Barbell Hack Squat

Setup

1. 01Stand with a loaded barbell behind the calves.
2. 02Set feet shoulder width, toes slightly out.
3. 03Squat down and grip the bar just outside the legs.
4. 04Flatten the back and lift the chest.

Execution

1. 01Drive through the floor to stand up with the bar.
2. 02Keep the bar close behind the legs on the way up.
3. 03Lower under control until the plates near the floor.
4. 04Keep the chest up and repeat.

Checkpoints

• -The torso stays more upright than in a deadlift.
• -The bar travels vertically, brushing behind the legs.
• -Heels stay flat on the floor throughout.
• -The back stays flat, never rounding.

Common mistakes

• -Letting the hips shoot up first, turning it into a deadlift.
• -The bar scraping hard against the calves or hamstrings.
• -Rounding the lower back at the bottom.
• -Rising onto the toes during the drive.