I've had 4 lower back surgeries. The last 2 from a car accident. I've lost some mobility from multiple fusions. I do elevated hack squats as part of my routine(14 inch). This movement has done wonders keeping the arthritis out of my back. I love doing them. I only do single plates though.
Awsome. Thanks for your sharing. Could you just elaborate on how you do elevated hack squat. My lower back issues just begin and I am wondering if the hack squat would help with it.
Thank you for sharing your experience, I am 25 and unfortunately I have osteoarthritis and rotative scoliosis, some times my back hurts really bad, when I performed the back squats (and machine variations) my back really hurts, This new year I will try this exercise I really hope I will cam improve my quads (size and strength). Again thank you a lot for shared your experience 😁
I have a home gym and don't have a squat rack, this excercise is a game changer because i don't have to power clean and press a weight then safely land it on my back. Have to do more hamstring curls though but it's a worth it trade off.
I feel u my bro,I feel u,had to clean and press my barbell the way u mentioned as well.Used the word had coz im done with that bs routine.Half my energy was wasted just getting the bar on my back and the worst part was getting it down from my back after each set
@@whitemakesright2177 This exercise may be called a hack squat, but it's more of a reverse deadlift than the original lift as performed by Georg Hackenschmidt himself. A true hack squat uses a narrower grip and keeps the bar stationary behind the butt, and is done standing on your toes. It requires a lot of balance and is a much more insane quad burn than modern "hack squats."
@@michaelingerto2242 True, doing it with heels elevated was the original version and that will really hit the quads. Still, even with your heels flat on the floor, it still works your quads far more than the posterior chain. Either way, it's a great exercise especially if you don't have access to a squat rack.
it's a modern variation of the hack squat, but not the original one. the whole beauty of this exercise in my opinion is the full knee bend. like the way george hackenshmidt did it. besides that, you 3 are great knowledgeable guys, respect!
@@dory_m78 : I don’t know. Different exercise, different emphasis. I see Barbell Hack Squats as just like a very intense quad exercise, hitting the quads better than any kind of back squat, but you might not get the overall growth you might have with back squats.
This is a really easy excercise. And it's easy on the back. Even if you round your back a little it wont be as dangerous as a rounded back on back squats and deadlifts.
JohnnyPepere Because the weight is directly under the spine, no moment arm. Look up Eric bugenhagen hack squat(Deadlift), he does 400kg i believe. I've done one rep maxes with super rounded back and no discomfort.
I used to really hate using the actual hack squat machine most gyms had. It just killed my knees for some reason. Fast forward many years later with having my own nice home gym setup, these barbell hack squats are unique & amazing! I can really fry my quads with these while not having as much load on my spine like a normal barbell squat does.
Yeah, the hack squat machine has both your feet/legs AND your upper body in a fixed position(like squats in a smith machine). While free weight hack squat, it's just the feet in a fixed position, allowing more mobility for the knees.
Excellent! I do Hack Squats at home as I do not have the weight rack as it is required in the case of regular Squats. Thanks for the detailed explanation! 👍
Now there's creativity! I was looking for a machine for my home, but there you go... I have all that I need! Cheers for that, you just saved me a bundle.
AS a person with a long body hack squats suite me the best its a matter of body mechanics and leverage i found the regular squat just is not for my body type.
You can actually round your back as much as you want from it due to the barbell being behind your back. The weight is directly under the spine, therefore the moment arm doesn't exist, and rounded back won't be a problem.
You most definately can injure your back with this exercise via bad posture and/or improper bracing of the core abdominal spinal stabilizers. At on point, I was doing this with 515 lbs (with lifting straps) at a BW of around 175, and pulled a spinal erector.
How do you guys feel about using a plate or a plank to elevate your heels a bit with this exercise? It feels more efficient to me that way but might be just lack of mobility..
The plate elevation is clutch... did it without the plates and felt it more on my lats, but after the heel elevation my quads were on fire! Necessary addendum!
