If the pads of the hack squat machine hurt your shoulders while they are pressing down, perform the exercise in the same manner that George Hackenschmidt, the legendary strongman who invented the exercise, did it -- with a barbell. In the days before weight-training machines, barbells and dumbbells were used to develop a strong, powerful physique and they work just as well today as they did in 1900. The barbell hack squat allows you to develop your legs, your core and your grip. Consult a health-care professional before beginning any strength-training program.
Step 1
Stand in front of a loaded barbell. Bend down by bending your knees, but keep your back straight. Continue to bend until your hands contact the bar. This works best if you are standing in front of a mirror. Start with a light weight that you can comfortably practice the exercise with.
Step 2
Grip the bar with your hands slightly wider than your legs. Without leaning forward, stand straight up. Do not attempt to jerk the bar off of the ground -- pull it smoothly. This is the only movement that occurs during the lift.
Step 3
Lower the bar to your starting position. Perform this exercise for multiple sets, but do not train to muscular failure. You do not want to stumble while you are holding the bar. Your repetitions and sets will depend upon your individual goals. Strength athletes will do only a few sets with lower repetitions. If you wish to develop your conditioning, do multiple sets of at least eight repetitions per set. Your training volume will vary based on your needs at the time.
Tips and Warnings
- Experiment with different size plates on the bar. This will change the height you pull the barbell from, altering the range of motion of this exercise. Keep your abdominals tight when lifting.
- Never bend your arms when performing this exercise because it puts too much strain on your elbows.
Things You'll Need
- Barbell
References
- "Secrets of Strength"; Earle E. Liederman; 2008
- "The Way to Live in Health & Physical Fitness"; George Hackenschmidt; 1935
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