Barbell Hack Squat

Directions:

Preperation/body position

1. Load bar with correct weight. Put on safety collars.
2. Stand with a medium stance, with barbell positioned on the floor closely behind.
3. Squat down, and grasp barbell with an overhand grip.
4. Keep back straight, and feet flat on the floor.

Excution/Movement

1. Extend knees and hip to stand up, whilst lifting the bar of the floor. Keep feet flat on floor, and back straight throughout the execution.
2. Once fully extended, descend to starting position, stopping once thighs are just below parallel to the floor.
3. Repeat for desired amount of repetitions.

Comments

The barbell hack squat is not commonly seen performed in gyms, it is quite an ‘old school’ exercise. If the movement can be mastered then it is effective at stimulating the quadriceps, hamstrings, gluteus maximus, gastrocnemius, solues, and core muscles.

Care should be taken to keep back straight, head up, and hips low during the execution of the lift.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.