Learn how to incorporate them into your workouts and improve your quad size. Of all the different squat exercises, what unique benefit comes from hack squats and what would be the motivation to do that exercise instead of a different one? It's one of the three key movements in powerlifting , a bodybuilding mainstay, and an essential for anyone who wants to feel like an expert in the weight room. Program Duration 6 weeks . Many trainers like to schedule up to three workouts per week, each containing one set of 20-rep squats… Looks like you're using new Reddit on an old browser. But long story short, I injured my knee (quad tendonitis and osgood-schlatter syndrome) and it hurts only when I squat, but I can do other things. Here are a few benefits of barbell hack squats that the machine version doesn’t share: Engages stabilizer muscles to complete the lift. Sure, I'd also do some zercher squats and Jefferson deadlifts also. And with this ultimate guide to the hack squat you’ll be ass-to-grassing your way to leaner legs in no time. Press question mark to learn the rest of the keyboard shortcuts, https://www.t-nation.com/training/bulgarian-split-squats. Why not just normal squat? belt squats are a good replacement if you feel weird doing hack squats. Barbell squats, leg press and the hack squat are favorite weightlifting routines among fitness enthusiasts and bodybuilders. Isolated the quad better for me. If you are just starting off with the front barbell squat, there is a huge possibility that you might round your back when going down, and this is a recipe for injury. I just learned how to do regular ATG squats with proper form. The hack squat machine is one of the most popular leg exercises around. Press question mark to learn the rest of the keyboard shortcuts, Classic Physique A 4th place & Middleweight Bodybuilding, https://www.youtube.com/watch?v=k3VyLxesZ9U. RDL is almost the same as a normal deadlift except with less stimulus in quads and more in hamstrings. Straight arm pulldowns 3x8-12. If you do n… Squats are life. I've been contemplating and experimenting with hack squats and am curious why they are done the way they are? Sigh I am scared to say why cause the last time I asked this EXACT question and said why, I got my post deleted. Barbell squats not only have a tremendous positive impact on your strength and performance, but in the long run, they can strengthen your knees, promote good posture, and decrease lower back problems. I recently introduced them to my workout and wondering what you guys think of them. Doing squats on a regular basis could result in attractive and strong legs. Barbell hack squats are a classic gym exercise that can help you build bigger legs. They hurt my lower back but since I've added them my quads have gotten juicy. If you’re truly a beginner to the barbell hack squat than the rubber 25lb or 10lb plates will suit you well. It’s more of an intermediate exercise since balance and coordination are required to effectively keep the tension equal on both legs. When you're doing squats there's a lot of factors. Although hack squats are supposed to really hit the quads, it puts too much stress on my knees, because the awkward form is sort of similar in nature to moving the knees forward in a regular squat. With the barbell, balance is a major issue. They’re also easy and safe to use, and are ideal for beginners who lack the coordination or strength to barbell squat properly. Also, you really have to focus on posture and balance. Although hack squats are supposed to really hit the quads, it puts too much stress on my knees, because the awkward form is sort of similar in nature to moving the knees forward in a regular squat. Guessing you're doing this because you don't have a squat rack? Single Muscle Group. You have to really work to get the form down. I'm tall and I'm bootylicious af so the bar can't go all the way up. Barbell Curls 4x8-12. Whether you want to gain huge muscle mass or simply want to keep yourself in shape. Unlike regular barbell squats, hack squats are easy on your lower back, and for a lot of lifters, that’s a very welcome benefit. The barbell hack squat is an effective gym exercise that helps in building strength by improving the quad size. Reverse Squat Hack Alternatives. Great quad pump tho. Hip abductor machine 3x8-12. Nah I do have a squat rack but I injured my knee (quad tendonitis and osgood-schlatter syndrome) and it hurts only when I squat, but I can do other things. 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. Yes! Also, if you perform legs workout on a regular basis then it helps to release muscle growth hormones which help in the muscle development of the upper body. These small muscles used during free weight lifts protect and strengthen joints. Face pulls 5x15-20. Cable seated row or seated high row machine 3x8-12. Front Squats. Barbell squat variations. Don't really have any specific reason, but just went to Front Squats. This is one of the best ways of introducing the barbell … You will set up a barbell behind your back. In the first case, it is imperative for you to perform squat… Hack squats were originally popularized by and named after strength athlete George Hackenschmidt. I'd like to add bulgarian goblet squats. Definitely an under utilized lift in the gym. I love goblet squats and bulgarian split squats and they were my main method of leg development until virtually everyone I met said I needed to do barbell back squats to get any good results. Barbell hack squats can boost your squat and deadlift numbers as well as target the coveted "teardrop" muscle (the vastus medialis) in the quads. Ideally you will want to have standard size (45’s) plates on the bar. The Hip Thrust. With front squats, the weight rests on your front delts (shoulders). I can't do leg extensions as I work out in a small home gym that only has barbells and dumbbells. I tried them once and thought "fuck this I'm going to use the machine" because my gym has one. The lifting bros and I actually refer to them as awkward squats. Yes and no. Barbell Hack Squat T Nation. I do them every now and again. Front squats are a great alternative to regular barbell back squats and train the lower body very effectively with the added bonus of placing less stress on the lower back. What on earth made this guy think that was a good idea? A regular dose of this well-known exercise can help you build strength and add size to your entire lower body, especially your quads. There aren’t too many alternatives to the reverse hack squat, but one of the best is the front barbell squat. For most athletes the barbell front squat is a better choice than the back squat. Legs: Barbell Squats 5x5. The hack squat is a popular lower body workout performed on the hack squat machine. Workout Type. The Barbell Hack Squat is an old-school strength exercise that's been around forever. Build Muscle. 