T Nation

Barbell Hack Squats


#1

I have a question about proper form, but couldn't really find much of an answer. When I do the lift the bar is in contact with my calves and then hams for most of the lift, is this ok? I searched and read a couple of posts that said this is normal, but couldn't really find a definant answer. I just started doing this lift so i put a 10 lb plate under the weights to make for a slighty smaller ROM i will take it out as soon as I get used to this lift. Does anyone know how this lift corresponds to their 1RM back squat?


#2

Coach Davies wrote an article about different types of squats (Issue 182). This might answer some of your questions.

http://www.t-mag.com/articles/182squat.html


#3

That is the article that I learned the Hack squat from, but since there was only one picture it didnt help me with form that much. I looked over at exrx.net, but the video was pretty small and blurry. I think I will just continue with them the way I am doing and practice form for a little while till I get the hang of it.


#4

Relationship to 1RM Squat will defer significantly depending on what style a person Squats. However in answer to your question contact with your hams/calves is natural.

Let me know if I can help.

In faith,

Coach Davies


#5

Check out Chad Waterbury's Big Boy Basics article. There are a couple of pictures that might help you. I think you are right in that the bar should slide up the leg in contact with calves and hams.