It's pretty experienced lifter, although I've just turned 60 years old.Happy with the shape I'm in, however I work out at my home gym.Don't like doing squats on the back.But even when I do the hacks watch , my lower back hurts... Is my form bad?... I mean , I have no problem doing leg extensions and leg curls , but that's Shaping , I want to keep my legs Strong and build up a little bit of size But is it stressful on the back?Or am I doing it wrong
This is the best quad exercise. I stand on a platform and put my hands width just outside of my glutes in order to get full range of motion. Put a block under your heels and you want your ass to basically touch your calves, and it is the single best quad exercise. I go for about 10-15 reps. I do this after my heavy breathing squats.
nutsacklol very true bro, I actually switched from the barbell back squat to this, and I have noticed my quads and lats getting larger. Shooting for the Steve Reeves look, lmao.
Anytime you hold heavy weight in your hands for an extended period of time, it hits your traps. Deadlift, below the knee rack pulls, hack squats, farmers carry are examples of this.
Good video. I been looking for a good hack squat machine and cannot drop $2k on one. I will give this a try. I love the machine as I can really load the weight. Front squats are great but I am limited on what weight I can do from the pressure on my shoulders.
wow, super clean technique. i'm still trying to polish my tech out haha -- still feels a bit weird but they're already becoming a favourite leg excercise
Traditional hack squats are performed by keeping your back straight throughout the lift. You’ll need to angle your feet at 45 degrees to do this. Good luck doing more than just the barbell. This is a variation of a deadlift, not a hack squat but thanks for sharing.
Tried this for the first time recently, definitely gotta work on my form. Pretty sure I'm pulling it like a deadlift, and consequently I'm dragging the bar up my calves and hamstrings. Gotta focus on chest up and shoulders back so my arms aren't angled back.
Why have I only just got round to looking at these? I'm terrible for getting to a gym and I don't have a rack at home; these with some RDLs and I should be able to start properly loading it up
This isnt a proper original hack squat, as invented by Hackenschmidt, its close but the bar needs to stay stationary on your lower back, and you complete the squat without moving the barbell.
It's not a heavy weight exercise? Come on guys. It's much safer to lift heavy with this lift compared to a normal deadlift. Look up Eric bugenhagen, he does 400kg with this lift. Apart from that, great informative video. Love your videos.
Goku Black? What are you getting at? It is safer than a normal deadlift. I'm not saying all normal deadlifts are unsafe, I'm saying this one is safer :) Happy lifting.
@@hadroncollider17 i have been including them in my workout and my quads and upper back are killing me.Also lots of contraction in my abs and hamstring.nothing on my lower back thow.i love this form of deadlift.next month i am trying jeffersons
I think George Hackenschmidt invented the hack squat. He was way ahead of his time. Check at these two pictures of him 1905 and 1900. He only stood 5ft 9inches and weighed 218 pounds, but you can bet it was all natural. And he was strong too. en.wikipedia.org/wiki/George_Hackenschmidt
So, I have to incorporate this when my coach adds hacks squat because I don’t have a machine. I have wonderful mobility and everything but I still can’t seem to prevent myself from curving my upper/mid back (doesn’t hurt). Then it hits my hamstrings and sometimes stops me dead in my tracks. Any suggestions?
Maybe try laying down some 10lb weight plates under where the plates on your loaded bar sit. The slight increase in elevation should make your setup a little easier without taking too much away from your ROM.
I'd say the only downside is depth, but if you have access to lots of smaller 10kg plates you get a good depth. Luckily my gym has a hack squat machine.
It's an absolute great exercise to do if you're absolutely fine with your back, shoulders, and usual squat execution I guess. As a beginner I feel kinda intimidated...
Hey Mindpump, I'm a student trainer and I've had a few clients tell me they avoid deadlifts because it's uncomfortable on the shins/knees. Do you think the Hack squat would be a good substitute? (And yes I did recommend the trap bar)
Deadlifts target the lower back, hamstrings and glutes mostly. This exercise is dominant on quadriceps, lower back and hamstrings won’t be developed much with this.
