How to perform Barbell Hack Squat with proper form

Starting Position

1. Set Up the Barbell: Place a barbell on the ground behind your heels.
2. Foot Position: Stand with your feet shoulder-width apart, with your toes slightly pointed out.
3. Grip the Bar: Bend at the hips and knees, lowering your body to grab the barbell with an overhand grip, hands shoulder-width apart.

Execution

1. Lift the Bar: Stand up by extending your hips and knees simultaneously, keeping the bar close to your body.
2. Position the Bar: The bar should travel along the back of your legs as you rise. Keep your chest up and back straight throughout the movement.
3. Full Stand: Fully extend your body at the top before beginning the descent.

Descent

1. Lower the Bar: Push your hips back and bend your knees to lower the bar, maintaining contact with your legs.
2. Control the Movement: Keep the movement controlled, ensuring your knees track over your toes. Do not let them cave inwards.
3. Go as Low as Comfortable: Lower down until your thighs are at least parallel to the ground or as far as your flexibility allows.

Key Points

• Keep your core engaged for stability.
• Avoid rounding your back; maintain a neutral spine.
• Breathe in as you lower and exhale as you lift.
• Ensure your weight is balanced through your feet.

Common Mistakes

• Allowing the knees to collapse inward.
• Rounding the back during the lift.
• Using excessive weight leading to poor form.

By following these steps, you'll perform the Barbell Hack Squat effectively and safely.