strength
Barbell Hack Squat
Works the quadriceps, using barbell.
Specification
| Equipment | barbell |
| Primary muscles | quadriceps |
| Secondary muscles | calves, forearms, hamstrings |
| Mechanic | compound |
| Force | push |
| Level | intermediate |
| Category | strength |
How to do it
- 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.
Test it
This is one of the three lifts that get judged in competition, which means there is a real distribution to measure yourself against.