Hack Squat

Squats have been a part of a number of workout routines for a very long time. One of the variations of squats is the hack squat. The name of the exercise is said to have been derived from the German word Hacke. It stands for heel. According to some, the name of the exercise is said to have been derived from a professional wrestler, who went with the name Hackenschmidt in the early 1900s. It is also said that the name is derived from German, but it was Hackenschmidt, who popularized the exercise.

What is a Hack Squat?

It is a type of a squat. Now comes the question what is the difference between a hack squat and a normal squat. The difference lies in the way one's weight is balanced. When one does the regular squats the body has to balance the weight in front of the body, while in hack squats the weight has to be balanced behind the body. It is not uncommon to see a hack squat being confused with the deadlift exercise. The primary difference between these two is the manner in which the weights are placed. In a deadlift the weights are placed in front of the person exercising, while in this exercise the weights are placed behind the person. A deadlift uses an underhand grip, while these squats use an overhand grip. Often there is a hack squat vs leg press debate. However, it is best not to compare the two exercises, as they are two different exercises altogether. Just because some like one better than the other, the leg press vs squat debate started.

Hack Squat Technique

To do the barbell squat, place the barbell behind your legs. Ensure your feet are placed flat on the floor and not at an elevation. Keeping the legs on an elevation often causes injury. Therefore, it is not recommended that you place your feet on an elevation. The hack squats technique is to squat down and grasp the barbell placed behind the legs using an overhand grip. Lift the bar and slowly come up extending your knees. The bar does not come up to the shoulders, like is the case with the regular squats. Now slowly bend your knees and come into a squat position till your thighs are parallel to the floor. The bar should be lowered till it is behind the lower part of the leg. Hold for a few seconds. Slowly come back up and repeat the barbell exercise.

When you are doing the exercise, it is important that your feet are pointed in front all the time. The knees should also point in the forward direction all the time. You will have to keep a close watch on your knees, as they may point out slightly. The knees should not go beyond the legs, when you come into a squatting position. While doing the exercise, it is important that you keep your arms, shoulders and back straight.

Hack Squat Benefits

It is a strength training exercise, which works the quadriceps and also the large muscles in the leg, which surround the thigh. The hamstring and the gluteal muscles are also worked with the hack squats exercise. In other words, different muscles in the leg are activated, when one does this version of squats. It is a great compound exercise, which also helps in stimulating the growth hormone. It also helps in strengthening the legs. Doing the exercise regularly goes a long way to strengthen endurance. They work the lower and inside area of the quadriceps. Since the bar is placed behind the heels, it also helps in improving grip strength.

This variation of squat can also be done using the hack squat machine. At the same time one can opt to do hack squats with dumbbells as well. It will naturally depend on what you prefer over the other. However, initially it is important to do the exercise with your trainer. The trainer will be able to correct you if you're using the wrong position. If you're suffering from back pain, then it is best to talk to your health care professional before you start doing this exercise.