Thoughts on Barbell Hack Squats

Hey, BBM team! I’m approaching the third block of the Bodybuilding II template and wanted to inject some novel exercises into the mix that I hadn’t tried before. I usually try to throw one or two exercises I haven’t experimented with into the rotation at the start of each new cycle/block to keep things fresh and promote adherence.

I was thinking of experimenting with a heels elevated barbell hack squat for BB2’s third block. I’m sure you’re familiar with this exercise, but just as a rough overview, it’s a “squat” that is more or less pulled from the floor from behind the lifter as opposed to the positioning in a traditional deadlift. I find the mechanics of this exercise programmed as a “squat” to be unusual enough to seek your opinion on it because I’m still not sure if this is a great exercise or just total gym fuckery. Do you think this movement can be programmed into a squat/knee dominant slot, or is it too much of a pull from the floor? If you think there’s an argument for it being integrated into BB2’s lower body days, where would you program it in the week? I was thinking as a main squat slot, but wanted your opinion. Thanks, guys!

Regardless of pulling it from the floor or not, I don’t think it’s terribly trainable or useful in this slot. I have never programmed this exercise for myself or others, as I think there are more efficient ways to train the legs. If someone wants to do this exercise, that’s fine, but I wouldn’t program it, especially for a main squat slot. Again, you can do it if you want, but I don’t see a specific use for it outside of a personal preference.

Ah, I see. Thanks for the response, Jordan. Do you think it’s inherently a flawed movement in terms of imparting useful quad stimulus as compared to other available alternatives, or could you see an argument for it in a secondary slot somewhere in the training week? It’s just such an odd exercise to me, I feel kind of cautious about integrating it.

I’m not sure that I think any movement is inherently flawed, just more or less useful due to unique factors of the exercise. I do not think I would ever program them by choice unless someone wanted to do them for a personal reason.