video to gif OneResult.com - Barbell Hack Squats

What You'll Need
A barbell, and a floor that's cool with having weight plates dropped on it.

Why You Should Be Doing This Exercise
The hack squat is a personal favorite, because you get the benefits of the squat while putting less pressure on your knees. The muscles that you can't see in the mirror (you know the ones that make you a better athlete) will be quite engaged, sort of like you are during the first day of class (or not, whichever).

Start
Okay, the barbell should actually be behind your feet in order to properly hack. Now, squat down, and grab the bar with your fingers over it, and your hands shoulder width apart. As long as your feet are glued to the floor, we believe you're ready to attend the Hack Parade.

Middle
The hack means you're standing with the bar, and then squatting back down with it. To stand up, keep your back and arms straight, and think of pushing from your heels. Another way of keeping your back and arms straight is to keep your shoulder nice and tight, as if you're standing up straight.

Finish
Okay, great, so you're standing. That was tough, but not devastating. Or it was, and your cursing us. Sorry. But you have to return the bar to the floor now. How? By bending your hips back, and bending your knees slightly forward, that's how. The weight plates will prevent your thighs from getting parallel to the floor, but you should come close.

Key Don'ts
Don't bend your back please. Thanks, your athletic career. Don't drop the weight when squatting down. Thanks, the floor. Don't shrug the weight up, or have your feet (any part of them) leave the floor. Thanks, the Hack Squat Appreciation Society.

video to gif OneResult.com - Barbell Hack Squats
1 Likes	1 Dislikes
2,117 views views	159 followers
Sports	Upload TimePublished on 14 Oct 2010

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