No Result
View All Result
No Result
View All Result
No Result
View All Result

Barbell Hack Squat Strength Standards for Men and Women

Discover how your Barbell Hack Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Barbell Hack Squat Strength Level

Calculate Your Barbell Hack Squat Strength

Quick Navigation

Barbell Hack Squat Weight Standards

Compare your Barbell Hack Squat performance to these weight standards and see where you stand.

LevelWeight
Beginner116 lbs
Novice189 lbs
Intermediate284 lbs
Advanced399 lbs
Elite528 lbs

Barbell Hack Squat Bodyweight Ratio Standards

See how your Barbell Hack Squat strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.75
Novice1.00
Intermediate1.75
Advanced2.25
Elite3.00
LevelBodyweight Ratio
Beginner0.30
Novice0.50
Intermediate0.75
Advanced1.05
Elite1.40

Barbell Hack Squat Standards by Bodyweight

Find the Barbell Hack Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs61 lbs109 lbs176 lbs259 lbs354 lbs
120 lbs72 lbs124 lbs196 lbs283 lbs382 lbs
130 lbs84 lbs140 lbs215 lbs306 lbs409 lbs
140 lbs95 lbs155 lbs233 lbs328 lbs435 lbs
150 lbs107 lbs169 lbs251 lbs350 lbs459 lbs
160 lbs118 lbs184 lbs269 lbs370 lbs483 lbs
170 lbs129 lbs198 lbs286 lbs390 lbs506 lbs
180 lbs140 lbs211 lbs302 lbs410 lbs528 lbs
190 lbs151 lbs225 lbs318 lbs428 lbs549 lbs
200 lbs162 lbs238 lbs334 lbs446 lbs569 lbs
210 lbs172 lbs251 lbs349 lbs464 lbs589 lbs
220 lbs182 lbs263 lbs364 lbs481 lbs609 lbs
230 lbs193 lbs275 lbs378 lbs498 lbs627 lbs
240 lbs203 lbs287 lbs392 lbs514 lbs645 lbs
250 lbs213 lbs299 lbs406 lbs530 lbs663 lbs
260 lbs222 lbs311 lbs419 lbs545 lbs680 lbs
270 lbs232 lbs322 lbs433 lbs560 lbs697 lbs
280 lbs241 lbs333 lbs445 lbs575 lbs713 lbs
290 lbs250 lbs344 lbs458 lbs589 lbs729 lbs
300 lbs259 lbs355 lbs470 lbs603 lbs745 lbs
310 lbs268 lbs365 lbs482 lbs617 lbs760 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs34 lbs56 lbs86 lbs124 lbs166 lbs
100 lbs37 lbs61 lbs92 lbs130 lbs174 lbs
110 lbs40 lbs65 lbs97 lbs137 lbs181 lbs
120 lbs43 lbs69 lbs102 lbs143 lbs188 lbs
130 lbs46 lbs72 lbs107 lbs148 lbs194 lbs
140 lbs49 lbs76 lbs111 lbs153 lbs200 lbs
150 lbs52 lbs79 lbs115 lbs158 lbs206 lbs
160 lbs54 lbs83 lbs119 lbs163 lbs211 lbs
170 lbs57 lbs86 lbs123 lbs168 lbs217 lbs
180 lbs59 lbs89 lbs127 lbs172 lbs221 lbs
190 lbs62 lbs92 lbs130 lbs176 lbs226 lbs
200 lbs64 lbs95 lbs134 lbs180 lbs231 lbs
210 lbs66 lbs97 lbs137 lbs184 lbs235 lbs
220 lbs68 lbs100 lbs140 lbs187 lbs239 lbs
230 lbs70 lbs102 lbs143 lbs191 lbs243 lbs
240 lbs72 lbs105 lbs146 lbs194 lbs247 lbs
250 lbs74 lbs107 lbs149 lbs197 lbs251 lbs
260 lbs76 lbs110 lbs152 lbs201 lbs254 lbs

Barbell Hack Squat Standards by Age

Discover how Barbell Hack Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15100 lbs161 lbs243 lbs341 lbs450 lbs
20113 lbs184 lbs277 lbs389 lbs515 lbs
25116 lbs189 lbs284 lbs399 lbs528 lbs
30116 lbs189 lbs284 lbs399 lbs528 lbs
35116 lbs189 lbs284 lbs399 lbs528 lbs
40116 lbs189 lbs284 lbs399 lbs528 lbs
45110 lbs179 lbs270 lbs379 lbs501 lbs
50104 lbs169 lbs253 lbs356 lbs471 lbs
5597 lbs156 lbs235 lbs330 lbs436 lbs
6089 lbs143 lbs215 lbs302 lbs398 lbs
6581 lbs130 lbs195 lbs273 lbs360 lbs
7073 lbs117 lbs175 lbs246 lbs324 lbs
7566 lbs105 lbs157 lbs220 lbs290 lbs
8060 lbs95 lbs141 lbs198 lbs260 lbs
8554 lbs86 lbs127 lbs178 lbs234 lbs
9049 lbs78 lbs115 lbs161 lbs212 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1541 lbs65 lbs95 lbs132 lbs173 lbs
2046 lbs73 lbs108 lbs150 lbs197 lbs
2548 lbs75 lbs111 lbs154 lbs202 lbs
3048 lbs75 lbs111 lbs154 lbs202 lbs
3548 lbs75 lbs111 lbs154 lbs202 lbs
4048 lbs75 lbs111 lbs154 lbs202 lbs
4545 lbs71 lbs105 lbs146 lbs192 lbs
5043 lbs67 lbs99 lbs138 lbs181 lbs
5540 lbs63 lbs92 lbs128 lbs168 lbs
6037 lbs58 lbs85 lbs117 lbs154 lbs
6534 lbs53 lbs77 lbs107 lbs139 lbs
7031 lbs48 lbs70 lbs96 lbs126 lbs
7529 lbs43 lbs63 lbs87 lbs113 lbs
8026 lbs40 lbs57 lbs78 lbs102 lbs
8524 lbs36 lbs52 lbs71 lbs92 lbs
9022 lbs33 lbs47 lbs64 lbs83 lbs

Barbell Hack Squat Overview

The Barbell Hack Squat targets the quadriceps and offers an effective lower body workout by mimicking a reverse deadlift motion with the barbell held behind the legs.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Barbell Hack Squat

  1. Stand with feet shoulder-width apart and a barbell placed behind your legs.
  2. Bend at the knees and hips to grasp the barbell with an overhand grip.
  3. Keep your back straight and chest up as you lift the barbell by extending your hips and knees.
  4. Stand fully upright, squeezing your glutes at the top of the movement.
  5. Lower the barbell back to the starting position by bending your knees and hips.
  6. Repeat for the desired number of repetitions.
  7. Inhale as you lower the barbell, exhale as you lift.

Want to perfect your form? Check out our detailed guide on Barbell Hack Squat for proper technique and tips.

Pro Tips for Barbell Hack Squat

  • Maintain a neutral spine throughout the exercise to avoid lower back strain.
  • Ensure the barbell stays close to your legs to reduce pressure on your lower back.
  • Do not lock out your knees at the top of the movement to keep tension on the muscles.
  • Start with a lighter weight to master the form before progressing to heavier loads.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Barbell Hack Squat?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
No Result
View All Result

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.