What Makes This Exercise So Great? The ORIGINAL HACK SQUAT for Quad Sweep

One of the hardest exercises ever for Quads. Let's take a closer look at what's so good about it!
Featuring: ‪@atlaspowershrugged‬ & ‪@rangeofstrength‬
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[@111kino]

Your ability to admit when you're wrong and give credit to the person who corrected you and explain why you were wrong is incredibly underrated and puts you ahead of most even if the numbers don't show it.

[@coacheugeneteo]

Thank you! 🙏

[@111kino]

@@coacheugeneteo thank yourself and keep it up. Social media is bleak otherwise

[@Shane46587]

Was thinking the exact same thing.

[@atlaspowershrugged]

Great video! You could easily have ignored my response as a lot of big channels would have. I don't know you, but that's certainly a big clue as to your integrity and passion for the craft as opposed to personal aggrandizement! And you made a much better video on the original Hack Squat than I could have!

[@zynthos9]

How tall are you and what is your bodyweight

[@atlaspowershrugged]

@@zynthos9 6'0 210 right now

[@avisloane7496]

Love that you made a whole video explaining and owning that you were wrong/not completely right and why you came to the erroneous conclusion. We need more of that in fitness and in life in general

[@coacheugeneteo]

Thank you! 🙏

[@ickeberlin6364]

true words

[@frederickoparah1669]

I tried the reverse hack deadlift today, far more load on the quads and less pressure on the lower back. Also felt far more comfortable. Will try the original later this week. Many thanks.

[@simbabwe2907]

That wild kneeovertoes guy suddenly appearing.

[@DeathWithinTenSteps]

Love content like this. As someone who has had a severe hip injury i love to see more knee dominant exercises that are still taxing. I used to be a powerlifter and the squat used to be my best lift but no more, and stuff like this gives me hope.

[@jammose6208]

I’ve been doing the way you originally demonstrated for years. And people laughed at me at the gym saying I wasn’t ‘deadlifting’ correctly. I told them it’s sort of like a barbell hack squat, and really smashes the VMO and lower quads. No I’m not doing them the actual way they were originally developed, but they’re so good! Constant tension on your lower quads. I have quad tendinitis and can’t do leg extensions or walking lunges so these are an amazing alternative - 0 quad tendon pain whatsoever.

[@pcolasoldier31]

Yes, more challenging exercises please. I'm adding these to my current routine next week. Thanks

[@riveralvarez7517]

Nice video man. I wish I could do all these exercises like you have been doing, but I am still unflexible and not so strong. I started working out recently though, and going to gym every other day. I also included myself a great meal plan from Next Level Diet. I hope I will slim down fast so I can start with some calisthenics. I believe in myself, that's the most important thing.

[@moaoz]

It takes time, stay strong and motivated, you and I will get there

[@stefanschleps8758]

You are knowledgeable and articulate. Any man that can admit it when is wrong, and still move forward, gets my support. New sub. for you. Thanks for sharing.

[@pricerowland]

I've been training with heavy sandbags instead of barbells as of late, so glad I found this video. It feels awesome as a back squat alternative.

[@seanwilson281]

Always love the content. Smashing it boiii

[@TheRealJackMahoffer]

I've been preaching the barbell hack squat for years. Thanks for giving it love it deserves. This exercise lights up my quads.

[@plainseed]

I've been interacting with your channel for a few days. At first I thought this is a fitness channel with some creative exercises only and some decent amount of knowledge. But this video wins my sub. You're the man for owning up and keep learning.

[@coacheugeneteo]

Thank you! 🙏

[@RaedVS]

This video made me hit Subscribe. I appreciate the honesty and explanation you showed here. And I just appreciate openness to discussing and potentially correcting the long held beliefs that might be there just out of pure convenience.

[@goprimate]

This was awesome, usually perform this with a kettlebell and love hearing someone with Eugenes expertise confirm that these are actually valid exercises💪🏽

[@fifis101]

I'm always keen to hear about any new options for legs I can do at home. Thank you for clarifying and adding in more details!

[@jjk3502]

Those options are not new. Hack Squat was developed in 1894, Johnson Squat 1800 , Jefferson Squat 1890, Zercher Squat around 1962. In last seventy years not very many new exercises come to the public. Many guys come to me and say ahhh I have something new. When they show me this " new" stuff I have to always disappoint them.

