Barbell Hack Squat

The barbell hack squat is a unique squat variation performed with the barbell behind the legs. It emphasizes the quadriceps while challenging balance and coordination.

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Category: strength
Level: intermediate
Force: push
Mechanic: compound
Equipment: barbell

Instructions

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.
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.

Tips

Keep your torso upright throughout the entire movement
Drive through your heels while maintaining balance
Focus on sitting back into the squat position
Use wrist wraps if grip becomes limiting factor

Common mistakes

Leaning too far forward, shifting weight to toes
Not achieving parallel depth due to balance issues
Allowing the bar to drift away from the legs

Safety

This exercise can be challenging for balance and may stress the wrists and shoulders. Start with light weight to master the movement pattern. Avoid if you have wrist or shoulder mobility issues.

Variations

Front Squats With Two Kettlebells
Barbell High Bar Back Squat
Kettlebell Goblet Squat
Bulgarian Split Squat
Weighted Jump Squat