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Barbell Hack Deadlift
The Barbell Hack Deadlift is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: gluteus maximus 23%, spinal erectors (lower back) 12% and quads (vastus lateralis) 11%.
How to do it
- Place a loaded barbell on the floor and stand in front of it with your heels just ahead of the bar.
- Squat down with an upright torso and grab the bar behind your legs, palms facing back, hands about shoulder width.
- Set a flat back, chest up and eyes forward.
- Stand up by pushing the floor away through the whole foot, keeping the bar close to the backs of the legs.
- Finish tall with the hips and knees straight, then squat back down with control.
Tips
- Keep the torso more upright than in a normal deadlift so the legs do more work.
- Let the knees travel forward to give the bar room to rise.
Common mistakes
- Letting the bar drift away from the legs and scrape the calves.
- Leaning forward and turning it into a hinge.
- Rounding the lower back at the bottom.
Muscles worked by the Barbell Hack Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The load in line with the body allows more knee bend and less spinal load (Swinton 2011). Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Barbell Hack Deadlift alternatives
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Frequently asked questions
What muscles does the Barbell Hack Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and quads (vastus lateralis). The hamstrings (semitendinosus/-membranosus), hamstrings (biceps femoris), quads (vastus medialis) and adductors assist.
Is the Barbell Hack Deadlift good for beginners?
The Barbell Hack Deadlift is rated intermediate. If you are new, learn the Trap Bar Deadlift first and build up from there.
What is a good alternative to the Barbell Hack Deadlift?
For example the Trap Bar Deadlift, Sumo Trap Bar Deadlift and Jefferson Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Barbell Hack Deadlift harder?
Add weight or reps, or move on to the Jefferson Deadlift and Paused Deadlift.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
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