[@eliefeinstein6182]

Your integrity is admirable.

[@andrewbarrett2333]

respectable humility. love it and still love your content

[@omnikrauzer4191]

Bro!!!! Respect to you man!!! I was doing the Tom Platz hack squat which strengthened my knees, this looks like another addition to my leg workouts!!! Thanks again!! 💪🏾💯

[@NBD5]

This video is just what I needed! I was confused about the different grip placement.

[@ShirazSidMovies]

more videos like this please! Super interesting 🙌🏽

[@YouAreNotFree1]

Yo Eugene. I've been using a forearm exercise you suggested (the one where you attach weights to a barbell and roll it up and down) - thanks so much, it's amazing! Complete forearm burn throughout - unreal! Forearms are growing again!

[@maherzain434]

What excersizes were you doing before?

[@anthonywashington2492]

That workout hot different don't it 👍🏽

[@YouAreNotFree1]

@@maherzain434 fat gripz on all bicep work. Never using straps. Some forearm curls. The fat gripz' put a quick 5/8 inch on them but then plateaued.

[@maherzain434]

@@YouAreNotFree1 ohh okay nice

[@Absolute.Virtue]

@@YouAreNotFree1 Would you recommend fat gripz or should I skip them and go straight for the barbell roll? What do you think?

[@amandacourteaux4587]

I can't wait to try this on my quad day 🤗

[@fitnessjunger9659]

Great video and the exercise looks quite fun. I am gonna give it a try next legday 😄

[@DJNickthakid]

More of this. Super interesting and different to all other fitness content out there. As always, thanks for the content :)

[@mateoslopez2079]

Good for you for making a Video on Correcting/Owning your Incorrect form on the BB Hack Squat! Great Content as Always!

[@user-cz6gm4dd2h]

thank you on this video. i will 100% try all of these. reverse dl, original hs and also i'm planning jefferson dl.

[@Tacomaholic]

Going to try these today. Looking forward to the awkward glances I'll receive. 😁

[@jasonvelez7317]

You just earned my subscribe!

[@codyburke7738]

glad you ammended your previous vid. more of a behind the back deadlift. try the hack squat with a very heavy kettlebell, it will humble you

[@chungumungu23]

Would love to see more on weighted pull ups.

[@fayyazilahi291]

It's so good to see your channel keep growing, keep up the good work

[@coacheugeneteo]

Thank you! 🙏

[@XbotulinumX]

You honestly deserve over a million followers

[@DBSuperPolishCuririn]

This is powerlifter move, Jan Luka, multiple strongman champion,now he is in his 70's and still lifting

[@BluegillGreg]

I just did this with just a technique bar and no plates. Dang! It feels like all parts of my body are interacting in new ways. I normally squat barefoot & deep, upright without wedges. I needed to let my heels come up for this one though, even with a tiny load. Thank you!

[@claudiamarianidamato9499]

I love your gym and your channel!! What are your thoughts about the vertical leg press?? I bought myself one last summer and I’m in love. Thanks for sharing your knowledge with us 😁

[@AdrienBCaldwell]

Great video. I tried hack squats on a smith machine. Prior to this video I was holding my hands to my sides just like Eugene was doing. But then when I put my hands behind my glutes and did the exercise it made ALL the difference. I had to lower the weight, too, just to complete my sets. Thank you for this video.

[@jamesvelasquez6398]

Loved it!!

[@tenecia20]

You are so real not many content creators will say they were wrong so hats off mate. 💯 I would like you to break down the lateral raise please. How high should one raise their arms, the suggested angles and how much to bend your elbow etc. Thank you and continue being amazing Eugene!

[@coacheugeneteo]

Thank you! 🙏 good idea

[@KonadorAuchindoun]

This was great for every1 involved, now the knowledge base is greater n better for all

[@The.Ghost.of.Tom.Joad.]

Thank you! I've been doing this wrong for years.

[@Emajanashun]

Neat. I came up in a the same gym as Lucas! He’s a great fella!

[@matthiassventoest6800]

Incredible post

[@MrPm257]

Great vid 💪 if I can suggest something from my own experience it would be to stay more upright, similar to Atlas' demonstration. I feel like it puts less stress on the knees and more on the quads(especially rectus femoris, I guess due to the bigger stretch placed upon it). BUT, it is harder to balance and go heavy(like more than half BW).

