Barbell hack squat have not received much attention and are considered trivial by most people to be chosen as one of the most effective leg exercises and are even suitable for using the hack squat machine. This is a variation of the exercise that will give you an interesting exercise option and provide additional load that will increase the effectiveness of leg muscle formation.
Barbell Hack Squat Movement
Hack squat movement using a barbell by standing and positioning your feet shoulder-width apart, lifting your heels on a plate as a base, placing the barbell on the floor and positioning it behind you. Hold the bar in a squatting position and open your hands shoulder-width apart, push as hard as you can upwards.
After this movement, you can do repetitions. Position your neck neutrally and try to direct your gaze downwards right in front of you. Each repetition uses a squatting position to control the load you are holding, start standing up straight while trying to keep your thighs tight. When you are going to place the load on your thighs, your fingers will automatically help your knees, just let it be and follow.
Proper placement of the load will increase the effectiveness of muscle formation. This is because the hack squat with a barbell rocks the weight on the back, the way to balance it does not have to be the same movement, meaning you can add weight to increase your thigh training.
Do it Slowly and Controlled
The hack squat with the help of a barbell is a difficult movement, it is better to use slow movements so that you can set the repetitions properly and effectively. Try to keep your core and shoulder blades in good posture for each repetition.
Do it with three sets containing six to eight repetitions for each exercise. This movement is indeed a very tiring movement because your body muscles move a lot, but you should know that this is what makes the work on your thighs not in vain and get results quickly.
FAQs
Is the hack squat a good exercise for the thighs?
You probably can’t find anything better than this.
Can you use a DIY barbell?
It’s okay if you want to save more and do it anywhere.
What are the advantages of the barbell hack squat?
More effective thigh training results even though it is very tiring.
Do you need to do it gradually?
It is recommended to do it gradually so that there is no risk of injury.