Sled Hack Squat

Setup

1. 01Set the shoulder pads so you can stand tall under them without hunching.
2. 02Step onto the platform and place feet about shoulder width, slightly forward of the hips.
3. 03Press your back and hips flat against the sled pad.
4. 04Unrack by standing up and releasing the safety handles.

Execution

1. 01Brace and bend the knees to lower the sled under control.
2. 02Descend until the thighs reach at least parallel to the platform.
3. 03Keep knees tracking in line with the toes throughout.
4. 04Drive through the whole foot to press back to a soft lockout.

Checkpoints

• -Lower back and hips stay in contact with the pad.
• -Heels stay flat on the platform.
• -Depth is consistent from rep to rep.
• -Knees do not cave inward out of the bottom.

Common mistakes

• -Placing the feet too low on the platform and stressing the knees.
• -Letting the hips lift off the pad in the bottom position.
• -Slamming into lockout with fully snapped knees.
• -Cutting depth as the sets get heavier.