[@RebelZoe1804]

Very honorable video 💯

[@penumbrium]

Im loving this surge in oddlifts. behind the back deads are awesome. this actual hacksquat is genuine nuts in regards to how difficult it is. i muvh prefer how it loads the spine. i cant seem to tolerate a bar on my back unless its unilateral movements.

[@AlteredState1123]

Looks like a KOT exercise. Knees are completely flexed, hamstrings cover the calves, and strong feet are a must.

[@gregbrown9765]

I like that you corrected yourself without being offended. Bravo, that is very rare. Great video BTW

[@coacheugeneteo]

I appreciate that!

[@user-mg1no2ux5g]

I've enjoyed some of your other videos, but this one got me to subscribe, for the same reasons others already have expressed.

[@coacheugeneteo]

Welcome aboard!

[@amhawk8742]

I've been doing body weight squats like this for a few months now. I find it helps the ankle stabilisers as well as the quads better than other squat variations since the torso is more upright. I also think it's a more useful movement since any time you kneel down to touch your knees to the floor you have to do a similar movement. The way I do it is to have the thighs parallel to the ground & resting on top of the calves at the bottom & my heels touching my butt. I also do it standing with my back & heels against a wall & sliding up & down.

[@therealdealholyswillreside1571]

this is why im subbed to you Eugene, admitting when you were incorrect and giving credit where credit is due 👍✌️

[@coacheugeneteo]

Thank you! 🙏

[@iamcorneliu1097]

Thank you Uncle

[@sinnexit7450]

I'll give this work out a try.

[@kipsangy2885]

Number one guy to train with when I win the lottery!! Excellent information again bro!!

[@HughMansonMD]

Barbell hack squats are basically all I do for quads at this point

[@joshmartinez2206]

Your Humility sir only serves to boost your credibility. Thanks for this video. On a side note, where did you get those wedges? I’m looking for something similar

[@coacheugeneteo]

Thank you! 🙏 and Amazon search squat wedge

[@oscarswider]

Another type of barbell hack squat that isn’t the original variation but mimics a modern machine hack squat is doing it with your back posted against a wall (or any other vertical flat surface) and sliding up and down. Just be aware that big enough plates can bump into the wall so it is better done with dumbbells or smaller plates on the bar, but it mirrors the movement very well for those with limited equipment and it’s super safe to bail out of (literally just put the weight down).

[@coacheugeneteo]

That's great!

[@kodeehowell28]

I just tried this with a foam roller behind the back and a kettlebell and it feels pretty close to a hack squat machine.

[@sdrncod1019]

Eugene is being modest here-these are called Teo Squats and they saved thousands of quads during the shutdowns last year.

[@BlueSuedeAsics]

I've seen people do these with foam rollers or skateboards to reduce wall friction

[@oscarswider]

@@sdrncod1019 Lmfao I didn't even know he's talked abt them before, I found out about his channel pretty recently (From the whole barbell movements video that got a lot of attention). I'm glad he's preaching them, it's a great movement. I saw them in some random-ass tiktok clip on my ig explore page and usually 95% of the "try this exercise!" reels i see are dogshit but that was one of the few that really stood out to me.

[@maxyogi]

This is the genuine best for the gluteus maximus. But other then as said knee exertion. It can do nothing. But. Can increase muscle tension in your calves; when not relied too much on the upper back to bring the bar back up. It's great you made an insight into the Hack Squat. More people should incorporate it.

[@mikew2610]

Interesting. I'll give this a try.

[@SeFeTV]

HOLY SMOKES I was just looking for videos on the topic of hack squats haha.

[@sujoysengupta2734]

Here in India, some competitions are held which are called Strength Lifting Competitions and being a hobbyist power lifter, I've dabbled in a few of them. In those competitions competitors have to perform three lifts: Hack Lift, Incline Bench Press, and Strict Barbell Curl. I haven't heard (I haven't heard a lot of things) of these competitions being held anywhere else in the world.

[@shawnpatten6515]

That’s quite interesting. Would love to see some videos of those competitions.

[@j10ul27]

used to do bb hack squat a lot and the burn on quads was insane.

[@RuwinduGunatilake]

I’ve been introducing “barbell hack squats” to my leg days only to realise that it’s actually the “barbell hack deadlift”. My quad burns are still amazing though and I’ve realised I can really push myself with that movement. Thank you the the clarification though.

