Hack Squat - JP Fitness Forums

WorkinOnIt · 12-19-2006, 01:15 AM

The routine I'm doing (Waterbury's BBB) calls for the barbell Hack Squat. When i tried to find an illustration, one source showed it performed in a machine. Since i prefer free weights i kept looking and found it in Scrawny to Brawny.

According to StB, it's performed with your heels on a pair of 25 lb plates, holding the bar behind your legs. A few questions:

Why stand on the plates?
Aside from the arm placement, how is this different from a conventional squat? (i.e. does it work different muscles?)
Are there other variations of the Hack Squat?

I'm looking forward to learning more about the Hack Squat from our resident experts

Cynic · 12-19-2006, 01:38 AM

The hack squat is a variant of the conventional squat.

I suspect the plates are to help shift COG forward a bit during the lift since the bar is situated more to the rear.

This helps to drive through the heels w/o falling backward.

Jimbo · 12-19-2006, 12:32 PM

Oh yeah...it's different for sure. I did these during S2B but I don't remember specifically what muscles felt more/less challenged. I do remember that these were tough. As with most exercises, the slightest change up often creates additional challenge.

Lisa~ · 12-19-2006, 02:40 PM

Why don't you ask a Mod to move this over to Chad's new section and then he can tell you his purpose for including this exercise and why he likes the plate under the heel when doing it.

Frank.S · 12-19-2006, 02:43 PM

Ive always thought:

Hack Squat = machine that mimicks a squat.

Hack Deadlift = Deadlift with the barbell behind the body.

Im pretty sure that Waterbury would want the Hack Deadlift version. The reason you stand on plates is because it makes the motion easier (also more quad emphisis on plates). Its very hard to get the bar past your hips without being on plates.

WorkinOnIt · 12-19-2006, 03:08 PM

thanks for the comments so far.
Lisa: I debated about posting this in the MR forum, but I figured since my question was more about a specific lift (vs the program) it belonged in the general forum.

Frank: It's definately a Hack *Squat* in Chad's program. Ii guess that begs the question what is it about the exercise that makes it "Hack"?

WorkinOnIt · 12-19-2006, 03:25 PM

Just found this about the origin of "Hack." Interesting!

http://www.99shadesofgrey.com/fitnes...hack_squat.php

Interesting site as well.

Frank.S · 12-19-2006, 04:21 PM

Quote:

Originally Posted by WorkinOnIt

Just found this about the origin of "Hack." Interesting!

http://www.99shadesofgrey.com/fitnes...hack_squat.php

Interesting site as well.

I would be about 99% sure that thats what chad intended.

The fact that the machine is called a hack squat machine just makes everything confusing.

Good lift though, very hard to go heavy on. Gripping the bar I find to be difficult when the weight gets high.

WorkinOnIt · 12-20-2006, 01:57 PM

Tried the BB hack Squat last night. It was a killer! Actually felt it quite a bit in my knees.

Not sore today but i'm sure i will be tomorrow.

Chad Waterbury · 12-26-2006, 11:36 PM

A BB hack squat is performed while holding a barbell behind your body. Drop down (squat) until the bar touches the upper portion of your calves. Keep your torso as vertical as possible.

I typically favor the version flat-footed version since it'll stretch out your soleus muscles (they're tight on most people). However, the heels-elevated version is fine, too. The heels-elevated version allows you to keep your torso more vertical which, in turn, allows you to stress your quads more.