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. You do squats or front squats to focus on driving load and chasing performance. How often you do the squats during the six-week program is debatable. How to Perform Barbell Hack Squats. Every time I do them after a break my legs feel like jelly afterwards. At first it tripped me out, but now im ok with it and enjoy the great quad pump, Did them for a while because back squats were killing my knees, never went too heavy but they annihilated my quads... stopped doing them now in favor of front squats though as hack squats were so awkward (and left my calves all bruised and shit every time). It's just so awkward feeling. Keep your eyes up … With feet shoulder-width … Like back squats, hack squats can be done with machines or barbells. So as a former certified personal trainer, I decided to pit the barbell squat, leg press and hack squat against each other. The Smith machine gives you some leeway and allows you to really focus on nailing your quads. Hack squats pretty much just make it where you work out your legs with some, but less emphasis on other muscle groups. Yep. The hip thrust is a highly effective glute exercise that is often used to develop hip extension performance, glute activation, and improve hip power and strength. maybe add in some leg extensions (doing light, slow reps) for more quad work. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Hold a barbell behind you at arm's length. Smith machine hack squats are a nice addition to the big basics. Weighted pullups 3x8-12. Marty Gallagher, powerlifter through and through, when he coaches non-lifters, has them do front squats. I always get a few looks from people who can't figure out why I'm doing "deadlifts" so weird. If squats are too strenuous, hack squats are a good substitute. You're working out your legs, back, and core. As barbell hack squats can be challenging to perform, you may prefer to use a hack squat machine. The plates are just as tall as standard 45’s and light enough to allow you to learn the movement with great form. When I used to do it I would hear a soft click and the pain would last for a day or two. Hack Squats performed the Reeves way were unique compared to how others were doing them. Bar across the throat is still more comfortable than that weird, scrapy back-of-leg feeling. Nothing beats back squats, but yeah that's totally doable. I just learned how to do regular ATG squats with proper form. Dafuq? Learn how to correctly do Barbell Hack Squat to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. Beginner. The barbell hack squat is a compound exercise, providing benefits that go beyond just the lift. If an ass-kicking butt and a sculpted pair of legs is part of your gym goals, you need to hit the bar for legs day. Also do these in my home gym. Hi guys, Can the barbell hacksquat and the RDL be used together as an alternative for back squats? Step 2: Squat until your upper thighs are parallel with the floor. I did deficit barbell hack squats in those for a while at my old gym. By getting your squats in, you’re guaranteed … You’ll need a wooden block to elevate your heels. This needs to be mentioned https://www.youtube.com/watch?v=k3VyLxesZ9U, "Yes, I'd like a one way ticket to Snap City.". Barbell rows 3x5. How to do Barbell Hack Squat: Step 1: Stand up straight and position your feet shoulder width apart. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. I never had much luck getting the form down all the way to the top. In some ways, this is similar to goblet squats but you can load a lot more weight. If you have a smith machine that allows the bar to go to the ground that is ideal. The hack squat machine provides the balance, stability as well as secures your lower back from injuries, unlike free weight exercises … And before doing squats, you must decide what are your goals. Training Level. It also tends to be much more low-back friendly as the load is under the center of mass rather than in front. Helps upper back as well. Hamstring leg curl 3x8-12. The front squat allows you to fully extend the hips and it enforces a better technique (the back squat is a lot easier to cheat on by coming up tail first). They are incredible! Stand in front of the loaded bar with the bar either resting on the floor or supported on blocks. Thanks man! Usually, on Barbell Squats, the weight is on your back. If you want to develop the lower body muscles, this exercise is the ideal exercise. 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. Hammer Curls 4x8-12. I've never seen anyone do this. There are a variety of barbell squat exercises. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I will take a look at the belt squats though. You begin the barbell hack squat by positioning yourself in front of a barbell with feet at shoulder-width and pointing slightly outwards. Main Goal. Learn how to correctly do Barbell Hack Squat to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. do you have any videos which would show the correct form for these? It pretty much takes it from a compound exercise to an isolation exercise. Leg press 3x8-12. Bend down fully and secure the barbell in your hands from behind with a simple overhand grip, also known as a pronated grip where your hands are faced away from your body. Hyperextensions 2x15. I'd just add in another quad heavy exercise like leg press to make sure you're hitting the quads enough. Been doing them for a while. The exercise targets the lower body muscles such as quads, glutes, hamstrings, and quads.Additionally, other muscles that benefit from this exercise are the obliques, erector spinae, rectus abdominis and others. Box Squats. You've got some good advice so far. When I used to do it I would hear a soft click and the pain would last for a day or two. Here's some reading for you: https://www.t-nation.com/training/bulgarian-split-squats. I swapped them in for a while after the gym I switched to didn't have a Hack Squat Machine. They are very similar to a deadlift but are performed with the bar behind your ankles,rather than over your feet. I had no idea this was even a thing! When Steve was training at the old York Barbell Club in his bid for the 1950 Mr. Universe he used part of the old Milo hip lifting wooden platform plus a fabricated cold rolled steel T-Bar. It can be easier on the body as far as injury is concerned. IMO, learn how to do front squats and you will never need a hack squat, New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. Hack squats. Weighted lunges 3x8-12. I used to use them as my main quad exercise when I worked out at my home gym. It's just awkward for a lot of people. Unless your gym does not have a hack squat machine, there is no need to substitute a hack squat. This is the starting position for the exercise. It's not perfect but it'll be fine assuming your goal isn't Powerlifting. This will put you in the ideal position for starting the lift. I really like them and they definitely kick your ass if you do them right. Workout Summary. 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