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Barbell Hack Squat Strength Standards

Quick Answer Barbell Hack Squat

A 180 lb male with an Intermediate-level Barbell Hack Squat of 296 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 404 lbs (2.24x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Barbell Hack Squat demonstration
Competition-Verified

How strong is your Barbell Hack Squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Calves, Quadriceps, Glutes, Hamstrings
Equipment Barbell
Data Points 71 rows
Difficulty Intermediate
Type Compound

How Strong Is Your Barbell Hack Squat?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Barbell Hack Squat?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 55 103 170 253 348
120 66 118 190 277 376
130 78 134 209 300 403
140 89 149 227 322 429
150 101 163 245 344 453
160 112 178 263 364 477
170 123 192 280 384 500
180 134 205 296 404 522
190 145 219 312 422 543
200 156 232 328 440 563
210 166 245 343 458 583
220 176 257 358 475 603
230 187 269 372 492 621
240 197 281 386 508 639
250 207 293 400 524 657
260 216 305 413 539 674
270 226 316 427 554 691
280 235 327 439 569 707
290 244 338 452 583 723
300 253 349 464 597 739
310 262 359 476 611 754

How Does Age Affect Barbell Hack Squat Strength?

How Barbell Hack Squat standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 94 155 237 335 444
20 107 178 271 383 509
25 110 183 278 393 522
30 110 183 278 393 522
35 110 183 278 393 522
40 110 183 278 393 522
45 104 173 264 373 495
50 98 163 247 350 465
55 91 150 229 324 430
60 83 137 209 296 392
65 75 124 189 267 354
70 67 111 169 240 318
75 60 99 151 214 284
80 54 89 135 192 254
85 48 80 121 172 228
90 43 72 109 155 206

What Do Barbell Hack Squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the Barbell Hack Squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

Stronger than 20% of lifters. You can execute the Barbell Hack Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Stronger than 50% of lifters. Your Barbell Hack Squat technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

Stronger than 80% of lifters. You have refined your Barbell Hack Squat stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Stronger than 95% of lifters. Your Barbell Hack Squat is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your Barbell Hack Squat

Tier-specific training recommendations to move your Barbell Hack Squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the Barbell Hack Squat 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a Barbell Hack Squat variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the Barbell Hack Squat movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your Barbell Hack Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform 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.

Read the complete Barbell Hack Squat guide on FitnessVolt →

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.

Where Do These Barbell Hack Squat Standards Come From?

These Barbell Hack Squat standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Barbell Hack Squat Good for Your Weight?

Strength standards help you objectively measure your Barbell Hack Squat performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Barbell Hack Squat 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Barbell Hack Squat depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Barbell Hack Squat within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE