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The Hack Squat
by Scott Bird | May 21, 2007
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This is the third in a series of Timeless Exercises; a collaboration with Run to Win’s Blaine Moore. The Hack Squat.
The Hack Squat is an exercise that seems to be commonly associated with a machine; however the barbell version is indeed a thing of beauty. If they aren’t forming part of your current routine, perhaps it’s time to give them a shot.
Origins
The exercise is usually thought to be named for its creator - or at least the first to openly harness its powers - wrestler George ‘The Russian Lion’ Hackenschmidt; or ‘Hack’. As a wrestler he was seemingly unstoppable; competing in over 3,000 fights from 1889 - 1908 and winning all of them [1]. Yes, he was that good.
George Karl Julius Hackenschmidt (he was of Swedish descent, if you’re wondering why he doesn’t have a Russian name) was famous for many strength feats (including some that remained unequalled for an astonishing 50 years). The Hack Squat is at the centre of some of these (including a staggering 550 reps with 110lb).
A word on the name
Although it is seemingly self-evident that the name ‘Hack Squat’ comes from the short version of his own name, Hackenschmidt claimed in The Way to Live that the name actually came from the word hacke, meaning ‘heel’. Either way, the name ‘Hack’ is entirely appropriate.
Technique
Load up a bar and place it on the floor. Stand just in front of it, with feet roughly shoulder-width apart, and grasp it with a double overhand grip. Stand up.
The bar itself will mainly move vertically (there’s very little horizontal motion). As with a deadlift, think of your hands simply as hooks, keep your back straight and move upward until you’re standing upright.
Muscles involved
Although this is primarily a quadriceps exercise (especially for the Vastus Medialis), a number of other muscles come into play. These include [2]:
Synergists
* Gluteus Maximus
* Adductor Magnus
* Soleus
Dynamic Stabilizers
* Hamstrings
* Gastrocnemius
Stabilizers
* Erector Spinae
* Trapezius, Middle
* Levator Scapulae
* Trapezius, Upper
Antagonist Stabilizers
* Rectus Abdominis
* Obliques
Things to consider
As with other Squat varieties, there is a greater emphasis on the glutes when below parallel. Range of Motion is as important here as with any other exercise (with the usual exceptions, of course).
If you are unable to perform the full-range lift, simply set the pins of a power rack to the lowest position you can manage and perform them from there.
Keep the feet flat on the floor. If your legs are too tight to allow this, stretching is a better option that elevating the heels (standing on plates, for example). That said, elevate the heels if you find it’s still necessary to perform the exercise.
During the upward portion of the exercise, push with your heels rather than your toes. This will help minimise the stress on your knees [3].
Conclusion
The Barbell Hack Squat’s a great exercise - simple, inexpensive and quick to perform. If it isn’t already part of your current routine, give it a run.
References
1. George Hackenschmidt: The Russian Lion.
By David Gentle
Natural Strength
(part 1, part 2)
2. Barbell Hack Squat
EXRX
3. Hack Squat
ABC Bodybuilding
Images and video
Nate Dogg Hack Squatting 140kg
132kg Hack Squat (thick bar) [929kb .flv download]
Singapore Sports Council (exercise demonstration)
Fitrex (exercise demonstration)
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Comments
Completely intriguing. I love these forgotten lifts. Can’t wait to give it a try. Thanks!
Posted by: Kat | May 22, 2007 3:50 AM
Glad to be of service Kat :)
Posted by: Scott | May 22, 2007 11:08 AM
I’ve found if you use a power rack or set the bar on a bench you can do the exercise more efficiently. The problem with doing it from the ground is the bar has a tendency to grind against the calves, making it difficult to perform the exercise. Just a variation I learned from personal experience BTW I’ve pulled up to 450 lbs doing them that way.
Posted by: Steve | August 16, 2007 3:04 PM
Nice one Steve. If you’ve got any video of that, I’ll gladly update the post.
Incidentally, what sort of height do you start the pins at?
Posted by: Scott | August 16, 2007 3:37 PM