The German word ‘Hacke’ means the ankle. ‘Hack squats’ may refer to the fact the exercise involves placing barbells near the ankles or the name could have come from George Hackenschmidt, the professional wrestler who popularized hack squats in the early 1900s.
Regardless of the ambiguity associated with the name, the exercise clearly targets the quadriceps, the glutes and the hamstrings.
The hack squat is somewhat similar to the dead lift. The difference is that in a dead lift, the weight is raised in front of the body but in a hack squat, the weight is lifted from behind the body. As such, hack squats require more balance and strength because trainees have to withstand the pressure of the weights pulling them back and down.
Equipment:
Barbell
How to do the hack squats
Starting Position:
• Stand with feet shoulder width apart
• Keep back straight and pull in the glutes
The Movement:
• Squat on the ground keeping back straight
• Feet should be facing forward
• Heels should touch the barbell
• Grab the barbell using an overhand grip (palms facing up)
• Lift the barbell by focusing the weight on the heels
• Rise until the knees are straight
• Hold for a second
• Gently lower yourself to the starting position
• Descent until the bar is beneath the lower leg and thighs are almost parallel to the ground
2-4 sets of 6-12 reps are sufficient although beginners need to take it slowly.
Hack squats are considered by many as being slightly difficult to master because the exercise involves both balance as well as strength. The full benefits of the exercise may be reaped only if it is done in proper form, using the right technique. The wrong technique might lead to serious injury. That is why it is good idea for beginners to start off using little or no weights at all.
Tips:
• Do not sway towards the weight. A fall could injure you.
• Feet should be shoulder width apart
• Balance the weight of the barbell on your toes as this makes the exercise easier to manage
• When lowering yourself for the squat, make sure that the body is low enough for you to grab the weight comfortably
• The back should be straight because contortions may strain the muscles of the back.
• Do not round shoulders when lifting the weight
• Do not lock the knees at the top of the movement as this can upset your balance
• Knees should be in the same direction as feet
The hack squats are a great way to build mass and strength in the thighs. Since the exercise places tremendous pressure on the back and knees, it is not recommended for those who have problems in these areas.
In conclusion:
Hack squats are taxing. They pound the thighs, hamstrings and the glutes. However, the exercise offers instant payment in terms of increased strength and muscle mass, which is why serious athletes and weight trainees take to the exercise enthusiastically.
