Napra

Barbell Hack Squat

StrengthIntermediate QuadricepsCalvesForearmsHamstrings Barbell
Barbell Hack Squat, step 1
1. Bar on the floor behind your legs; squat down and grip it shoulder-width with a flat back.
Barbell Hack Squat, step 2
2. Stand up by pushing through your legs, the bar rising behind your calves and thighs; lower it back.

How to do it

  1. Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
  2. While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down.
  3. Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
  4. Repeat for the recommended amount of repetitions.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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