barbell hack squat
barbell hack squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Start by standing with your feet shoulder-width apart and your toes slightly turned out.
Step 2
Hold the barbell behind your legs, resting it on your upper thighs.
Step 3
Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
Step 4
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
Step 5
Pause for a moment, then push through your heels to return to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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