What Is A Hack Squat?

With the present popularity of lifehacks, it’s easy to assume the hack squat is a few modern variation meant to unravel an issue with the normal squat. And though the move was created to change up normal weighted or easy body weight squats, people have been hack squatting because the late 1800s. 

The hack squat is mostly credited to wrestler George Hackenschmidt (hence the “Hack” within the name), who designed the move to alleviate the impact on the back and hips while isolating the quad muscles worked for targeted development. While some elements of the workout have evolved over the past century, its thigh-toning ethos stays.

So, what do it’s good to know to soundly execute one like The Russian Lion himself? Below, we’ll cover why the move is price rediscovering and the right way to loop it into your workout routine.

Methods to Execute a Traditional Hack Squat

There just a few variations of the normal squat: V squat vs Hack squat vs body weight vs sumo, and the list goes on. But one of the crucial popular squat variations is the hack squat. Back when bodybuilding was in its infancy, Hackenschmidt didn’t have the kind of machinery used for hack squats in modern gyms. He did, nonetheless, have barbells and a desire to get stronger. Sooner or later, he decided to mix the 2, bent down on the knees, and gave birth to the hack squat.

The kind of hack squats The Russian Lion was doing on the turn of the twentieth century require little equipment and are still widely practiced today. Here’s the right way to prep for a standard hack squat:

1. Select your weight – Your weight for a hack squat isn’t going to be as heavy as other squat variations. The facility needed to drag off a hack squat comes primarily out of your quadriceps, so assess your strength there before deciding how much to select up. Generally, you wish to have the opportunity to do 2 to 4 sets of 8 to 12 repetitions, so select a weight that suits these goals.Will it’s comfortable? They’re squats, so likelihood is, you’ll feel the burn—just be sure to take care of form throughout.
2. Arrange – Find an area with a mat or other non-slip surface suitable for any kind of squat. You shouldn’t be dropping the load any significant distance, but a padded, shock-absorbing floor can’t hurt in case you by accident let go. Place a barbell loaded with plates on the bottom behind you and prepare to lift.
3. Take hold – Squat down in a starting position as you’ll for a standard squat and grab the load from behind you with an overhand grip. On this position, you have to be almost sitting on the bar along with your arms holding it next to your thighs. The soles of your shoes must be perfectly flat on the bottom. 

Bend low at your knees and keep your spine as straight as possible. In case you find grabbing the load from this angle too difficult, you need to use a platform or rack to raise it. Then, simply step forward after securing it to start your set with a downward motion.

1. Drive upwards – Start pushing out of your feet upwards to lift the load. It is best to feel the vast majority of the force being exerted out of your thighs. Because the bar climbs higher, stretch out your hips and straighten your legs as much as possible. As you reach full extension, flex your quads tightly to raise the load that extra little bit. Your back must be straight as an arrow throughout this complete movement to stop injury.
2. Ease downwards – Return the load to the bottom with a slow, controlled movement. Essentially, reverse the motions you probably did to lift the load. Bend on the knees and lower your posterior until you’re again almost sitting on the bar. Spine stability is crucial—at no point in the entire movement should your back bend.
3. Repeat until you reach your goal – Keep pushing until you’ve hit the reps and sets you’re aiming for. As with all exercise, ensure sufficient rest between sets, generally around 2 to three minutes. Leave not less than 48 hours between workouts as well– though your muscles might welcome just a few extra days off!

This tried and true approach to hack squatting is a selection method for free-weight aficionados and people with limited equipment. It has a dozen many years of proven gains under its weightlifting belt, and it’s an efficient exercise as long as you nail the shape.

If the barbell hack squat isn’t your thing, nonetheless, there’s one other, more modern approach to hack squatting that’s turn into popular in weightlifting communities.

How To Use a Machine to Hack Squat

Truthfully, there are two correct answers to the query “What are hack squats?” They might be performed with or without machine assistance, and each kinds of exercise differ barely from one another. The barbell hack squat alternatives include machine hack squat workouts. In case you’re lucky enough to be a member at a gym with a hack squat machine, you need to use modern technology to use George Hackenschmidt’s age-old fitness finesse. 

The strategy of hack squatting with a machine is analogous to doing it with free weights, but with just a few twists. To start:

1. Set and cargo the machine – Set the machine to a position where the supports rest comfortably in your shoulders whenever you’re at full extension. It is best to have the opportunity to handle a heavier load with machine assistance than when lifting free weights, just make sure to not pile on an excessive amount of to avoid injury. You’ll be able to all the time add, but in case you hurt yourself, you possibly can’t lift anything.
   
