How to Perform Hack Squats

By Niko Krommydas

Perform Hack Squats Perform Hack Squats

Rate: (1 Ratings)

Looking for a way to change up that same old squat routine? Try the hack squat, invented by wrestler George Hackenschmidt. Hack squats primarily target the quadriceps muscle and are a pure strength-building exercise. Instead of the traditional placement behind your head and on your trapezius, the barbell is lifted off the floor and held behind your back, making good balance and form essential for every repetition. If you want to add variety to your workout, don’t skip out on the hack squat.

Instructions

Difficulty: Challenging

Things You’ll Need:

  • Barbell

Step1
Stand in front of a barbell with your feet shoulder-width apart. The barbell can be on the floor or on a squat rack.
Step2
Squat down with your back straight and feet forward. Your heels should just be touching the barbell.
Step3
Grab the bar and lift by pulling your hips forward (when the barbell reaches the back of the knees) through the hamstrings area while keeping the weight focused on your heels. Your shoulders should not roll forward. Keep them back.
Step4
Rise until your knees are fully extended. Your back should be straight at the top.
Step5
Lower with the barbell in hand until your quadriceps are parallel to the floor. Your back should maintain a slight arch at the bottom and your hips should be under your shoulders. Rise and repeat.
Step6
Complete 6 to 12 repetitions for 4 sets.

Tips & Warnings

  • You can also use a hack squat to perform the exercise, which will provide support for your back.
  • When squatting to pick up the barbell, make sure your hips are low enough to comfortably grab the weight. If you are reaching back instead of straight down, you need to squat down further.
  • Perform the exercise with little to no weight until the proper form is learned.
  • It may help to pick a spot on the wall at eye level when at the top to focus on during the movement.
  • Failure to keep your back or shoulders from rounding forward will hurt your form on the way up and may cause injury.

Photo/Video Credit

Photo courtesy of http://www.bodybuilding.com

Post a Comment

POST A COMMENT

Request a New How-To Article

Looking for more How To information? Chances are there’s an eHow member who knows how to do what you’re looking to do. Submit an article request now!

eHow Article:  How to Perform Hack Squats

eHow Member: Niko Krommydas

Niko Krommydas

Novice Novice | 0 Points

Category: Sports & Fitness

Articles: See my other articles

Related Ads

Sports & Fitness

JoeRivera
Meet Joe Rivera eHow’s Sports & Fitness Expert.