This exercise has the lastname "squat" because is a knee dominant movement, not like a deadlift or any hinge because they are hip dominant movements. Another good barbell hip movement is the hip thrust
As someone who goes to a shitty gym with no squat rack, this excersise is a life saver
Planet fitness 😂
Start doing snatches and train front squats.
@NDP Variety🇨🇦 fr man, i tried front squats and god it was a nightmare 💀 gave up and just did smith machine squats LMAO
Smith machine squats really compromise your back....you should stick to squat rack squats.
I did hack squats today with a barbell. My entire quad burned, form was pretty good. Definitely will be sticking with these.
Did you see good results after time using it?
Does it work your lower back as much as a deadlift?
Deadlift would definitely be preferable
@@cliffonator1111 no it does not
@@cliffonator1111 No.
I've had 4 lower back surgeries. The last 2 from a car accident. I've lost some mobility from multiple fusions. I do elevated hack squats as part of my routine(14 inch). This movement has done wonders keeping the arthritis out of my back. I love doing them. I only do single plates though.
Awsome. Thanks for your sharing.
Could you just elaborate on how you do elevated hack squat.
My lower back issues just begin and I am wondering if the hack squat would help with it.
Thank you for sharing your experience, I am 25 and unfortunately I have osteoarthritis and rotative scoliosis, some times my back hurts really bad, when I performed the back squats (and machine variations) my back really hurts, This new year I will try this exercise I really hope I will cam improve my quads (size and strength). Again thank you a lot for shared your experience 😁
@@TabordaElhi mate, Did you do ,what you said you would do?
@@TabordaElbtw all the best!
I have a home gym and don't have a squat rack, this excercise is a game changer because i don't have to power clean and press a weight then safely land it on my back. Have to do more hamstring curls though but it's a worth it trade off.
holy shit dude that sounds so dangerous
I have the same problem. This and dip belt squats have been my replacements
I feel u my bro,I feel u,had to clean and press my barbell the way u mentioned as well.Used the word had coz im done with that bs routine.Half my energy was wasted just getting the bar on my back and the worst part was getting it down from my back after each set
Yeah that method isn’t sustainable with heavy weights it becomes too dangerous
@@DopeCameL It's not dangerous if you're smart about it, but it seriously limits the weight you can use.
This is what I love about bodybuilding. Every time I thought I saw every exercise out there I get suprised.
This is actually a very old exercise. It's named after legendary strongman George Hackenschmidt, who was active in the early 20th century.
@@whitemakesright2177 This exercise may be called a hack squat, but it's more of a reverse deadlift than the original lift as performed by Georg Hackenschmidt himself. A true hack squat uses a narrower grip and keeps the bar stationary behind the butt, and is done standing on your toes. It requires a lot of balance and is a much more insane quad burn than modern "hack squats."
@@michaelingerto2242 True, doing it with heels elevated was the original version and that will really hit the quads. Still, even with your heels flat on the floor, it still works your quads far more than the posterior chain. Either way, it's a great exercise especially if you don't have access to a squat rack.
it's a modern variation of the hack squat, but not the original one. the whole beauty of this exercise in my opinion is the full knee bend. like the way george hackenshmidt did it.
besides that, you 3 are great knowledgeable guys, respect!
This. The barbell basically goes up attached to your butt and you start out even lower.
This is a great exercise for those who have some back trouble with regular squats or deadlifts
Been doing these since I was a kid. They’re a Steve Reeves favorite. In my opinion, they are way better than any machine slide version.
Do you think you get close to same hypertrophy as 10 reps of high bar squats?
@@dory_m78 : I don’t know. Different exercise, different emphasis. I see Barbell Hack Squats as just like a very intense quad exercise, hitting the quads better than any kind of back squat, but you might not get the overall growth you might have with back squats.
I've been really struggling with front squats due to wrist mobility issues so I'll try these instead this week. thanks for the video
This is a really easy excercise. And it's easy on the back. Even if you round your back a little it wont be as dangerous as a rounded back on back squats and deadlifts.
why is this the case?
