Build Your Legs with the Barbell Hack Squat
ฝัง
- เผยแพร่เมื่อ 22 ส.ค. 2024
- Subscribe to Mind Pump TV - goo.gl/h44uXg
Official website : www.mindpumpmed...
Find Mind Pump on Instagram: / mindpumpradio
On Facebook: / mindpumpshow
And Twitter: / mindpump
![ง้อ (ALRIGHT) - FOURTH Prod. by URBOYTJ [ OFFICIAL MV ]](http://i.ytimg.com/vi/Qs8ZeV6Dqj8/mqdefault.jpg)
As someone who goes to a shitty gym with no squat rack, this excersise is a life saver
Planet fitness 😂
Start doing snatches and train front squats.
@NDP Variety🇨🇦 fr man, i tried front squats and god it was a nightmare 💀 gave up and just did smith machine squats LMAO
Smith machine squats really compromise your back....you should stick to squat rack squats.
I did hack squats today with a barbell. My entire quad burned, form was pretty good. Definitely will be sticking with these.
Did you see good results after time using it?
Does it work your lower back as much as a deadlift?
Deadlift would definitely be preferable
@@cliffonator1111 no it does not
@@cliffonator1111 No.
I've had 4 lower back surgeries. The last 2 from a car accident. I've lost some mobility from multiple fusions. I do elevated hack squats as part of my routine(14 inch). This movement has done wonders keeping the arthritis out of my back. I love doing them. I only do single plates though.
Awsome. Thanks for your sharing.
Could you just elaborate on how you do elevated hack squat.
My lower back issues just begin and I am wondering if the hack squat would help with it.
Thank you for sharing your experience, I am 25 and unfortunately I have osteoarthritis and rotative scoliosis, some times my back hurts really bad, when I performed the back squats (and machine variations) my back really hurts, This new year I will try this exercise I really hope I will cam improve my quads (size and strength). Again thank you a lot for shared your experience 😁
I have a home gym and don't have a squat rack, this excercise is a game changer because i don't have to power clean and press a weight then safely land it on my back. Have to do more hamstring curls though but it's a worth it trade off.
holy shit dude that sounds so dangerous
I have the same problem. This and dip belt squats have been my replacements
I feel u my bro,I feel u,had to clean and press my barbell the way u mentioned as well.Used the word had coz im done with that bs routine.Half my energy was wasted just getting the bar on my back and the worst part was getting it down from my back after each set
Yeah that method isn’t sustainable with heavy weights it becomes too dangerous
@@DopeCameL It's not dangerous if you're smart about it, but it seriously limits the weight you can use.
This is what I love about bodybuilding. Every time I thought I saw every exercise out there I get suprised.
This is actually a very old exercise. It's named after legendary strongman George Hackenschmidt, who was active in the early 20th century.
@@whitemakesright2177 This exercise may be called a hack squat, but it's more of a reverse deadlift than the original lift as performed by Georg Hackenschmidt himself. A true hack squat uses a narrower grip and keeps the bar stationary behind the butt, and is done standing on your toes. It requires a lot of balance and is a much more insane quad burn than modern "hack squats."
@@michaelingerto2242 True, doing it with heels elevated was the original version and that will really hit the quads. Still, even with your heels flat on the floor, it still works your quads far more than the posterior chain. Either way, it's a great exercise especially if you don't have access to a squat rack.
Been doing these since I was a kid. They’re a Steve Reeves favorite. In my opinion, they are way better than any machine slide version.
This is a great exercise for those who have some back trouble with regular squats or deadlifts
This is a really easy excercise. And it's easy on the back. Even if you round your back a little it wont be as dangerous as a rounded back on back squats and deadlifts.
why is this the case?
JohnnyPepere Because the weight is directly under the spine, no moment arm.
Look up Eric bugenhagen hack squat(Deadlift), he does 400kg i believe. I've done one rep maxes with super rounded back and no discomfort.