[@mitchellwoodward7112]

great video

[@tijdvooraardappels]

I have a barbel at home but no squad rack so I’m really glad I found this exercise because it enables me to do squads at home

[@jjk3502]

Well additionally you can do Johnson Squat , Jefferson Squat and Zercher Squat. No rack need it.

[@wojfer87]

I'll try this exercise on the next leg day.

[@rafpt9522]

Perfect. Now internet move on lol. See you next video, thanks for the content!

[@jrippon]

Hi Eugene. My apologies if you've covered this in an earlier video but I'd be interested in your perspective on Roman chair squats and the pros and cons of different ways of performing them. I have a RC Sq machine at home and have noticed growth particularly in my vastus med. since using it. Given the years I've been training and that I'm in my 70s, any exercise that leads to ANY growth is a rarity! No additional weight needed, just increase the moment arm on the knee by leaning back more once they get too easy.

[@zainihashim7117]

Thanks for the video been looking for this. How should we place the foot ? Straight or outward thanks again brother

[@porkchopproductions0314]

The Barbell hack squat that you showed in your previous video was popularized by Steve Reeves and Vince Gironda/his pupils like Larry Scott

[@jamesdean6005]

Awesome 👍🏻👍🏻

[@jaku8513]

Do you actually have to balance on your toes for it to be effective or can simply raising your heels on plates also work? Might be easier to go hard if I wasn't concentrating on not falling over. Definitely gonna give these a go, thanks.

[@coacheugeneteo]

You can do whatever you like really. There's no rules here 😅 elevating the heels May be a good option!

[@Delacr0ix]

Much appreciated

[@matiasisola9391]

any video u made, is a good video

[@joejacquesschulz8514]

Today the Hackenschmidt squat is more valuable then ever because unlike the backsquat it doesn't require a squat rack. If you cannot go to the gym because of a new lockdown or because due to the lockdownyour gym has gone broke and has closed down forever, you have to train at home. Not everybody has at home enough space for a squat rack. Therefore it makes sense to return to a squat that was popular when nobody had a squat rack.

[@home-grownphysiquesbylesowen64]

Hi Eugene a good question to ask when mentioning the hack squat and it's variations is where did it originate from it's original name is the Deep knee bend it was used extensively throughout Asia it is an excellent lower body exercise that can be tweaked to an individual's needs for example if you took your squat wedges and place them close together you would be working the outer thighs but if you turn the squat wedges out and placed them wider you would be working the inner thighs these two versions are assuming you have not got the ankle flexibility, foot strength needed to perform the original exercise but you will still get the benefit of the exercise by using the squat wedges stay safe and healthy

[@rogermahimer9595]

One of the best fitness influencers today! Great content Eugene!

[@coacheugeneteo]

Thank you! 🙏

[@azizkash286]

nice hoodie bro

[@rangeofstrength]

Thanks for the shoutout Eugene! Great video and overview of the difference. 🤘🏼

[@coacheugeneteo]

Thank you! 🙏

[@sean.momentum]

With lower back injuries, I've had to stay away from just the typical heavy back squats and front squats This'll be something ill be adding to experiment on my quad days

[@franj8224]

How is it going? I just started a routine which includes this exercise.

[@sean.momentum]

@@franj8224 I actually didn't go far with this and barbells and dumbells but did do a lot of Sissy squats and reverse Nordics with Supersets to a typical compound ie lunges This has worked really well for me, I felt like my quads are fuller as if I were still squatting heavier like when I was younger. But I ain't Squatting heavy as I used to and my legs and back are thanking me for it 😂 How are you going

[@drip369]

A weighted triple-extension style Hindu squat. Definitely comfortable for those with a shorter or negative ape-index. Comfortable on the wrists that is. The reverse Nordic, is a great bodyweight leg extension, esp if you do not get body to 90° vertical. First time viewer so I'm not sure if you reverse Nordic past the full ROM and give up tension from the quads

[@ToughBreaksGrapplingClub]

I was always curious on why people squat on the heels. In judo we do throws all of the balls of your feet (on your toes) whenever do do squat jump drills it's in that motion so I'm definitely going to implement these more

[@murmor6890]

Also in Ballet and other forms of dance/sport combos, this really is something that´s pretty limited to modern gym culture, even in old gym culture they didn't squat on their heels.

[@mortsnerd5100]

I've done these with a kettlebell and you can really feel it in your quads.

