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Barbell Hack Squat
- 1 - Stand upright with a loaded barbell on the floor directly behind your legs, feet about shoulder-width apart.
- 2 - Squat down and reach behind you to grip the bar with both hands, palms facing backward or mixed if needed.
- 3 - Keep your chest up, spine neutral, core braced, and heels planted firmly on the ground.
- 4 - Drive through your heels and extend your knees and hips to stand up, keeping the bar close behind your legs throughout the movement.
- 5 - At the top, stand tall without leaning back or overextending your lower back.
- 6 - Lower the bar under control by bending your knees and hips until the plates lightly touch the floor or you reach your available range of motion.
- 7 - Repeat for the desired number of repetitions while maintaining control and posture.
