Hack squats - I don’t get ‘em!!
Polydactylkat
Posts: 32 Member
I’m trying to do hack squats ... I watched a video (from Muscle & Strength) and tried it with a 20 lb fixed weight barbell, trying to get my form correct. But I ended up having to hold the barbell outwards with my arms because otherwise my butt is in the way and I can’t bring the bar up past it. Is my butt just too big or am I doing them wrong? I didn’t do them with my feet on an angle, would that make a difference? Are they worth the trouble?
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Replies
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Use a wider grip when holding the barbell...
https://www.youtube.com/watch?v=gKMWsqh_WP8
Haven't done barbell variation in a while - other variations (less awkward) you can try too: cable variation, landmine, TRX, hex/shrug bar2 -
That video is helpful, thanks!0
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Did not even realize you could do it with a barbell.... Had only ever seen it before with the machine/rack thing at the gym.
Thanks!0 -
Yeah, been to many different gyms over the years...barbell hacksquat is definitely considered old school; benefit of being a consistent movement - most gyms have standard barbells (I'm not a huge fan of the hacksquat machines without shoulder pads; have difficulty with feeling grounded).
Barbell version takes strain away from the lower back/has no compression of spine (always a plus); I like doing on a platform &/or using 25lb plates for a greater deficit (greater ROM). Current gym doesn't even have a hack squat machine (oddity given the other range of diverse equipment, including bumper plates)
Current favorite variation is the landmine hacksquat - it feels very close to the hacksquat machines with shoulder supports (similar arching, close to 45 degree movement ROM too)3 -
You've inspired me to give hack squats a try. The video was helpful. My gym has a Smith machine that I've found useful for test flying new exercises.1
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