JohnnyPepere Because the weight is directly under the spine, no moment arm.
Look up Eric bugenhagen hack squat(Deadlift), he does 400kg i believe. I've done one rep maxes with super rounded back and no discomfort.
Sebastian Tokle true man, I literally think you can rpund ypur back as much as you want, this is an awesome excercise. I love it.
I do these on small blocks due to my bad back. No pain and crazy burn in quads and high heart rate with higher reps. Addicted to this.
Far superior than the machine! Builds your back like crazy too!
I used to really hate using the actual hack squat machine most gyms had. It just killed my knees for some reason. Fast forward many years later with having my own nice home gym setup, these barbell hack squats are unique & amazing! I can really fry my quads with these while not having as much load on my spine like a normal barbell squat does.
All in all how much did your home gym cost?
Yeah, the hack squat machine has both your feet/legs AND your upper body in a fixed position(like squats in a smith machine). While free weight hack squat, it's just the feet in a fixed position, allowing more mobility for the knees.
@@yettiluch1 home gyms cost so fucking much. Like for just legs you have to spend around 4000€ and for others atleast 10k
@@mikakoivisto6504it was worth it before 2020 but now people are selling equipment at ridiculous prices
Best barbell hack squat instructional video on RUclips. Thanks guys! Highly recommend
This is EXCELLENT when doing Squats without help at home, as you don't have to worry about muscle failure.
Always fun to see peoples reaction when me and my brother does tjis at the commercial gym! Always do this at the end of my squat days on 5/3/1
Excellent! I do Hack Squats at home as I do not have the weight rack as it is required in the case of regular Squats. Thanks for the detailed explanation! 👍
Now there's creativity! I was looking for a machine for my home, but there you go... I have all that I need! Cheers for that, you just saved me a bundle.
This was so helpful! Def need to work on my shoulder mobility and open up more - thanks guys!
AS a person with a long body hack squats suite me the best its a matter of body mechanics and leverage i found the regular squat just is not for my body type.
This is like a dead lift and a squat. Amazing
You can actually round your back as much as you want from it due to the barbell being behind your back. The weight is directly under the spine, therefore the moment arm doesn't exist, and rounded back won't be a problem.
You most definately can injure your back with this exercise via bad posture and/or improper bracing of the core abdominal spinal stabilizers. At on point, I was doing this with 515 lbs (with lifting straps) at a BW of around 175, and pulled a spinal erector.
above the knee crew checking in!!!
SavageReRemix7 lmao doubt anyone else knows where this is from
Rack pull king
I don't bench press, I only use shoulder press and this exercise for superior activation of my chest.
Awesome thank you. I was doing them wrong. After watching this video I now feel much better and lots of quad burn. Really appreciate this video
How do you guys feel about using a plate or a plank to elevate your heels a bit with this exercise? It feels more efficient to me that way but might be just lack of mobility..
Aleksi Virtanen yes 👌🏼 especially if you lack ankle or hip mobility
The plate elevation is clutch... did it without the plates and felt it more on my lats, but after the heel elevation my quads were on fire! Necessary addendum!
It's pretty experienced lifter, although I've just turned 60 years old.Happy with the shape I'm in, however I work out at my home gym.Don't like doing squats on the back.But even when I do the hacks watch , my lower back hurts... Is my form bad?... I mean , I have no problem doing leg extensions and leg curls , but that's Shaping , I want to keep my legs
Strong and build up a little bit of size But is it stressful on the back?Or am I doing it wrong
These are coming in handy during lockdowns 👍
It's a really great exercise to increase leg strength if you don't have a squat rack.
This is the best quad exercise. I stand on a platform and put my hands width just outside of my glutes in order to get full range of motion. Put a block under your heels and you want your ass to basically touch your calves, and it is the single best quad exercise. I go for about 10-15 reps. I do this after my heavy breathing squats.
Just one set?