2. Climb in – Get within the starting position along with your back firmly against the rear pad with the supports squarely in your shoulders. Your foot placement must be in keeping with your body, facing forward, and planted flatly on the platform. Release the protection handles and…
3. Slide down – The pressure of the load and the force of gravity should naturally begin to push you downwards. Bend on the knees and slowly lower the load until your quads are at a few 90° angle from the machine’s frame. Your back should remain firmly planted against the pad, and the quantity you’re taking on shouldn’t feel prefer it’s crushing you.
4. Keep off up – Drive your feet into the platform and stretch out your legs to their maximum. As with the conventional hack squat, flex your quads pon full extension to raise the load as high as you possibly can.
5. Do more – Similar rules regarding reps, sets, and rest govern machine-assisted and free-weight hack squats. Do what you’re comfortable with, set goals, and follow plans to outdo yourself the following time you head out to hack.

Each kinds of hack squats promote lower body muscle group development and result in a stronger you. They’re quite specific in the realm they aim, nonetheless, so hack squats won’t be the best exercise to match everyone’s goals.

Normal Squats vs. Free Weight Hack Squats vs. Machine-assisted Hack Squats

Hack squats are a compound exercise specifically tailored to focus on the quadriceps. That said, no muscle truly works alone. When doing any exercise, we (inadvertently or not) work multiple parts of our body directly.

Different exercises might be used to isolate specific muscles for optimum work and growth. To know whether or not hack squats can assist you achieve your fitness goals, you possibly can consider what they work vis-a-vis conventional squats:

• Regular squats – The normal squat is the steadfast lift of leg day which, based on popular advice, is rarely to be skipped. It’s definitely a go-to for those searching for all-around development, especially across the glutes. 

Truthfully though, normal squats are multifaceted and interact your leg muscles, hips, and back. In addition they improve knee strength and even activate core muscles. In case you’re trying to improve strength basically, it’s hard to seek out a greater movement than the classic squat. 

• Free weight hack squats – As previously noted, hack squats are formulated to isolate the quadriceps and work them as much as possible. Using free weights, nonetheless, doesn’t fully eliminate the activation of other muscle groups. The barbell squat requires you to have interaction much of your body so as to stabilize and balance the load. Those muscles closest to the quads—your calves, glutes, and lower back—will come into play, particularly when hack squatting with free weights.
• Hack squats with a machine – Machines can optimally isolate muscles by eliminating form breaks and doing the work of stabilizing loads for you. Even on a hack squat machine, you won’t only engage your quadriceps during repetitions. The remainder of you won’t must do nearly as much work during a machine hack squat, nonetheless, which implies your quads will take the brunt of the load. 

Now that you may have a greater idea of which leg muscles, in addition to other muscle groups, different squats optimally activate, you possibly can determine which style to execute next time you hit the gym. 

Or, you can try all of them—whatever feels best for you!

Pop Your Perfect Squat at Chuze Fitness

In case you’re searching for a premier place to present hack squatting a go, come work out with the fitness pros at Chuze Fitness. Whether you’re hacking with free weights, a machine, or sticking to the classic squat, Chuze has the space and equipment for you.

Not much of a squatter? No problem—browse the iChuze app for inspiration for all types of workouts, from beginner’s yoga to HIIT, to find video series for each fitness level.

Whether you join considered one of Chuze’s group fitness classes or train 1:1 with an experienced trainer, the professionals at Chuze want you to go away feeling inspired (and perspired). Discover a Chuze in your area by trying to find “gyms near me” and stop by to learn the way our community can assist you achieve your fitness dreams.

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ 12 months profession in club management, personal training, group exercise and instructor training. Ani lives along with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

Sources:

1. Men’s Health. Want Monster Quads? Time to Learn the Hack Squat. https://www.menshealth.com/fitness/a28133625/hack-squat/
2. BarBend. George Hackenschmidt: The Father of the Bench Press and Hack Squat. https://barbend.com/george-hackenschmidt/ 
3. Physical Culture Study. Three Old-School Squats You’re Not Doing. https://physicalculturestudy.com/2017/02/02/three-old-school-squats-youre-not-doing/
4. Livestrong. A Hack Squat Vs. A Back Squat. https://www.livestrong.com/article/538392-a-hack-squat-vs-a-back-squat/
5. Physical Culture Study. Three Old-School Squats You’re Not Doing. https://physicalculturestudy.com/2017/02/02/three-old-school-squats-youre-not-doing/
6. Livestrong. A Hack Squat Vs. A Back Squat. https://www.livestrong.com/article/538392-a-hack-squat-vs-a-back-squat/
7. Muscle and Strength. Machine Hack Squat Video Exercise Guide. https://www.muscleandstrength.com/exercises/hack-squat.html
8. National Library of Medicine. Differences within the muscle activities of the quadriceps femoris and hamstrings while performing various squat exercises. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8783452/
9. University of Delaware. Free Weights Vs. Machines: How do you have to select?. https://sites.udel.edu/coe-engex/2018/04/03/free-weights-vs-machines-how-should-you-choose/