How to Do Barbell Hack Squat Properl

While some quad exercises urge you on, cajole your quads to grow, the barbell hack squat forces your quads to grow. So long as you are consistent and keep at it, your quads will most definitely grow.

The barbell hack squat is also known as the reverse deadlift, is an intense exercise. The technique involved coupled with the positioning of the barbell discourages people from even trying.

Otherwise, if you are persistent through it, and want good quads, this could very well be one of the best exercises to add to your routine.

HOW TO DO BARBELL HACK SQUAT PROPERLY

  • Start off standing with the feet shoulder-width apart, the barbell should be placed behind the legs. Use lesser weight than you would typically lift.
  • Drop to a squat and grab the barbell with both hands from the back
  • Squeeze your glutes and slowly lift the barbell till you are standing and the barbell is around your hamstrings.
  • Hold this position for some seconds
  • You can keep your heels firmly planted into the ground.
  • Slowly lower the bar to the starting position until the thighs are almost horizontal to the floor. Also, hold this position for some seconds before you lift again
  • Keep your torso upright throughout all the motions of the workout. Keep your neck parallel to the floor
  • Repeat for the desired number of times

WHAT MUSCLES DO THE BARBELL HACK SQUAT WORK?

One of the best elements of this exercise is that it works different groups of muscles at once. It is more of a compound exercise.

THE QUADRICEPS

The quadriceps, or the quads, are the primary muscles that this exercise works. Strong quads play an important element in preventing stress on the knees and stabilizing the knees.

Athletes who do a lot of running especially need strong quads so they do not develop knee injuries in future.

CORE MUSCLES

The impact of this exercise is felt all the way to the core muscles. They are activated when you keep the torso erect when lifting the barbell.

This being more or less a squat, the core muscles stabilize the torso throughout the motions of this workout.

Other muscles this exercise works are the glutes, traps and erector spinae.

BARBELL HACK SQUAT BENEFITS

BIGGER QUADS

If you want big quads like the ones you see on weightlifters and athletes, the barbell hack squat is one exercise you really need to try.

Strong quads come in handy explosive movements that involve intense running and jumping are part of your routine.

If you are a person who works out often, you need a strong base that can very well develop with this exercise.

REDUCES RISK OF INJURY

People avoid squats for so many reasons, one of them being that they heighten the risk of injury. Barbell hack squat, fortunately, do not put intense stress on the spine.

If you are recovering from an injury, or for whatever reason find the other squat variations uncomfortable, you could try this exercise.

You do not want to mess with back injuries so do not do a squat variation that hurts you regardless of the gains it promises.

IMPROVES POSTURE

Do you slouch or hunch your back? Barbell hack squat exercise works both the lower and upper back and keeps your spine aligned. The posture is rigid and you have to keep your upper body erect.

COMPOUND EXERCISE

Much as the quads are the stronghold of this exercise, it works on a whole range of muscles from the glutes, to the hamstrings and core; all the way to the upper body.

BARBELL HACK SQUATS ALTERNATIVES

MACHINE HACK SQUAT

For this variation, you will need a hack squat machine. Sit and rest your back on the back pad machine and take a stronghold of the handles.

To lift the weight, stand on the footplate and press into the pads.

DUMBBELL HACK SQUATS

This variation follows pretty much the same directions as the barbell hack squat, only this time you use dumbbells and place them behind the legs before starting the exercise.

BARBELL HACK SQUATS MISTAKES TO AVOID

DISREGARDING HEALTH ISSUES

If you have pre-existing health issues, do not attempt this exercise without first seeking the express consent of your physician.

This exercise, as mentioned before, is intense. You do not want to make your injuries worse by straining them.

IGNORING YOUR BODY

In this, just as many other exercises, it is important to listen to your body. When you get tired, take a break and continue.

If you cannot continue do not keep pushing your body just because you have not gotten to the intended number of reps.

NO DOWNTIME

After you have worked out and had a session as intense as this, take time off to rest. Do not do this exercise for two consecutive days.

It is recommended that you take a 1-2 day break before you work the same muscle group to ensure your muscles are healed when you next work.

CONCLUSION

Most people shy away from this workout because it seems intense. Also, it is a bit awkward because it contorts your body into positions you would rather not be putting yourself to.

However, just like everything else that seems hard at first, you get used to it once you know what goes where and at what point. Even better, the results are almost a given if you stay consistent.

the barbell hack squat put just the right kind of tension on the quads, such that they have no option but to grow. In the beginning, it will burn, but then again what comes easy?