Barbell Hack Squat How To Exercise Guide

Video Demonstration

If you are looking to build size and definition to your legs, this old school barbell training method will get you there.

This lift is very well suited to progressive overload. All that you need to do is increase the amount of weight to continue to increase the difficulty when you are performing it.

The Barbell Hack Squat gets classified a lower body Strength Training exercise.

There are several different topics we will cover on this exercise.

This article will cover how you perform it with video, image, and a written step by step description detailing each step required for you to do it.

The equipment you need to be able to perform it. The different muscles that it uses. Some of the benefits you get when including it into your training routine.

We will then cover some different training tips to help make sure you get the most out of this lift.

Barbell Hack Squat How to Guide

Image Example

Step by Step Description

Step 1: Stand straight up and hold a barbell behind you with your arms extended. Your feet should use approximately shoulder width apart. Your Hands should be just slightly wider than shoulder width apart. The palms of your hands should be facing outwards away from your body.

You are now in the starting position.

Step 2: Keep your back straight and your head and eyes up. Breathe in and slowly push your hips back while bending at your knees lowering your body until the thighs are parallel to the floor. You hit parallel when the crease at your hip is in line with your knees.

Step 3: Exhale as you drive your heels into the floor. Pressing mainly with the heels of your feet and squeezing the thighs, raise back up to the start position as you breathe out.

Difficulty Level

Because of the awkward positioning of this lift, it has an Intermediate difficulty rating.

Equipment Required

To perform this exercise, you will need a barbell and weight plates.

Muscles Worked

The Primary muscle used by this lift is your Quadriceps.

This lift also works several other muscles groups but to a much lesser extent. These are your Forearms, Back, Core and the Hamstrings.

Benefits of the Barbell Hack Squat

This variation is more efficient than the Hack Squat machine.

Many people find by increasing the amount of weight they can lift on the Barbell Hack Squat they also increase the weight they can lift on other compound lifts. The most common lifts people see an increase are Deadlifts and other Squatting variations.

If you workout at home but cannot afford a squat rack, this is a great exercise that will allow you to train your legs hard without having to lift the bar over your head (limiting the weight you can use) to get into position.

• Alternate Exercises

• Barbell Front Squat
• Goblet Split Squat
• Single Leg Box Squat
• Front Foot Elevated Split Squat

Inclosing

If you are looking for a challenge leg workout that will help build your quads strength, size, and definition, this is the perfect lift to add to your routine.

When you first start using this lift, you will probably find the position awkward. Keep practicing your form, and in time you will feel more comfortable when you perform it.