Barbell hack squat

An uncommon exercise, the barbell hack squat should be performed in a very strict manner, with the back straight, torso erect and hips low when performing this exercise.

The hack squat is a mix between the squat and the dead lift, with a similar execution as a squat, with the weight to back and below the trainer like when performing a dead lift. This exercise will recruit the quadriceps, hamstrings, gluteul muscles, and calfs.

Performing barbell hack squats

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

• Load bar with correct weight. Put on safety collars.
• Stand with a medium stance, with barbell positioned on the floor closely
  behind.
• Squat down, and grasp barbell with an overhand grip.
• Keep back straight, and feet flat on the floor.
• 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.
• Once fully extended, descend to starting position, stopping once thighs are just below parallel to the floor.
• Repeat for desired amount of repetitions.

Barbell hack squats courtesy of Fitness Uncovered - Bodybuilding & Fitness

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