Guide to the Barbell Hack Squat
The barbell hack squat allows for the benefits of weighted
squats to be utilized with an emphasis on safety over the
traditional barbell squat. This exercise works the quadriceps,
hamstrings, and gluteus maximus. It's important to use good form
when doing any type of lifting.
For this reason it's strongly recommended to have a spotter
present. Not only can a spotter help you when you reach muscle
fatigue, but they can also help motivate and guide you in using
proper technique.
To begin this exercise, stand in front of a barbell with your
selected amount of weight. Your legs should be just in front of
the barbell. Enough so that it easy for you to bend down and
grab the bar.
Keeping your back straight, squat down and grab the bar. Your
hands should be wide enough for your arms to feel comfortable
while standing with the bar in your hand. You'll also want to
grasp the bar with your palms facing behind you. Remember to
keep your elbows slightly bent as well.
Begin the lifting the bar by standing, extending your legs. Your
arms shouldn't move during this motion. Keep your back straight
and stand, making sure not to lock the knees. Bend the legs and
return to the beginning position. Once a set is started, the bar
should not touch the ground again until the repetitions for that
set are complete.