Straight to the Bar

All Things Strength

HELPING YOU GET STRONGER SINCE 2004

Hack Squat
Written By Scott Bird
Filed In : exercises
George Hackenschmidt

George Hackenschmidt.

George Karl Julius Hackenschmidt (aka ‘Hack‘ or ‘The Russian Lion‘) was a strongman and championship wrestler in the early 1900s. He is now best remembered for a squat technique – the Hack Squat. This exercise focuses attention on the quadriceps – largely on the vastus medialis. In performing this lift in 1902 he knocked out a staggering 550 reps with 110 lb.


Technique
This is a pretty simple lift to get used to, and visually it is similar to completing a deadlift with the bar behind the back. Start with the bar elevated (using a rack, blocks or anything else adjustable) to a point about 4-6 inches below your glutes. Place a block of wood or a couple of plates on the ground in front of the rack, which will be used to elevate your heels by an inch or so.
Standing with your back to the bar, grab the bar and walk forward until your heels are on the block of wood. Keeping your back upright, and your glutes in the same vertical line, squat down by letting your knees come forward as far as possible. Once your knees have gone as far as they can, lower your hips. Reverse the process and return to the start position.
NB : Be careful not to round your shoulders, and make sure your hips are beneath your shoulders at the bottom position of the lift.
See also
EXRX (Exercise prescription)
www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html
George Hackenschmidt: The Russian Lion
www.naturalstrength.com/history/detail.asp?ArticleID=308

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.

Cheers.

 

NB : if you love talking about strength-training as much as I do, you might also like to check out the weekly newsletter (there's also a daily version available). A regular dose of fitness-focussed discussions, absolutely free.

0 Comments

What's This?

Straight to the Bar is the online home of fitness enthusiast Scott Bird, and looks at the many training approaches, essential techniques, uncommon exercises and superb equipment to help you become as strong as humanly possible. In short, this site is the home of all things strength.

images of strength

'Napalm' Jedd Johnson.
Want to see (and learn) more Feats of Strength like this? Dive in.

Just Joined Us? Try These.

There are some incredible writers on the team here. To give you an idea, check these out :

If you enjoyed these, check out the complete ‘Best Of Straight to the Bar‘ list. Fantastic.

setting up a home gym?

If you’re getting ready to put together a solid Home Gym (fantastic thing), here’s how.

For more, swing by the full guide. Absolutely free.

And of course, you’ll find everything you need over in the SttB Strength Store. Massive range.

Ever Tried Kettlebells?

If you’ve seen people using them but never taken the plunge yourself, here are the ones I use personally. You can also pick up a book/DVD/course if you want to learn how to put them to work.

Ready To Learn Even More?

I love learning new skills, and the many seminars & workshops available are a great way to do that. If you’re looking for a specific type of workshop nearby, check out the ones on Dragon Door. Great mix of kettlebell and calisthenics-based offerings.

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program.

If you’re a fitness professional and love the Precision Nutrition approach, check out their certification offering. To say it’s comprehensive is an understatement.

Wherever You Are, We Are.

In addition to the main site, you can share your strength-training passion with a like-minded community on :

Wherever you like to hang out, get your regular dose of strength. Straight to the Bar.

Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via Twitter, Facebook and the various networks listed in the sidebar.
Drawing of Scott Andrew Bird performing a deadlift. Artwork by Vince Palko.