Sebastian Tokle true man, I literally think you can rpund ypur back as much as you want, this is an awesome excercise. I love it.
I've been really struggling with front squats due to wrist mobility issues so I'll try these instead this week. thanks for the video
I do these on small blocks due to my bad back. No pain and crazy burn in quads and high heart rate with higher reps. Addicted to this.
I used to really hate using the actual hack squat machine most gyms had. It just killed my knees for some reason. Fast forward many years later with having my own nice home gym setup, these barbell hack squats are unique & amazing! I can really fry my quads with these while not having as much load on my spine like a normal barbell squat does.
All in all how much did your home gym cost?
Yeah, the hack squat machine has both your feet/legs AND your upper body in a fixed position(like squats in a smith machine). While free weight hack squat, it's just the feet in a fixed position, allowing more mobility for the knees.
@@yettiluch1 home gyms cost so fucking much. Like for just legs you have to spend around 4000€ and for others atleast 10k
@@mikakoivisto6504it was worth it before 2020 but now people are selling equipment at ridiculous prices
it's a modern variation of the hack squat, but not the original one. the whole beauty of this exercise in my opinion is the full knee bend. like the way george hackenshmidt did it.
besides that, you 3 are great knowledgeable guys, respect!
This. The barbell basically goes up attached to your butt and you start out even lower.
Always fun to see peoples reaction when me and my brother does tjis at the commercial gym! Always do this at the end of my squat days on 5/3/1
above the knee crew checking in!!!
SavageReRemix7 lmao doubt anyone else knows where this is from
Rack pull king
Far superior than the machine! Builds your back like crazy too!
AS a person with a long body hack squats suite me the best its a matter of body mechanics and leverage i found the regular squat just is not for my body type.
This is EXCELLENT when doing Squats without help at home, as you don't have to worry about muscle failure.
people forget to mention that it's also a great way to build your traps ;)
ya bud!
nutsacklol very true bro, I actually switched from the barbell back squat to this, and I have noticed my quads and lats getting larger. Shooting for the Steve Reeves look, lmao.
nutsacklol is it really?
Anytime you hold heavy weight in your hands for an extended period of time, it hits your traps. Deadlift, below the knee rack pulls, hack squats, farmers carry are examples of this.
@@chrism5487 So with that in mind a hack squat could be considered a more "full" body workout compared to a regular squat?
This was so helpful! Def need to work on my shoulder mobility and open up more - thanks guys!
You can actually round your back as much as you want from it due to the barbell being behind your back. The weight is directly under the spine, therefore the moment arm doesn't exist, and rounded back won't be a problem.
You most definately can injure your back with this exercise via bad posture and/or improper bracing of the core abdominal spinal stabilizers. At on point, I was doing this with 515 lbs (with lifting straps) at a BW of around 175, and pulled a spinal erector.
Best barbell hack squat instructional video on TH-cam. Thanks guys! Highly recommend
Awesome thank you. I was doing them wrong. After watching this video I now feel much better and lots of quad burn. Really appreciate this video
Now there's creativity! I was looking for a machine for my home, but there you go... I have all that I need! Cheers for that, you just saved me a bundle.
Excellent! I do Hack Squats at home as I do not have the weight rack as it is required in the case of regular Squats. Thanks for the detailed explanation! 👍
I don't bench press, I only use shoulder press and this exercise for superior activation of my chest.
Well,im So glad they invented the hacksquatmachine after watching this
i did this with 1300 lbs. for 50 reps today, it feels good. I don't like front deadlifts with bar in front of knees.
This is the best quad exercise. I stand on a platform and put my hands width just outside of my glutes in order to get full range of motion. Put a block under your heels and you want your ass to basically touch your calves, and it is the single best quad exercise. I go for about 10-15 reps. I do this after my heavy breathing squats.
Just one set?
