Smith Hack Squat

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Smith Hack Squat

Instructions

Preparation

Stand with back of thighs or gluteus against bar. Grasp bar from behind with overhand grip. Disengage bar by rotating bar back.

Execution

Squat down by bending knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are to close to parallel to floor and bar is behind lower leg. Lift bar by extending hips and knees to full extension. Repeat.

Comments

Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. See Smith Squat Analysis.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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