The barbell hack squat is, simply, a squat with the bar held behind the legs instead of at the chest or hanging in front of the body. (See diagram.)
This exercise was more popular in early years before machines proliferated in gyms. Here's how to do it and some points to look for. I like it a lot.
- Select a barbell of appropriate weight for 8 to 12 repetitions for 3 sets. You should be working hard at the last repetition of each set.
- Place the barbell behind the legs on the floor.
- Squat down and grasp the barbell and raise it as you stand, behind the legs. This is a lot easier than it sounds if you've not done this exercise previously.
- Proceed to do a set of 8 to 12 exercises. You don't have to rest the bar on the floor. Stop just short.
- Rest for 30 to 90 seconds.
- Ensure good form by keeping the back straight and not curved over, legs about shoulder width apart, toes pointing out just a little, and knees not bucking inward or outward during the lift.
- This is a great lower-body exercise with benefits for the legs, butt and lower back. It also makes a nice change if you have trouble with back or front high bar squats because of shoulder or wrist flexibility.
Add the barbell hack squat to your program for variety and results.
Find out more about weight training terminology and exercise proscription if you need background information before you try this exercise.
