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Targets: Glutes, Quads

About

It's a squat that uses a lot of strength in the upper body and arms as a squat where you hold the barbell behind!

How to Barbell Hack Squat

Starting Position

1. Please lift the barbell behind your back.

2. Spread your legs shoulder-width apart, and turn your toes out about 20 to 30 degrees.

3. Keep your chest up and your back straight.

Proper Form

1. Tighten your abdomen and keep your waist straight, then bend at the hip to lower your buttocks down.

2. Allow your knees to bend naturally until your thighs are parallel to the ground.

3. Push strongly through the center of your feet to rise up.

4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.

Breathing Technique

Breathe in while going down, and breathe out while going up.

Precautions

1. Please be careful not to lean your upper body too far forward.

2. Keep your chest up and engage your core to avoid bending your back.

3. Don't excessively arch your back while trying to keep it straight.

4. Please do not stick your hips too far back.

5. Make sure your feet do not come off the ground.

6. When standing up, please ensure your knees do not come together.

From the Community

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Barbell Hack Squat Community

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