelvic position and that your glutes and abdominals are engaged at the top of the movement," he instructed.

Ahead, check out exactly how to do hex bar deadlifts. Also, you don't need to add weight to the hex bar if you don't feel comfortable; it alone can weigh around 45 pounds [7]. Your entire body will thank you!

Deadlift With Hex Bar

• Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
• Stand in the center of the hex bar with your feet hip-width apart.
• Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
• Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
• Squeeze your glutes at the top of the lift to ensure that you get full hip extension.
• Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one rep.
• Do three sets of 12.

If these aren't your thing, you can check out the best deadlift variations here [8].