This is like a dead lift and a squat. Amazing
This is way better than using hack squat machine, 100% better, free body movement.
Guy in green shirt skinny legs. Hack squat hands down favorite excercies.
Pavel talked about this in " power to the people "
How do you guys feel about using a plate or a plank to elevate your heels a bit with this exercise? It feels more efficient to me that way but might be just lack of mobility..
Aleksi Virtanen yes 👌🏼 especially if you lack ankle or hip mobility
The plate elevation is clutch... did it without the plates and felt it more on my lats, but after the heel elevation my quads were on fire! Necessary addendum!
Traditional hack squats are performed by keeping your back straight throughout the lift. You’ll need to angle your feet at 45 degrees to do this. Good luck doing more than just the barbell. This is a variation of a deadlift, not a hack squat but thanks for sharing.
It's a really great exercise to increase leg strength if you don't have a squat rack.
Great lesson; great for posture just like they mentioned
this is a very hard on the thighs,great exercise
wow, super clean technique. i'm still trying to polish my tech out haha -- still feels a bit weird but they're already becoming a favourite leg excercise
Tried this for the first time recently, definitely gotta work on my form. Pretty sure I'm pulling it like a deadlift, and consequently I'm dragging the bar up my calves and hamstrings.
Gotta focus on chest up and shoulders back so my arms aren't angled back.
Shoulder blades retracted back helps with position
It's not a heavy weight exercise? Come on guys. It's much safer to lift heavy with this lift compared to a normal deadlift. Look up Eric bugenhagen, he does 400kg with this lift.
Apart from that, great informative video. Love your videos.
" It's much safer to lift heavy with this lift compared to a normal deadlift:" u wot
Goku Black? What are you getting at? It is safer than a normal deadlift. I'm not saying all normal deadlifts are unsafe, I'm saying this one is safer :) Happy lifting.
A good tip is to use weightlifting shoes or something like 5lbs plates to elevate your heels.
railander why?
This will ruin your knees
These are coming in handy during lockdowns 👍
I've been listening to you're podcast for some time, and its a little bizarre to hear AND see you guys. Thanks for this guys!
the Jefferson, the Cosack, and the Hack squat....fucking love these.
On hack squat are you suppose to be on heels or balls of your feet?
Gonna try these for the first time today, I've not got a squat rack and I'm sick of zerchers
Great video guys and thank you for the thorough explaination!!!
In the book he does it on his toes.
Good video. I been looking for a good hack squat machine and cannot drop $2k on one. I will give this a try. I love the machine as I can really load the weight. Front squats are great but I am limited on what weight I can do from the pressure on my shoulders.
I have a posture back brace that I’m going to use with doing this move. See if it works or not
And for the knees? Is it worse than the other type of squats? Is it easier?
This is a modern variation of tha ACTUAL original hack squat
Great for lower quads so you don't get turnip quads like Vince Gironda said. Even better with heels raised.
Am I the only one feeling this in my lats A LOT? even more than a deadlift
Antoineee abdacc yeah you are right, they do that. Lats and quads get destroyed by hack squats
Antoineee abdacc it hits lats
Yes!!! I was wondering why my back felt like I had done pull ups the other day but all I did was hacks!
Im trying this shit.... Thanks lol. Hack squat machine hurts my shoulders
Whaaaaaaaaaaat?! I'm sold!!!!!
Good point on the shoulders! I was pulling 225 last week and kept hitting my calves and back of ankles.
I gotta try these, thanks guys. I don't have a hack squat at my gym either.
You will love them!
@@MindPumpTV Thank you! Absolutely love you guys and the podcast!
Why have I only just got round to looking at these?
I'm terrible for getting to a gym and I don't have a rack at home; these with some RDLs and I should be able to start properly loading it up
VERY humbling movement. Had to start with the bar
Daaamn u sexy beast
@@nazemulkhan3802 Daaamn u stupid fuck
This seems like it is great for home workout with heavy weight if you have no safety rack.