[@brotherlittlefoot2216]

I do modern hack squats w a bar and bands and stopped doing regular squats 2 save my back.To do a reverse deadlift,one must keep the bar closer to the body and take a much stiff legged approach.

[@jouniranta-puska4699]

I tried this out and to me it feels better on my knees than the "hack deadlift" version. I've now tweaked my knees twice doing the hack deadlift style, and will not be doing that one again. This original style however I will give a shot in my training. I've also been doing something called "somersault squats" in the smith machine which are also a great isolation move for the quads. Look it up if you haven't already!

[@muscleandmath2910]

I did these kind of hack squats with bodyweight, although I did heel elevate on a bumper plate instead of heels in the air. at the end of a leg session and felt crazy. Tried 25kg and my knee nearly exploded 🤣. Definitely take it slow with these, although I stopped them a while ago.

[@davep2046]

This alongside Jefferson Squats are some of my favourite for legs!

[@coacheugeneteo]

Nice

[@CAVERUNLAKE]

He helped invent the bench press prob had a very good book

[@whitestaff1]

Love people who admit mistakes !

[@mauritsvallentin]

Interesting video. So, how do you think this would be with a heavy rubberband (it has to be anchored low of course) My guess is increased stability challenges.

[@davidlloyd2594]

Old school is the new school 😎 Jefferson Squats next- another great barbell variation for leg day 💪🏻😎

[@jjk3502]

Also Johnson Squat and Zercher Squat.

[@matchstyx3460]

Hey I do those And the Jefferson deadlift

[@HirachieOfSociety]

I'd say the main reason I've incorporated this lift into my leg day is simply because I don't have access to the hacksquat/leg press machine. I workout at home and I really do miss having those two pieces of equipment, but I'm not going to go out and spend $3000 dollars on a hack/leg press combo machine for my garage gym. This workout is the perfect medium to blast my quads like the leg press use to do.

[@jjk3502]

Well if that is s the case do Johnson Squat, Jefferson Squat and Zercher Squat. You won't need rack for those.

[@christopherblueitt6660]

Any chance you can cover technique on the Olympic lifts.

[@rogueshadow1933]

Actually there's an exercise that I've never heard anyone talk about, to the extent that I only know a variation of what it's called from AthleanX in his "Build a Big Chest with Bands (NO WEIGHTS!)" video. It's the "banded saws" exercise. Personally I hate his form on this, but I modified it some to see if it works, but since no one talks about it I'm not sure if it's secretly dangerous or something. My basic setup is to set a cable around chest height and attach a normal handle grip. Then I walk it out a tad so I can bend fully at the elbow, and I support myself by holding something sturdy with my off hand. I then push straight across my body, not twisting my torso, and not allowing my scapula to protract much, until my elbow gets to about where my nipple is. Think of it like a bench press movement, except instead of straight in front of you, you push across your body. The reason I bring it up is because I have long arms that seem to get in the way of traditional fly variations. My biceps and shoulders always get tired before my chest does, and I've experimented with slight bends in the elbow, straight elbows, scapular retraction and protraction, using cables, using dumbbells, swapping angles, etc. Personally these feel like more of a chest isolation than flys ever did. But again, I have never heard of anybody really talking about them. If you're looking for video suggestions, then a conversation about these would be my request. Even if you don't cover it, thanks for these videos regardless.

[@YouAreNotFree1]

Oh boy. I've got chest and quads today. I'll ditch my extensions for these. Wish me luck🤣

[@coacheugeneteo]

Enjoy!

[@YouAreNotFree1]

@@coacheugeneteo well. I did it! I like like them slot - they def made my 6 sets of squats harder! I did them in front of a wall because I kept losing balance, my head is a little sore as that's what I used to regain balance given my hands were busy!

[@davidmastro5406]

The man in the old photo is not George Hackenschmidt. Also, the lift is not named after him; in Hackenschmidt's day it was known as the "hacke" lift in Central Europe ("hacke" means "heel" in German).

[@tarunpratap017]

I've seen some Tom Platz's training footage and He also used the Frog Stance on most leg exercises.

[@coacheugeneteo]

Yes!

[@tarunpratap017]

@@coacheugeneteo now I can't wait to take my quad game to next level with this hack squat variation.

[@VTFWTF]

Mwhen I do the og hack squat I actually rest the barbell on my hips, it helps a lot with balance