I am about to do Hack squats for the first time tomorrow. I read ExRx's Hack Squats (http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html) and it seemed to suggest that one lowers almost to horizontal as opposed to below horizontal.

Do people agree with that?

Also, I will be using the Body Bar, which is a BB with no weights on the end. I am building up my strength. So I will probably warm up with a set with the 8 lb and 12 lb to get my form down right. Then I do 3 regular sets. If I feel comfortable I will the first set of hack squat with a 15 lb Body Bar and if that seems easy, I will do the last 2 with the 18 lb Body Bar.

As there are no weights on the Body Bar, there is nothing to touch the floor. I plan to just start standing up holding the bar straight across behind me with my arms stretched down. I was planning to go down a little below the horizontal and then back up.

Does this seem OK?

I did search the forum but I was not able to find a post describing the hack squat...but I didn't look at every possible thread as there were so many.

I think they say slightly above horizontal so that you dont put a bb full of weight on your tendons. I did that and felt it for quite awhile. :doh:

Hi Justitia,

In addition to ExRx, I found another site that might be helpful:
http://www.shapefit.com/strength-training.html

If you haven't already visited, the site shows a variety of exercises for each body part.
Ball State had an excellent site where the participants practiced good form, but it no longer exists. There was a dude with a shaved head who performed almost perfect conventional deadlifts. I really miss that site.

Sounds like a good plan Justitia, start easy and try it out.
I do hack squats myself, can feel a bit strange in the begining.
Good luck

Be really careful learning these - raise the weight VERY slowly! I tried these last summer, and they felt really easy at 135... so my smart ass jumps to 225 and hurt my back badly. I was walking and sleeping funny for almost two weeks after that.

Don't let your back round, that's very key. Maybe get someone to show you form if you can!

Sounds like a good plan Justitia, start easy and try it out.
I do hack squats myself, can feel a bit strange in the begining.
Good luck

Do you go above or below the horizontal?

Here are some interesting links to t-nation re: Hack squat. The first one is an especially interesting thread as it is written by a holder of 5 IAWA (International All-Round Weightlifting Association) World's Records. He notes he is a weight lifter, not a bodybuilder... and he gives an interesting distinction between Hack Squats and Hack (dead)Lifts. It seems what we have been talking about is Hack Lifts -- not squats. Wait until you see his description of the "real" hack squat... which apparently has a regulated form.

Hack Squats vs Hack Lifts (http://www.t-nation.com/readTopic.do?id=554883)

Hack Squat (http://www.t-nation.com/readTopic.do?id=524379)

Interesting read by Coach Davis on Hack and Front squats (http://www.t-nation.com/readTopic.do?id=459865)

contains post about going deep in hack squats (http://www.t-nation.com/readTopic.do?id=436312)

EDIT: Here's what Chad Waterbury said in response to my query re: Hack Squats

Initiate the movement by pushing your knees forward. You should keep your torso as vertical as possible by elevating your heels on two 25 lb plates (one under each heel). Once you've pushed your knees as far forward as possible, push your hips back and descend. You should descend until the barbell touches the lower portion of your calf muscles.

Though I haven't tried this yet... I suspect that the bar bell touching the lower part of the calf means going below the horizontal. I am not sure if I want to try with the plates underneath yet until I have a feel as to the basic exercise.

:) I’ve used a hack plate load for a few years now; I like it…the machine and the move… feet wide apart and high up on the platform. When I initially incorporated the hack machine into my work out I appreciated the fact that the sleigh afforded a certain amount of protection with regard to maintaining proper form. I checked out the links you provided (thanks); it was interesting to note that just as suggested by someone on one of the links, I too always do hacks after squats and lunges. I don’t believe I’ve ever seen a hack done utilizing a bar…. that was very interesting too. Perhaps I’ll attempt this myself, then again maybe not. Thanks for continuing to ask interesting questions! You/I/we learn so much that way! :D

I do not go down below the horizontal (bad knee, poor range of motion in my ancles)
If you feel comfortable go for it.
Thanks for the links, I learned some new variations.

Barbell hack squats are a real challenge but well worth trying if you're looking for a switch up. They really work the legs are and challenge your grip as well.

In case people who have already this thread don't go back to look,
just to note that in my earlier post on this thread linking to different sites on Hack Squats, I have reproduced Chad Waterbury's response to my query on same on his "Locker Room" thread at t-nation. See Here (http://forums.johnstonefitness.com/showpost.php?p=261749&postcount=7)

I remember John's humorous comment on my law article inquiring as to how it was different from my JSF Posts? This was his comment and my response (http://forums.johnstonefitness.com/showpost.php?p=251880&postcount=22).

I now have to retract that statement because this post would definitely qualify as a supra cite footnote in any legal article....:lol: