Barbell Hack Squat
About This Exercise
Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
1Setup
Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
2Execution
While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down. Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out. Repeat for the recommended amount of repetitions.
Pro Tips
- Keep the barbell in contact with your legs throughout the movement to maintain balance.
- Initiate the ascent by driving your heels into the floor, not by jerking your torso forward.
- Maintain a tight core and a neutral spine; avoid rounding your lower back at the bottom.
- Focus on a controlled descent to maximize tension on the quadriceps.