Barbell Hack Squat
Differentiation: Mechanics
This variation of a Hack Squat is unique. Here is how: your body is vertical. | When using a hack squat machine, your body would be at an angle. The barbell is positioned behind your body. This position targets and strengthens your calves, | quadriceps, | hamstrings, | lower back, | abs, | obliques, | lats | and trapezius.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain an Olympic bar.
3) Load plates onto the Olympic Bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Stand in front of the loaded bar on the floor behind your calves, with your feet shoulder-width apart.
6) Bend down toward the bar.
7) Grasp the bar with your hands wider than shoulder-width apart and your palms facing behind you.
8) Straighten your back and point your head upward.
9) Raise the bar to standing position.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your head up, inhale while you bend your knees and push your hips back to lower your upper body toward the floor
3) ...until your upper and lower legs form a 90-degree angle and the bar is under your thighs
4) Hold this position for a count of one second.
5) Exhale as you reverse this movement and extend to an upright position.
6) ...until the bar is behind your buttocks.
7) Focus on using your heels to drive your body weight up and not the front of your feet.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Be sure to push with the heel of your foot and not the balls of your feet.
Keep your head up and your back straight when lowering.
To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.
Keep your upper body vertical while executing this movement.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order heavy-duty weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Knee Wraps by Pulse Fitness Gear | $14.95 | |
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
When pushing up, you should feel a deep contraction in your quads.