ExRx.net > Directory > Quads > Exercise . This slouched position places excessive stress on your spine, which can easily cause a back injury. Far too often, lifters will properly complete the first portion of the exercise.Â, Then, they quickly drop the weight to the floor on the way down. Hack Squats - Muscles Targeted. It’s more of an intermediate exercise since balance and coordination are required to effectively keep the tension equal on both legs. b) Pause briefly, squeeze your glutes, and slowly return to the starting position. Load some weights onto your barbell and place it securely on your rear deltoids.  Start from a standing position with your feet roughly hip width apart, your chest held high, and your back straight. Reach back and grip the bar with your palms facing behind you with hands shoulder-width apart. Don’t forget to consider carefully related your gymnastic goals! Your calves and hamstrings work to stabilize your lower body. Utility: Auxiliary: Mechanics: Compound: Force: Push: Instructions. The hack squat is a machine-based squat accessory exercise that works your quads and glutes, while eliminating the stabilization requirement seen in a barbell back squat. The load of the hack squat is below your hips which minimizes forces and strain on the spine. Get into the best shape of your life with 9 Alien Secrets to Long Term Fitness Success!Just enter your name and email address and we will send you our FREE Ebook filled with close kept alien secrets! The barbell hack squat places an intense stress on your quadriceps. Keep chin parallel to floor. Here’s how you can do this move. We cover everything you need to know about the barbell hack squat to help you master this unique exercise. The barbell hack squat is a lower-body strength exercise. Maintain tightness in your core and repeat! Classification. The lack of a machine hack squat forces them to use the barbell. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Many people find them uncomfortable and the form can be pretty tricky, but if you can’t get access to a squat rack, leg press or a smith machine they’re worth trying to see if you enjoy them. 2. Physique competitor Lawrence Ballenger shares his brutal one-week routine. Coined by the famous strength-builder Hackenschimdt, it’s an exercise with many benefits. Stand with your feet shoulder-wide, flat on the floor. In terms of alternative exercise to the barbell-hack squat, other people recommend front squat, Jefferson squat Smith machine hack squat, and others. While some weight transfer forward can challenge your quads, lifting your heels up off the ground can add excessive stress to your knees. Â, Instead, try to bring your hips slightly back to initiate the motion and allow the barbell to freely come up the backs of your legs.Â, The last barbell hack squat mistake is rushing the motion. First, your glutes activate to drive your hips upwards. The barbell hack squat intensely activates the quadriceps muscles on every repetition. a) With your back straight and your core engaged, contract your quads to drive your heels into the ground and stand upwards.Â. It is best to utilize an overhand grip for a traditional hack squat. Back injuries can sideline you for weeks and lead to chronic pain. 1. Build Muscle. Assume a standing position with your toes slightly flared out and your feet wider than shoulder width apart.Â. Grab the handles with an overhand grip and step away from the machine to create some tension.Â. By starting with the weight on the floor and having to pick it up from the ground, the risk of falling underneath a weight is taken away and allows for you to ‘bail-out’ of the exercise if you feel uncomfortable at any point. Workout Summary. Most experienced bodybuilders prefer performing the free weights version of the hack squat as opposed to performing it on a machine. Hack squat – the barbell is held in the hands just behind the legs; this exercise was first known as Hacke (heel) in Germany. In the barbell hack squat, the barbell will be beneath you, and you will be raising it between the floor and the back of your thighs as you squat. The hack squat is a targeted lower body exercise that can be performed using a hack squat machine or a barbell. Lastly, your core muscles engage to stabilize your mid-section throughout the barbell hack squat. If this happens to you, allow your knees to flex forward as you descend. When you’re doing a barbell hack squat, you’re doing a deadlift with the barbell sitting between your legs. Since most gyms have a Hack Squat Machine a rarely seen exercise is the BB version of this awesome movement. ), Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies. To fix this mistake, simply focus on tightening your core and keeping your back straight throughout the exercise. The Barbell Hack Squat is an old-school strength exercise that's been around forever. Engage your core and squat downwards into your front leg.Â. Be sure to keep the straight bar close to your body throughout each rep. You can use many other forms of resistance to perform a hack squat. It develops lower body parts such as the glutes, quads, hamstrings, and calves. Unless your gym does not have a hack squat machine, there is no need to substitute a hack squat. As you descend some more weight and stick to the floor to you, allow your knees to full.... Have a hack squat couple heavy books or hack squat barbell else you can get shredded., Dumbbells, kettlebells, or plates behind you. be much more low-back friendly as the glutes and... 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