• About
  • FREE Downloads
  • Exercise Database
  • Programs
  • Blog

  • PLAN
  • DIET
  • SUPPLEMENT
  • TRAIN
  • TRACK

gymJP.com

  • PLAN
  • DIET
  • SUPPLEMENT
  • TRAIN
  • TRACK
You are here: Home / Weight Training Exercises Database / Barbell Hack Squats

Barbell Hack Squats

by JP – Updated: 09/24/2016

Muscles Used    •    Exercise Type    •    Form Instruction    •    Tips and Techniques    •    Recommended Reps    •    Common Variations    •    Substitutions    •    Equipment Needed

Barbell Hack Squats - Top of ExerciseBarbell Hack Squats - Bottom of Exercise
TopBottom
Primary
Mover(s)
Muscles Used:Secondary
Mover(s)
QuadsMuscles Used in Barbell Hack SquatsGlutes
Hams
Other
Mover(s)
Calves, Abs, Traps, Low Back

See all the exercises at the:
Weight Training Exercises Database

 

– Barbell Hack Squats –
AKA: Rear Deadlifts

Exercise Type:

Compound Exercise, Push Movement

Form Instruction:

Squat down and grasp barbell with an overhand grip behind your legs. Raise up by thrusting the hips forward. Lower back down until your thighs are parallel or just below parallel to the floor.

Tips and Techniques:

You can also start the exercise from a low squat rack if available. This is perhaps most desirable as you can start with the eccentric and finish with the concentric portion of the exercise.

The key to effectively and safely performing this lift is to focus on moving the hips forward as you raise. Don’t let the hips stay back and put unnecessary stress on the back.  When you are lowering move the hips back as though sitting in a chair.

Keep the bulk of the weight on the heels. Make sure the knees are following the direction of the toes toes as you raise and lower.

Arms should be hanging straight and not working. The barbell can travel lightly up and down the back of your legs as you do the exercise.

Keep the chest out, shoulders back and the back still and straight as much as possible. You are bending at the waist only.

Keeping to good and safe form can be nearly impossible for some people. Barbell Hack Squats are not an exercise that everyone is built to do. Shorter limbed people won’t be able to do them effectively. That isn’t a big deal, this isn’t necessarily an important exercise, just another way to hit the quads.

Even those long limbed people who have no problem doing the exercise should spend some time practicing with light weights. It can be an awkward movement on your first attempts.

Recommended Reps For Muscle Building:

6-12 the majority of the time, trying higher or lower reps on occasion.

Common Variations:

  • Machine-Based Hack Squats
  • Smith-Machine Hack Squat – Done the same way but with the smith machine.
  • DeadLifts

Substitutions:

Due to the awkwardness and difficulty doing Barbell Hack Squats as mentioned above, Machine Hack Squats are the more commonly used exercise. They make a good alternative. Barbell Hack Squats are often called Rear Deadlifts and so the Deadlift is an obvious alternative. And then, of course, for quad development, you have the “Big Daddy” of all exercises: Squats.

Bodybuilding Equipment:

Barbell, Weights

See all the exercises at the:
Weight Training Exercise Database

The Get Big Ezine
I agree to have my personal information transfered to AWeber ( more information )
Push Ups Muscle
We hate spam. Your email address will not be sold or shared with anyone else.

Couple more articles you may like…

Weight Gain Diets

Designing and Maintaining Weight Gain Diets

(Main Page) Learn the strategies behind the weight gain/muscle building diets that pack on pounds.

Read More
Muscle Building Methods

6 Top Muscle Building Methods For Workout Routines (and More)

Learn how and when to use the top muscle building methods of workout routines -from single-sets to pyramid sets and more advanced methods.

Read More

See all the articles from the Guide to Mass Gain Training

Just like in bodybuilding, failure is also a necessary experience for growth in our own lives, for if we're never tested to our limits, how will we know how strong we really are? How will we ever grow?
- Arnold Schwarzenegger

The Get BIG Ezine

  • Site updates, tips, articles.
  • Direct to your in-box.
  • Gain muscle. Gain it faster.

About | Contact | Sitemap
Privacy Policy | Affiliate Disclosure | Disclaimer


Copyright © 2002-2016 JP Clifford, www.gymJP.com, All Rights Reserved

Do Not Copy. All Images, Illustrations and Text Copyrighted.
Any and all reproduction without EXPLICIT permission strictly prohibited.