The barbell hack squat is a compound leg exercise which targets the quad muscles, while also using the hamstrings, glutes, calves, hips, core and lower back as secondary movers. I will say that the hack squat has helped me with my deadlift. What is this old move you are telling us about? You will use this scheme for 3 weeks before swapping the moves. Web page addresses and e-mail addresses turn into links automatically. When you get close to muscle failure in a hack squat, it literally feels like someone poured gas on your quads, lit a match and drove off to let you incinerate. Learn how to build muscle, burn fat & stay motivated. Timeless programs are always a good choice. Hacks are a much undervalued exercise-and you can't argue with George 'the Russian Lion'. At a bodyweight of 165-170lbs, I have danced with over 400lbs on this move many times. Hack Squat with Barbell Benefits. Day 1 - Quad emphasis. Remember, movements are like the food chain. Barbell hack squats are more beneficial than the regular squats in the way that they give the option of training your thigh muscles by limiting excessive development of the hips. At the end of the day, training is not complicated. Simplicity is the key to life. Back in the early days of the strength and physique game, there were no commercial gyms that banned deadlifting. It’s efficient, in that by studying this move, you can get better at both the deadlift motion and the squat motion in the same motion. If this happens to you, allow your knees to flex forward as you descend. 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. Slowly grab the barbell and lift it from the rack. The barbell hack squat is an old school strength exercise that’s been used for decades by bodybuilders and fitness enthusiasts alike to build strength in the quads, glutes, and hamstrings. 11 Best Protein Powders Without Artificial Sweeteners, 10 Best Compact Home Gym Options To Consider Right Now, Donkey Calf Raise Exercise Guide and Videos, Here’s A Handy List of Barbell Weights FYI, Cross Jacks Exercise Guide, Variations and Videos, 10 Healthy Habits of Fit People Who Achieve Their Fitness Goals, Shanique Grant 2x Ms. Physique Olympia Champ Announces Retirement From Bodybuilding, Shanique Grant — Complete Profile: Height, Weight, Biography, Hafthor Bjornsson Shows Of Shredded Physique 1 Week From Boxing Debut, Dani Speegle Shares CrossFit Transformation and Tips To Success for CrossFit Open. Trust me, people will talk about you. And if are known as Peter Pipes, you will be the laughing stock of the gym. The barbell hack squat is a compound exercise, providing benefits that go beyond just the lift. Descend until thighs are close to parallel to floor and bar is behind lower leg. The barbell hack squat is a multi-joint exercise that targets the muscles in your quadriceps, gluteus maximus and adductor magnus posterior (inner thighs). Then the front squat shifts the weight focus to the front of the shoulders. And due to the more upright body position, the hack squat is not as hard on one’s mid/lower back as the deadlift. Secondly, whereas the deadlift places most of the stress on your posterior muscles (glutes, hamstrings, back, traps), the hack squat places most of the stress on your quads. Lastly, when deadlifting you are trying to shift your weight onto our heels. Having the barbell requires you to bend your knees more to stay balanced, while allowing you to stay more upright. Barbell hack squats are a classic gym exercise that can help you build bigger legs. Barbell Hack Squat Vs Front Squat The two exercises are good for working the lower body muscles, but they hit these muscles differently. Squat down and grab the barbell with a wider than shoulder-width grip. The hack squat is one of several squat variations that use a barbell. When was the last time you witnessed someone perform this exercise? Your energy is like pellets and the lunge is like Pacman. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. The focus will be to move heavy weight. Hack squat – the barbell is held in the hands just behind the legs; this exercise was first known as Hacke (heel) in Germany. In turn, your quads do more work. For one, it is a very old movement. The barbell must be positioned just behind your legs. full 12 week push,pull,legs program!- build muscle & strength! The bottom line is that if you are NOT performing the hack squat, you are missing out on maximizing your quad strength and growth. You are correct in your assessment of the barbell hack squat and that you cannot argue with Hackenschmidt! However, our reviews are based on well research backed analysis. It actually more closely resembles a deadlift since you’re lifting from the floor but it’s very effective nonetheless. Don’t forget to consider carefully related your gymnastic goals! Leanbean Fat Burner Review – Does It Have What You Need To Get Lean? And about these of back squats, front squats, Sumo squats or overhead squats are also ideal alternatives to challenge yourself. Email: click here. You can’t use the same amount of weight because you’re pulling from behind your back. First, the most obvious difference is that the bar is behind your body. The barbell hacksquat is a great exercise. