T Nation

Hack Squats


#1

OK this might have been, Sure it has been excplained, but I can't find it in the search. I tried hack squats with a barbell today and kept hitting my hamstrings and my ass. I really need to find a way to do these I really think they will be useful. however I Pulled the bar from the floor and had a hard time not hitting my hammies. the only time I could not hit them was to pull with my hands almost inside my legs and still then I was unable to keep things smooth. can someone show me a vid or give me a better idea of how to do things. thanks BB


#2

I do better using a cambered bar.


#3

They take awhile to get used to but keep at it. If you put your heels on say a 25lb plate you can work on your motion better,and that will hit the quads more direct.


#4

Thrust your hips out at the top of the movement.


#5

These are called hack lifts, not hack squats and the more you practice the better you'll get. It's like DL's: every once in a while your going to smack yourself with the bar. It's okay. Scars are cool.


#6

Just a quick note on terminology? these are more commonly called hack squats, not hack lifts. I'm my 20+ years in this industry I've never even heard the term "hack lift."