This one is interesting..need to try this one day
people forget to mention that it's also a great way to build your traps ;)
ya bud!
nutsacklol very true bro, I actually switched from the barbell back squat to this, and I have noticed my quads and lats getting larger. Shooting for the Steve Reeves look, lmao.
nutsacklol is it really?
Anytime you hold heavy weight in your hands for an extended period of time, it hits your traps. Deadlift, below the knee rack pulls, hack squats, farmers carry are examples of this.
@@chrism5487 So with that in mind a hack squat could be considered a more "full" body workout compared to a regular squat?
On hack squat are you suppose to be on heels or balls of your feet?
Great lesson; great for posture just like they mentioned
This is way better than using hack squat machine, 100% better, free body movement.
Good video. I been looking for a good hack squat machine and cannot drop $2k on one. I will give this a try. I love the machine as I can really load the weight. Front squats are great but I am limited on what weight I can do from the pressure on my shoulders.
wow, super clean technique. i'm still trying to polish my tech out haha -- still feels a bit weird but they're already becoming a favourite leg excercise
And for the knees? Is it worse than the other type of squats? Is it easier?
Gonna try these for the first time today, I've not got a squat rack and I'm sick of zerchers
I have a posture back brace that I’m going to use with doing this move. See if it works or not
A good tip is to use weightlifting shoes or something like 5lbs plates to elevate your heels.
railander why?
This will ruin your knees
Traditional hack squats are performed by keeping your back straight throughout the lift. You’ll need to angle your feet at 45 degrees to do this. Good luck doing more than just the barbell. This is a variation of a deadlift, not a hack squat but thanks for sharing.
Well,im So glad they invented the hacksquatmachine after watching this
Tried this for the first time recently, definitely gotta work on my form. Pretty sure I'm pulling it like a deadlift, and consequently I'm dragging the bar up my calves and hamstrings.
Gotta focus on chest up and shoulders back so my arms aren't angled back.
Shoulder blades retracted back helps with position
I do this with my heels elevated. Is it unnecessary or are these guys showing the basics?
I've been listening to you're podcast for some time, and its a little bizarre to hear AND see you guys. Thanks for this guys!
Guy in green shirt skinny legs. Hack squat hands down favorite excercies.
Woud it not be simpler to do bulgarian split squads whit dumbells?
Great video guys and thank you for the thorough explaination!!!
What will this improve hams quad??
Pavel talked about this in " power to the people "
i have broken meniscus and acl this exercise is only quad exercise i can do pain free
Good point on the shoulders! I was pulling 225 last week and kept hitting my calves and back of ankles.
It looks like the same stances you'd that with a hex or trap bar... so would using the trap bar have the same affect?
This seems like it is great for home workout with heavy weight if you have no safety rack.
i did this with 1300 lbs. for 50 reps today, it feels good. I don't like front deadlifts with bar in front of knees.
Why have I only just got round to looking at these?
I'm terrible for getting to a gym and I don't have a rack at home; these with some RDLs and I should be able to start properly loading it up
This isnt a proper original hack squat, as invented by Hackenschmidt, its close but the bar needs to stay stationary on your lower back, and you complete the squat without moving the barbell.
the Jefferson, the Cosack, and the Hack squat....fucking love these.
im over 45 ..and im in good shape but was different a year ago ..and i love cardio ,but also enjoy weight training too
Cool story breh
It's not a heavy weight exercise? Come on guys. It's much safer to lift heavy with this lift compared to a normal deadlift. Look up Eric bugenhagen, he does 400kg with this lift.
Apart from that, great informative video. Love your videos.
" It's much safer to lift heavy with this lift compared to a normal deadlift:" u wot
Goku Black? What are you getting at? It is safer than a normal deadlift. I'm not saying all normal deadlifts are unsafe, I'm saying this one is safer :) Happy lifting.
i notice that your knees come in more than a traditional squat where you driving them out, whats you thought on this/?
I used to do these years ago. Wonder why i stopped
this isnt how George Hackenschmidt did it and its alot less strict or isolated for the quads its more of an upright behind the back deadlift
In the book he does it on his toes.
