Post by Sareen on Jan 4, 2008 0:39:37 GMT -5
The Hack Squat is an exercise that seems to be commonly associated with a machine; however the barbell version is indeed a thing of beauty. If they aren’t forming part of your current routine, perhaps it’s time to give them a shot.
Origins
George Hackenschmidt - The exercise is usually thought to be named for its creator - or at least the first to openly harness its powers - wrestler George ‘The Russian Lion’ Hackenschmidt; or ‘Hack’. As a wrestler he was seemingly unstoppable; competing in over 3,000 fights from 1889 - 1908 and winning all of them [1]. Yes, he was that good.
George Karl Julius Hackenschmidt (he was of Swedish descent, if you’re wondering why he doesn’t have a Russian name) was famous for many strength feats (including some that remained unequalled for an astonishing 50 years). The Hack Squat is at the centre of some of these (including a staggering 550 reps with 110lb).
Things to consider
Hack Squat with heels elevated - with other Squat varieties, there is a greater emphasis on the glutes when below parallel. Range of Motion is as important here as with any other exercise (with the usual exceptions, of course).
If you are unable to perform the full-range lift, simply set the pins of a power rack to the lowest position you can manage and perform them from there.
Keep the feet flat on the floor. If your legs are too tight to allow this, stretching is a better option that elevating the heels (standing on plates, for example). That said, elevate the heels if you find it’s still necessary to perform the exercise.
During the upward portion of the exercise, push with your heels rather than your toes. This will help minimise the stress on your knees [3].
Conclusion
The Barbell Hack Squat’s a great exercise - simple, inexpensive and quick to perform. If it isn’t already part of your current routine, give it a run.
Origins
George Hackenschmidt - The exercise is usually thought to be named for its creator - or at least the first to openly harness its powers - wrestler George ‘The Russian Lion’ Hackenschmidt; or ‘Hack’. As a wrestler he was seemingly unstoppable; competing in over 3,000 fights from 1889 - 1908 and winning all of them [1]. Yes, he was that good.
George Karl Julius Hackenschmidt (he was of Swedish descent, if you’re wondering why he doesn’t have a Russian name) was famous for many strength feats (including some that remained unequalled for an astonishing 50 years). The Hack Squat is at the centre of some of these (including a staggering 550 reps with 110lb).
Things to consider
Hack Squat with heels elevated - with other Squat varieties, there is a greater emphasis on the glutes when below parallel. Range of Motion is as important here as with any other exercise (with the usual exceptions, of course).
If you are unable to perform the full-range lift, simply set the pins of a power rack to the lowest position you can manage and perform them from there.
Keep the feet flat on the floor. If your legs are too tight to allow this, stretching is a better option that elevating the heels (standing on plates, for example). That said, elevate the heels if you find it’s still necessary to perform the exercise.
During the upward portion of the exercise, push with your heels rather than your toes. This will help minimise the stress on your knees [3].
Conclusion
The Barbell Hack Squat’s a great exercise - simple, inexpensive and quick to perform. If it isn’t already part of your current routine, give it a run.
