Barbell Hack Squat

Starting position

1. Place a barbell on the floor behind you and stand in front of it with the bar near your heels.
2. Feet hip-width apart, toes turned out slightly.
3. Squat down by pushing your hips back with a flat back and grab the bar behind you with an overhand, shoulder-width grip.
4. Pull your shoulder blades together, brace your core and look ahead.

Execution

1. Take a breath and hold it to brace your trunk.
2. Stand up by extending your knees and hips together: the bar slides up the back of your legs with your arms straight.
3. Stand fully upright at the top without leaning back, then exhale.
4. Inhale and lower the bar along the same path under control, bending your knees and pushing your hips back, to a light touch on the floor or just above.
5. Keep your back flat throughout the rep.

Common mistakes

• Rounding the back — dangerous load on the lumbar discs.
• Letting the bar drift away from the legs — longer lever and more stress on the lower back.
• Bending the elbows — your arms should act only as hooks.
• Heels lifting and knees caving in — overload on the knee joints.

Beginner tips

• Start with the empty bar: the movement is unusual and takes coordination.
• If the bar catches your calves and glutes, put your heels on small plates — it's easier to keep your torso upright.
• If your grip gives out, use lifting straps.

Alternatives

• Hack Squat — the same leg work with back support
• Kettlebell Squats — easier on the back when starting out
• Barbell Deadlift — similar mechanics lifting the bar from the floor