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