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. If you increase the load each round, make sure your starting load is not too heavy so that you give yourself room to go up in weight. 1. The way the hack squat stresses your quads helps you to develop that sweep/flare/roundness look that you cannot obtain with inferior movements. The split will require two days of lower body training with one of the days being more quad specific. Benefits of the Barbell Hack Squat: The pros at Muscle and Strength say that the first main benefit of the barbell hack squat is simply that it is a method for placing a huge amount of muscle-building tension in the hamstrings, quads, and glutes. Use a 5×5 rep scheme. I was being very careful about form too, but I had no mirror etc so I had to largely go by feel that it was OK. Slowly squat down and grab the barbell at the knurls with a pronated (overhand) g… Lines and paragraphs break automatically. So why is this supreme movement ignored? Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. We respect your privacy and take protecting it seriously. Ok you have my attention, but the hack squat looks like a reverse deadlift. It is best to utilize an overhand grip for a traditional hack squat. However, you cannot use as much weight when compared to a normal squat or deadlift due to the position of the movement. But it is very effective for building mass and strength. Hold it near the back of your legs. Lift the barbell all the way up against the back of your legs until your standing straight by pressing through your heels while exhaling. Keep your back straight and feet pointed slightly outward to relieve pressure on the knees. Learn how to incorporate them into your workouts and improve your quad size. Learn exactly how with Fitman’s new book, Use Speed To Get Lean! For example a 4 day training split could look like: Two lower body sessions separated by at least three days. Your email address will not be published. By pulling the bar from behind you, you are stressing the quads big time. As barbell hack squats can be challenging to perform, you may prefer to use a hack squat machine. When you begin to hack squat, you should be able to build great strength in this movement. Now, the barbell hack squat more closely resembles a deadlift than an actual squat because you’re pulling the weight off the ground. Columbia, SC 29209 You're right in that very few people actually do it. During this era the great George Hackenschmidt gave the iron game a very underrated jewel; an exercise for building strong, stallion-like quads. Hold the barbell from behind, making sure your hands are shoulder-width apart. Required fields are marked *. 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There are also many variations of hack squats you can practice such as: barbell hack squats, hack squats with Smith machine. The four muscles in the front of your leg that comprise the quadriceps are the rectus femoris, vastus intermedius, vastus medialis, and the vastus lateralis. You can return back to this 6 week scheme at any time during the year to really bring your quads up to par. The content of this field is kept private and will not be shown publicly. The barbell hack squat is a close variation to the machine-based hack squat exercise, making it a great substitute. In the hack squat your heels are elevated. Hackenschimdt, who was a great wrestler, strongman and athlete, did not have the luxury of using a leg press or a hack slide to promote growth in his quads. Patty and Selma from the Simpsons seem sexier than having to go perform a hack squat. Most experienced bodybuilders prefer performing the free weights version of the hack squat as opposed to performing it on a machine. *** The rest is prescribed to be slightly longer here because lunges eat a lot energy. And before the advent of training machines there was only iron. This time I'm going to try increase reps and lower weight. They look like Halle Berry in Swordfish. FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2021 Fitnes Volt IBC. The goal is to keep constant tension on the muscle so keep walking forward and only stop until you reach 10), rest 90 seconds between sets. If you are maintaining the same weight across the board, choose a weight that you could do 10-12 reps with to start and build from there weekly. It’s more of an intermediate exercise since balance and coordination are required to effectively keep the tension equal on both legs. Tweet. Instead, being a very smart and barbell-minded man, came up with the ultimate move for building powerful quads, the barbell hack squat. Stand with your feet shoulder-wide, flat on the floor. The goal is to keep the spine neutral, engage the glutes, and refrain from rounded shoulders. Join 500,000+ newsletter subscribers! If you have Olympic lifting shoes you will not need to elevate as it is already built into the shoe. The barbell hack squat requires stabilization, coordination, and balance to perform effectively, so it’s best for intermediate lifters. So much