How to do barbell hack squat

Coach's Tips

This squat variation requires significant upper body strength, as you hold the barbell behind you!

Start Position

1. Set up a barbell on a rack at shoulder height.

2. Position yourself beneath the barbell so it rests on your shoulders, specifically on your trapezius muscles.

3. Step back from the rack with your feet shoulder-width apart or slightly wider, with your toes pointing slightly outward.

Proper Form

1. Lower yourself into a squat by shifting your hips backward and bending your knees.

2. Maintain an upright chest, a straight back, and look straight ahead as you go down.

3. Focus your weight on your heels while keeping your core engaged.

4. Continue descending until your hips are below your knees.

5. Push through your heels to rise back to standing.

Breathing Technique

1. Breathe in as you move downward into the squat.

2. Exhale as you return to an upright position.

Precautions

1. Ensure your back remains straight throughout the movement.

2. Keep your chest elevated and engage your core muscles.

3. Avoid locking your knees when standing back up.

4. Refrain from rounding your lower back.

5. Discontinue the exercise and seek medical advice if you experience pain in your knees or hips.