The intent of the exercises is to make sure you can continue to maintain or even build your strength, your power, and your musculature when it's become clear that the regular back squat isn't working for you at this time. Hack squats are often viewed as one of the best barbell squat alternatives. Load up an Olympic bar with the desired weight. Don’t think that means it’s outdated; the barbell hack squat is still a challenging, effective exercise and a viable leg press alternative. While grasping the barbell behind you, stand up straight. To squat with free-weights, hold a single dumbbell or kettlebell in your hands in front of your chest for a goblet squat. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Single-Leg Barbell Squat (aka Bulgarian Split Squat). You may have to adjust your stance based on your body and mobility. Unlike regular barbell squats, hack squats are easy on your lower back, and for a lot of lifters, that’s a very welcome benefit. While bodybuilders swear by them, barbell squats aren’t the only way to get killer quads. If you’re just starting out or don’t have a trainer to teach you how to use the machine, don’t worry— there are lots of other options. Dumbbells, kettlebells, and resistance bands are must-have implements to take bodyweight squats to the next level. Barbell squats are a highly effective exercise, as the movement "activates the body’s biggest muscles" and is the best overall exercise, according to kinesiology professor Stuart Phillips, Ph.D. Take a slightly narrower stance approximately 10-12 inches apart and grip the barbell with a hand placement that’s slightly wider than shoulder width apart. I agree that there’s no substitute for proper footwear when squatting. Load your bar into a front rack position, with the barbell resting across your upper chest and elbows held high in front of you. They’re also a great option for … === Equipment used… Stand with your feet shoulder-width apart. Unlike barbell squats, the hack squat machine lets you load up tons of plates. Browse more videos. Most experienced bodybuilders prefer performing the free weights version of the hack squat as opposed to performing it on a machine. Once you’ve passed parallel, drive upward, forcing your knees out and engaging the glutes to complete the movement. When you’re simply out of options or limited in equipment, the weighted step-up might very well be the best at-home alternative to the barbell front squat. Key Training Tips: Rack the bar well below shoulder height in a power rack. By using free weights, you aren’t letting your core strength off easy. Barbell Hack Squat Benefits Return to the start without locking your knee. With a strong, vertical back, take a step forward. Hack Squat. With this movement, you have the option of either putting a barbell on your back or holding dumbbells. ‘Hack squats’ where the barbell is held behind the thighs. Always make sure to do these exercises with proper form and don’t let your ego get ahead of you. Slowly lower the weights toward you until you reach 45 degrees, then extend powerfully to push the weight upward. Please Let Us Know If You Enjoyed This Article. WorkoutDigest is not associated with CrossFit.com. With this version, you're straddling the bar. Plant your feet at shoulder width or slightly wider— you may need to adjust based on your body type. and help boost your lower body strength over time. If you have access to a safety squat bar (SSB), it’s worth using it as a hack squat substitute. Is the Romanian Deadlift Easy on the Knees? When you reach parallel or below, drive up through the heels to complete the movement. Grip the handles gently— your hands are for stability. This is a versatile exercise that you can do anywhere, loading weights as you see fit. Also, I squat in Chucks. Alternative Names: Hack squat without machine Type: Strength Experience Level: Intermediate Equipment: Barbell Muscles Targeted: Thigh, hips, hamstrings, back, neck Mechanics: Compound Average Number of Sets: 3 with 6-10 reps each Variations: Barbell hack squat with heels elevated Alternative: Front barbell squat, weighted sissy squat Squats appear a lot in my recommended training programs so I tend to get asked by people worried abo u t injury, what are the best squat alternatives? between a belt squat and barbell back squat. The benefit of a hack squat is that the machine takes stability out of the equation. For lifters who can't do traditional squats because of injuries, landmine squats are a good alternative. 2. Again, this allows for targeted growth of lower body muscle mass. Slowly squat down and grab the barbell at the knurls with a pronated (overhand) g… Reach down and grab the bar with a pronated grip, keeping your torso as vertical as possible. There are plenty of strength training exercises that work as effective hack squat alternatives. In weightlifting circles he is perhaps best known for’ his’ version of the squat, I.e. Benefits. However, it works both ways. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, How To Get A Huge Squat With Perfect Technique (Fix Mistakes), How to Use a Safety Squat Bar with Steve Slater, Leg Press 101: How to, Tips, & Tricks w/ Steve Kuclo, How To Goblet Squat - FREE Squat Like A PRO Guide. Since your upper body and core muscles are not involved in the movement, all the possible weaknesses that could affect the squat depth are removed. While the bar is loaded posteriorly, it allows for a more upright angle and trunk stability. If you don’t have access to a belt squat machine, you can replicate the movement with a weight belt, weight plates, and elevated surfaces. Hack Squats - Muscles Targeted. For example, placing your feet further forward (something you can't do with a barbell) targets the glutes for those who want to emphasize that area. A step-up is a functional alternative to a barbell squat, and it targets the same muscle groups. Barbell Hack Squat Exercise Information. If you want another, do front squats. To do hack squats correctly on the hack squat machine, you’ll want to use the appropriate weight amount for you, so set it up that way. Alternatives to the Barbell Squat. Adding a resistance band can increase muscle activation and help boost your lower body strength over time. Let’s be honest – Overloading the bar during a barbell front squat can cause the bar to dig into your shoulders or your wrists to begin aching. Unfortunately, the barbell hack squat can be fairly awkward and feel quite unnatural for many individuals. Talk about big shoes to fill. Front squats are an often overlooked alternative to hack squats. Use these hack squat alternatives to adapt your program without detracting from your gains. Report. 1. Load the barbell with the desired weight and position it on the floor behind your calves. This can be beneficial to … The bar sits significantly lower on the body (at the midsection, not up high on the back), which reduces the compressive forces on the spine considerably. Jim Stoppani holds a doctorate in exercise physiology from the University of Connecticut and has been the personal nutrition and health consultant to numerous celebrity clients, including... Be the first to receive exciting news, features, and special offers from Bodybuilding.com! 01-03-2016, 07:01 AM #6. Keep in mind that one may need to squeeze the scapulae on lockout. When you use a machine, the balancing is all handle for you. The barbell squat is hailed as the king of exercises because it activates more muscles than any other exercise, thus being an effective near-total body workout. 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