Barbell Hack Squat

Also called behind the back deadlift, barbell hack squat and rear hack squat.

Works

Quads, plus calves, forearms and hamstrings

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.

1. While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down.
2. Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
3. Repeat for the recommended amount of repetitions.

Cues

• Bar behind you, arms straight.
• Chest up, sit straight down.
• Bar slides down the back of the legs.
• Drive through the heels.

Common mistakes

• Bar hitting the calves.
• Rounding the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

Swap for