BBB - Barbell Hack Squats

[L'ilJ]

Is it just me, or are barbell hack squats incredibly awkward feeling? I did these this morning for the first time and I really had a problem achieving a smooth movement from grabbing the bar to standing up. My butt kept getting in the way. Does anyone have any tips for this one or is it something that will improve with more practice?

[JoshDunn]

Putting a small plate under each heal works for some. I know exactly what you are going through. Never done them until BBB and never since. They would be a good exercise to get good at though. Good luck.

[L'ilJ]

Thanks Josh...I'll try it next time.

[WorkinOnIt]

Agreed! I found them incredibly awkward and--for some reason--felt muscles i've never felt before. They definately take some getting used to.

I also found that i had to really lower the weight compared to other versions of the squat. Not sure if others have found this too.

[L'ilJ]

Just an update...the weight plates under the heels helped tremendously. Still an awkward movement, but less awkward than before.

[tang350]

Wow, L'ilJ your are right....just finished the Day 6 on the program (2nd lower body work-out) and this is the first time I have done them, as well. I watched the demo video over at Bodybuilding.com and that was helpful to make sure I had decent form.

Good tip on the plates, JoshDunn, they really seemed to help. I also had to go about 50lbs lighter than my normal squat weight (partialy because I did not know what to expect)....but I enjoyed trying something new, for sure!

[Chad Waterbury]

For some people, it's easier to use dumbbells for hack squats, instead of a barbell. Give that a try.

[karkid]

I know this is a hella old post, but for anyone lookin for info on hacks this is what I found... I use a narrow footprint and a really wide grip. this gets the bar past my hams without being a bruiser.

[Deserve]

Very timely bump. I was complaining in another thread about these the other day. My problem is a scrape the back of my knees.