Barbell hack squat: hack into your growth main-frame near this foundation-building barbell leg blast

EXECUTION

* Load a barbell on the floor. Step over the bar so it's behind you, subsequent to your calves.

* Space your feet shoulder--width apart and firmly plant them on the floor, afterwards drop into a squat position.

* With your arms fully extended, grasp the bar using a pronated (palms-back) grip in recent times outside your legs, locking your thumbs around the bar. This position should resemble the start of a deadlift, one and only with the fishing rod behind you.

* Inhale extremely, holding your breath and drive through your heels, extending your hips and knees simultaneously until you're standing erect, exhaling at the top of the motion. At this point, the bar should be of late under your glutes.

* Pause briefly, inhale and slowly reverse the motion.

TIPS

* Keep your torso tight and chest out; don't agree to your back round. Make sure your arms remain straight throughout.

* As you realize the top of the movement, shift your hips forward and squeeze your quads and glutes hard.

* If the motion is difficult to do from the floor, try a power rack, starting next to the safeties at about knees level, until you dependable the motion. Then lower the safeties each workout until you can achieve the exercise from the floor.

BY DAVID SANDLER, MS, CSCS

RELATED ARTICLE: THE HIT LIST

* PRIMARY MUSCLES

QUADRICEPS:

Vastus lateralis

Vastus medialis

Vastus intermedius [not shown]

Rectus femoris

GLUTEUS MAXIMUS

HARMSTRINGS:

Biceps femoris

Semitendinosus

Semimembranosus

* SECONDARY MUSCLES [NOT SHOWN]

Erector spinae

Trapezius