so that without the name you would never associate the two. Slowly lower yourself back down and touch the barbell to the ground like a deadlift while inhaling. You can use a hack squat machine or smith machine as an alternative. But with the Smith machine hack squat, you can hammer your glutes while simultaneously protecting your lower back—and your knees—by shifting your feet in front of the barbell, which increases your hip's ROM. #5 – Barbell Hack Squat. In addition to these muscles, it targets the forearm muscles and the wrist flexors and extensors. I hurt my back on the Hack Squat before. The funny thing about the barbell hack squat is that it looks more like a reverse deadlift than any form of squat. You can accomplish this by wearing Olympic lifting shoes or by standing on 5lb plates. Hit your quads hard and heavy and reap the benefits of new strength and muscle mass. To perform a hack squat place a barbell on the floor and stand in front of it with your calves resting against the bar. * Walking Lunge - 5 steps on each leg. A wooden plank about a 1/2 inch thick or 5lb plates will work under the heels if you do not own lifting shoes. For as big as your upper body is, people will only see the stilts you are walking around on. The barbell hack squat is closer to a deadlift since you pull it off the ground. Your options are to use the same weight for each round or to increase the load each round. Hack Squats - Muscles Targeted. When you look at fitness infomercials and you see a vibrating dumbbell being promoted as the answer to all fitness questions then you will see where I am coming from. If you are maintaining the same weight across the board, choose a weight that you could do 15-20 reps to start and build from there weekly. So if you train lower body on Tuesday, perform it again the earliest on Friday. Fitman is the owner and head performance coach of The Fitman Performance Center in Roslyn, PA located right outside of Philadelphia. The exercise also places more emphasis on … How To Do Hack Squats . I use the exercise on both of my leg days. I have seen maybe one or two other trainees outside of my team perform it over the last 6 years, and their versions absolutely did the move no justice. What a dude. That was about 2 years ago and I'm going to try again, nothing does the quads quite like it, and it really does stress the lower quads more than the rest. Learn how to get order discounts and FREE fitness gear! My point is that you rarely ever see the hack squat being performed. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. Doing hack squats is all a matter of preference. But it works the quadriceps and glutes just like a regular barbell squat. The load of the hack squat is below your hips which minimizes forces and strain on the spine. Pin. If you increase the load each round, make sure your starting load is not too heavy so that you give yourself room to go up in weight. This means getting back to the most essential basics of sprinting and lifting workouts. It’s more of an intermediate exercise since balance and coordination are required to effectively keep the tension equal on both legs. Can I go back to my elliptical and read my magazine? In today's get fit quick society, the majority of trainees are looking for shortcuts to reach a desired goal. The hack squat has weight concentrated on your shoulders. Here’s how you can do this move. These small muscles used during free weight lifts protect and strengthen joints. Once you feel strong and stable in the movement that a hack squat requires — pushing through the heel and pushing your butt back — try a barbell squat. Muscle & Strength, LLC The barbell is on the front of your shoulders in a front barbell squat and behind your head, resting on your shoulders, in a back barbell squat. All Rights Reserved. This is done to put stress on the quads by keeping your body more upright. Share. Well you would have to think back to the last time you saw that is was snowing…in Philadelphia and in June. Join 500,000+ For the latest news and updates please follow us on. The second 3 weeks would look like this: ** You can hold a dumbbell to your chest to add resistance when bodyweight becomes easy. PH: 1-800-537-9910 Use an opening 5×10 rep scheme, but use supersets. Build muscle, lose fat & stay motivated. Stand with your back to the barbell, keep your legs slightly wider than shoulder width apart and feet pointed slightly outward. Old school barbell exercises have a sexiness ranking of ZERO. Three moves on this day have very high quad involvement. My form sucks. Here are a few benefits of barbell hack squats that the machine version doesn’t share: Engages stabilizer muscles to complete the lift. Hackenschimdt, who was a great wrestler, strongman and athlete, did not have the luxury of using a leg press or a hack slide to promote growth in his quads. You want to base your training around the biggest moves, and move them to the top. Build muscle, lose fat & stay motivated. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F. Safety First. I will present a very basic quad focused scheme based around the inclusion of the barbell hack squat. Men who trained over a century ago used movements and schemes that developed strength and physiques that stood the test of time. As its base level, the hack squat looks like a reverse deadlift. The barbell hack squat primarily works the quadriceps. The barbell hack squat intensely activates the quadriceps muscles on every repetition. You are elevating the heels during the squat to put more stress on the quads. Learn how to cook delicious healthy meals and snacks! I rub on the back of my calves, from the floor. Great post and video, I love your enthusiasm! With inclusion of old school movements like the hack squat and balanced training schemes, you will too can start to develop a timeless physique. Learn how real people made their transformations! We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more. Success! Check your inbox for your welcome email. To build top-level quads, you need top-level programming. He is also a two-time Men’s Health Next Top Trainer Finalist and his groundbreaking first E-Book, Use Speed To Get Lean, is available at www.UseSpeedToGetLean.com. Training all year with no progression or accountability is going to leave you with those pipe cleaner legs. newsletter subscribers! What are the differences? The barbell hack squat allows you to load up the bar without having to worry about injuring yourself. New school machines and gimmickry have a sexiness ranking of 100. Please check out my video below for the instruction on how to perform the hack squat. When you then return to deadlifting, you will find that the quads and grip are both stronger, and you will really have gained a boost in the lift. Keep your back straight, chest up, and core tight. Also when walking, do not stand up to rest your quads. The focus will be to use more volume. Keep in mind that one may need to squeeze the scapulae on lockout. The hack squat is the most underutilized quad movement of all time. Lift bar by extending hips and knees to full extension. According to European strength sports expert and Germanist Emmanuel Legeard this name was derived from the original form of the exercise where the heels were joined. When you initially perform the hack squat it can feel a little weird, but just like with any move, once you get into a groove it will feel normal just like any other move. 1180 First Street South Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. The hack squat is a bit different. If you want to get that lean and ripped body, it’s time you step your game up and train like an athlete. What is this old move you are telling us about? Your email address will not be published. I'm NASM Certified Personal Trainer and nutritional coach since 2012. You will replace your lower body days with this scheme and continue to perform your current upper body routine. It has been a part of my programming for the last 6 years, and part of the reason that I was able to develop powerful and aesthetic quads. The barbell hack squat targets mostly the quads while the hamstrings, glutes, calves lower back, and core are also involved as secondary movers. The average person thinks to themselves... “Why should I do a hack squat when instead I can text and post pictures to Instagram while just sitting on the leg extension machine doing nothing?”  Perpetrators. Barbell Hack Squat. Using a scheme based around leg extensions and partial squats will also leave you with laughable wheels. For this, you stand on the machine's foot platform with the pads resting across your shoulders and then squat as low as possible before standing back up. Instead, being a very smart and barbell-minded man, came up with the ultimate move for building powerful quads, the barbell hack squat. It is a shame because in my opinion the hack squat is a without doubt the go to move for the quads. Day 2 - Supersets. Share. Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program, Glute Ham Raise (Rest 45-60 seconds between sets). The bb hack squat does not offer much resistance or load on the shoulders and back muscles as the conventional squats minimizing strain on your spine. We teach you how to do thousands of exercises! It’s called the barbell hack squat, very similar to reverse hack squatsand it is an advanced move that will take a fair amount of strength, practice and core stability. With this movement, you will apply load by holding a barbell behind your legs. Again, your options are to use the same weight for each round or to increase the load slightly each round. But if you dig a little deeper into the move, you will see that muscles involved and the mechanics are different. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. The barbell hack squat is a lower-body strength exercise. The second round of moves will use a 3×10 rep scheme. Barbell Hack Squat - Quads specifically Leg press - Feet positioned low to target the quads then/ close together (outer quads) By this time I was pretty exhausted, but done calf raises, calf raises (feet pointing out), leg press (calf raises) & squat raises for my calves too Awesome day, I rekon this exercise could be really good for my development of quads!