Great for lower quads so you don't get turnip quads like Vince Gironda said. Even better with heels raised.
Whaaaaaaaaaaat?! I'm sold!!!!!
Is he on about 45lb or 45kg weights plates??
Are there any functional benifits to this movements?
It’s a bodybuilding movement so its main purpose is creating proportion and symmetry, specifically for defining the teardrop in the quads.
@@hadroncollider17 i have been including them in my workout and my quads and upper back are killing me.Also lots of contraction in my abs and hamstring.nothing on my lower back thow.i love this form of deadlift.next month i am trying jeffersons
Is it recommended to do it with the bent/curved barbell??
Excellent Video, I don't have a weight rack so these will have to do.
I do 225 10x5 squat and 310 5x5 hex bar squat, how much weight should i be able to do when doing hack squats?
I think George Hackenschmidt invented the hack squat. He was way ahead of his time. Check at these two pictures of him 1905 and 1900. He only stood 5ft 9inches and weighed 218 pounds, but you can bet it was all natural. And he was strong too. en.wikipedia.org/wiki/George_Hackenschmidt
Can this be done on a smith machine?
THX guys!
Thank you... very good instructions.
I gotta try these, thanks guys. I don't have a hack squat at my gym either.
You will love them!
@@MindPumpTV Thank you! Absolutely love you guys and the podcast!
I haven't started it yet But I can feel it already :-) I can't wait to add it on my legs day :-) Thanks guys you are Amazing,,,,, Cheeers
So, I have to incorporate this when my coach adds hacks squat because I don’t have a machine. I have wonderful mobility and everything but I still can’t seem to prevent myself from curving my upper/mid back (doesn’t hurt). Then it hits my hamstrings and sometimes stops me dead in my tracks. Any suggestions?
Maybe try laying down some 10lb weight plates under where the plates on your loaded bar sit. The slight increase in elevation should make your setup a little easier without taking too much away from your ROM.
@@Jude8883 Thank you, I will try this next time!
Wow! David blaine is coaching now!
VERY humbling movement. Had to start with the bar
Daaamn u sexy beast
@@nazemulkhan3802 Daaamn u stupid fuck
thanks great explanation
this is why goku could never beat vegeta
I noticed shoulders should be pulled backwards when going up, after I hit my hamstrings for several times XD. Great tutorial.
This is a modern variation of tha ACTUAL original hack squat
I'd say the only downside is depth, but if you have access to lots of smaller 10kg plates you get a good depth. Luckily my gym has a hack squat machine.
my very first cheapie weight set gave me this move
Im trying this shit.... Thanks lol. Hack squat machine hurts my shoulders
I'm gonna have to try THIS, cause Lord knows my quads are NOT growing 😒
Doesn't it work your glutes more and hamstrings a bit?
Both brother will work through hip extension
I do 5 sets of these 3 days a week.
I will be doing these tomorrow…will be way better than using dumbbells for squats 😂😂😂.
Isn’t this a hack deadlift ?
Yes
Never seen this before. Wow
This is a deadlift variation, not a hack squat
This sounds stupid but I have a problem where I fall back and can't keep balance during these
It's an absolute great exercise to do if you're absolutely fine with your back, shoulders, and usual squat execution I guess. As a beginner I feel kinda intimidated...
great work :) i like to see a video on Incline BB bench press
thx
Hey Mindpump, I'm a student trainer and I've had a few clients tell me they avoid deadlifts because it's uncomfortable on the shins/knees. Do you think the Hack squat would be a good substitute? (And yes I did recommend the trap bar)
Deadlifts target the lower back, hamstrings and glutes mostly. This exercise is dominant on quadriceps, lower back and hamstrings won’t be developed much with this.
This exercise has the lastname "squat" because is a knee dominant movement, not like a deadlift or any hinge because they are hip dominant movements. Another good barbell hip movement is the hip thrust
I pulled 500 like this at 150 lbs..
Greatest exercise ever.