Home Strength Training Hacking the Hack Squat | Breaking Muscle

Hacking the Hack Squat | Breaking Muscle

4 min read

Now say that thrice quick! Welcome again everybody to a different episode of Breaking Down Your Workout Library. Thanks to the workforce at Breaking Muscle, I’ve been guided to supply one other breakdown of certainly one of my favourite exercises.


The hack squat was originated in Germany and derives from the phrase hacke (heel). So, as one can think about, the beginning place for the hack squat is the heel. The barbell variation is little identified to many nonetheless whereas its machine counterpart is well-known. Today for Breaking Muscle I’m going to be breaking down the hack squat. Get prepared, it’s going to burn!



The Barbell Hack Squat

The barbell hack squat is completed by inserting the barbell behind the body as illustrated beneath. The purpose is to maintain the backbone impartial, have interaction the glutes, and chorus from rounded shoulders. It is finest to make the most of an overhand grip for a conventional hack squat.


Keep in thoughts that one could must squeeze the scapulae on lockout. In distinction, the supinated grip locations the shoulder in exterior rotation which proves safer positioning for these with restricted shoulder mobility. A plate positioned below the heels could also be used for these with restricted ankle mobility.



The Machine Hack Squat

For the machine hack squat, take two seconds to descend and from a half to a full second to ascend. This motion is completed with a traditional stance barely wider than shoulder-width to accommodate this explicit machine.


Photo demo of the machine hack squat.


Now we transfer onto the shut stance hack squat as we’re inserting the legs barely narrower than shoulder-width aside. Note that individuals with hip points won’t discover this variation as fulfilling and will go for a detailed stance leg press if back issues are nonexistent.


Supersetting with weighted lunges is an appropriate various, and Bulgarian cut up squats are much more worthwhile as a result of they double as a stretch for the quadriceps muscle and hip flexors.


Remember to dwell with love my mates! Thank you to Absolute Power Fitness NYC for permitting me to make use of their house for this session.

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