So, is the Barbell Hack Squat more of a Squat or a Deadlift.
I’m asking because I want to know how it should fit in to a possible place in my rotation of Max Effort Exercises. You can cycle Squat variations till the cows come home. Do SSB Squats one week, High Box Squats the next, Deep Front Squats, and so on. But when you throw in Deadlifts, you usually want to put a week in between the last time you did a Deadlift variation (Deadlift, Front Squat, Rack Deadlift, Cambered Bar GM, Zercher Squat, SSB Squat, Trap-Bar Deadlift).
Do Hack Squats fall into the category of Deadlift variations that need more recovery time than Squat and Good-Morning Variations?
[quote]FightingScott wrote:
So, is the Barbell Hack Squat more of a Squat or a Deadlift.
I’m asking because I want to know how it should fit in to a possible place in my rotation of Max Effort Exercises. You can cycle Squat variations till the cows come home. Do SSB Squats one week, High Box Squats the next, Deep Front Squats, and so on. But when you throw in Deadlifts, you usually want to put a week in between the last time you did a Deadlift variation (Deadlift, Front Squat, Rack Deadlift, Cambered Bar GM, Zercher Squat, SSB Squat, Trap-Bar Deadlift).
Do Hack Squats fall into the category of Deadlift variations that need more recovery time than Squat and Good-Morning Variations?
[/quote]
I’d say they’re more akin to deadlifts. Just think of body position and “depth”.
Closest exercise to compare to it are trap bar deads. You’re going to get more quad work out of it than conventional deadlifts, --but obviously, your levers and body are going to determine how much hip and how much quad you’re going to get.
I just re-read your post, and realized i kind of skipped the last paragraph errr… so disregard this post. I’ll leave it up for anyone it might help though.
I consider them more of a squat/quad dominant exercise. Even when I’ve worked up to heavy weights, I didn’t necessarily feel that they needed as much recovery as heavy back squats or deadlifts, but they can be taxing nevertheless.
I agree with the above poster. If you really sit back on your heels whilst pushing up you can get a really quad dominant feel. If you lean slightly forward you start loading the back more and it becomes more of a deadlift.
I found that hack squats were a great “pause” in my week in week out workouts that include squats. Also helps hip mobility which is nice.
It’s a quad dominant movement. This is determined by the line of pull, as the quads would act as the prime mover out of the start position up until about 3/4 when the bar has to move past the glutes to reach full lockout. You can actually keep the bar behind the glutes and keep tension on the quads, instead of locking out at the top.