This one is interesting..need to try this one day
I noticed shoulders should be pulled backwards when going up, after I hit my hamstrings for several times XD. Great tutorial.
im over 45 ..and im in good shape but was different a year ago ..and i love cardio ,but also enjoy weight training too
Cool story breh
I think George Hackenschmidt invented the hack squat. He was way ahead of his time. Check at these two pictures of him 1905 and 1900. He only stood 5ft 9inches and weighed 218 pounds, but you can bet it was all natural. And he was strong too. en.wikipedia.org/wiki/George_Hackenschmidt
I haven't started it yet But I can feel it already :-) I can't wait to add it on my legs day :-) Thanks guys you are Amazing,,,,, Cheeers
Thank you... very good instructions.
I do this with my heels elevated. Is it unnecessary or are these guys showing the basics?
Excellent Video, I don't have a weight rack so these will have to do.
i have broken meniscus and acl this exercise is only quad exercise i can do pain free
Woud it not be simpler to do bulgarian split squads whit dumbells?
thanks great explanation
this isnt how George Hackenschmidt did it and its alot less strict or isolated for the quads its more of an upright behind the back deadlift
This isnt a proper original hack squat, as invented by Hackenschmidt, its close but the bar needs to stay stationary on your lower back, and you complete the squat without moving the barbell.
I'd say the only downside is depth, but if you have access to lots of smaller 10kg plates you get a good depth. Luckily my gym has a hack squat machine.
It looks like the same stances you'd that with a hex or trap bar... so would using the trap bar have the same affect?
I pulled 500 like this at 150 lbs..
Greatest exercise ever.
my very first cheapie weight set gave me this move
i notice that your knees come in more than a traditional squat where you driving them out, whats you thought on this/?
Never seen this before. Wow
Awesome...thank you
great work :) i like to see a video on Incline BB bench press
thx
I'm gonna have to try THIS, cause Lord knows my quads are NOT growing 😒
THX guys!
As someone who works out at home, ayo.
What will this improve hams quad??
It's an absolute great exercise to do if you're absolutely fine with your back, shoulders, and usual squat execution I guess. As a beginner I feel kinda intimidated...
I’ve been told that when doing a hack you want your calves to be touching your hamstrings , that’s how you get the tear drop
I used to do these years ago. Wonder why i stopped
I will be doing these tomorrow…will be way better than using dumbbells for squats 😂😂😂.
I do 225 10x5 squat and 310 5x5 hex bar squat, how much weight should i be able to do when doing hack squats?
Are there any functional benifits to this movements?
It’s a bodybuilding movement so its main purpose is creating proportion and symmetry, specifically for defining the teardrop in the quads.
@@hadroncollider17 i have been including them in my workout and my quads and upper back are killing me.Also lots of contraction in my abs and hamstring.nothing on my lower back thow.i love this form of deadlift.next month i am trying jeffersons
Is it recommended to do it with the bent/curved barbell??
So, I have to incorporate this when my coach adds hacks squat because I don’t have a machine. I have wonderful mobility and everything but I still can’t seem to prevent myself from curving my upper/mid back (doesn’t hurt). Then it hits my hamstrings and sometimes stops me dead in my tracks. Any suggestions?
Maybe try laying down some 10lb weight plates under where the plates on your loaded bar sit. The slight increase in elevation should make your setup a little easier without taking too much away from your ROM.
@@Jude8883 Thank you, I will try this next time!
Can this be done on a smith machine?
This is a reverse deadlift, not an original hacksquat. You have to hold the bar with hands right next to each other and with the weight on the top of your buttocks. Then squat with knees going over the toes at45 degree angle and on the balls of your feet. You'll be luck if you can do half that weight
Is he on about 45lb or 45kg weights plates??
Doing it with my shoulders back nearly had my chest tear up
But why is adam doing good morning squats
this is why goku could never beat vegeta