If you add this exercise to your leg training routine, yours quadriceps they will thank you. Let's find out everything there is to know about the hack squat!
What is that?
THEhack squat is a rear-loaded squat performed with the barbell behind the legs; however, it places a great emphasis on the quads, making it a great exercise for core lower-body lifts.
A difference of back squats, the hack squat allows you to squat with the barbell without putting extra strain on your spine.
If you have back problems, this exercise will work your quads and legs without placing excessive load on the upper body.
La The hack squat position also helps keep the torso upright, allowing the core to protect the spine; with your weight behind your body, you'll be training your heels and feet to push off the floor, an important skill to apply to so many other exercises.
How to do the hack squat
The hack squat requires standing with the barbell behind you and using an overhand grip with your arms behind you to hold it as you squat; the position of the arms, shoulders, and grip strength input are different from traditional squats and deadlifts. You will probably have to start with a very light weight to get used to the movement; even at a lighter weight the hack squat puts a lot of work on the quads.
Step 1: Prepare the barbell and posture
Place the barbell on the ground, stand in front of you and place your feet shoulder-width apart; place your arms out to the sides, outside your legs and reach them back by extending your shoulders.
Retract your head, support your core, and push your feet into the floor to create tension at the top of the lift.
Stage 2: Tilt
Pull your shoulder blades back, lean at your hips, grab the barbell behind you with an overhand grip, tilt your chin, and lift your chest without extending your spine.
Phase 3: push
Pull your shoulder blades back and down, exhale and stand up; squeeze your glutes at the top as you reach hip extension.
Step 4: check
Inhale as you squat down; push your hips back until the barbell touches the floor; the knees should go slightly forward of the ankles.
Hold the tension to the end before standing up again.
Hack squat sets and reps
If you are looking to increase the muscle mass, strength or endurance, you need to vary sets and reps accordingly.
Stimulating your muscles with different loads for different periods of time will help you achieve your goals. If thegoal is hypertrophy, you'll need to do a set of intermediate reps with manageable weight.
for resistance Opt for lighter weights and higher repetitions. To build strength you will need to do fewer sets and reps with a more challenging weight.
Regardless of the goal, it is essential to use progressive overload in your program, gradually increasing the load, intensity and volume one at a time.
And you, do you hack squat in your leg workout? Let us know in the comments and remember to follow us on our telegram channel
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