Hack Squat (Barbell)
A deadlift with the bar behind the legs, heels raised, standing up with the torso upright so the quads do the work. Also called Barbell Hack Squat and Behind The Back Deadlift.
- Pattern
- Squat
- Equipment
- Barbell
- Works
- Quads, glutes, upper back
- Loads
- Hips, knees, ankles, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Lower back Hack Squat (Machine)
The same upright squat with the carriage taking the balance and the back.
Hip Sissy Squat
Knee-only movement; the hip barely moves.
When it stalls, these usually help
Direct work for your glutes, which this lift also depends on.
Direct work for your upper back, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.