Hack Squats with a Barbell

by Atomic Athletic on Wednesday, November 30, 2011 at 4:47pm

Yep. You read it correctly. Before the days of the big commercial gyms, Hack Squats were not machines associated with the leg press, but a barbell lift!

George Hackenschmidt was one of the greatest professional wrestlers and strongmen of his generation, ie. About a hundred years ago. The USAWA actually calls it the Hack Lift, which is more appropriate, because it rightfully belongs in the deadlift category. Amazingly, because of the bar starting position, it works your body in a way that is almost a cross between a deadlift and a squat, yet is also totally different from a Trap Bar (Shrug Bar) Lift.

USAWA Rulebook Description of the Hack Lift B16.

“The rules of the Deadlift apply except that the bar will be placed on the platform behind the lifter, and will be lifted behind the lifter. Any grip may be used. The bar may touch the calves and the rear of the upper legs as it rises. Should it bind against the upper legs, the bar may be stopped momentarily while a hip adjustment is made. The bar must not be lowered during the adjustment.”

Try this lift. I have had lifters use this to train back position for the power clean. I will get into some details for body positioning with some more additional tips in the future Atomic Athletic Bomb Proof Bulletins. For now, just refer to the sequence photos and lift description. You can't quite grasp what I will be talking about until you have tried this movement.

1st TIP: Make sure you use bumper plates, if you are doing lower reps and heavier weight. I always dump the heavy ones after the lockout. Try lowering it and you will know why.

Links:

USAWA Nationals has some of the best Hack Lifting you will ever see in a contest!

http://www.atomicathletic.com/store/ProductInfo.aspx?productid=VID004

Leg Development DVD

http://www.atomicathletic.com/store/ProductInfo.aspx?productid=BK103

Bumpers

http://www.atomicathletic.com/store/category.aspx?categoryID=399

Live Strong

Roger LaPointe