Barbell Hack Squat

Legs · Barbell

How to do it

Stand with the bar **behind** your legs, gripped overhand at shoulder width with straight arms. Feet at shoulder width. Squat down keeping your torso as upright as you can, letting the bar brush the back of your legs, until your thighs are parallel; stand by pushing the floor away. With the weight behind you, the quads work far harder than in a normal squat. The classic mistake is leaning forward: the moment you do, the bar hits your calves.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Forearms

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