I’ve accomplished the normal barbell squat my complete life. It’s an important train for general lower-body power. I’ve additionally experimented with different squat variations: the entrance squat, the goblet squat, the belt squat.
This 12 months I’ve been doing a squat that’s grow to be my favourite ever: the Hatfield squat.
I like this train. I initially switched to it as a result of long-standing issues with cranky shoulders and knee ache had been making the normal barbell squat uncomfortable. The Hatfield squat has made squatting enjoyable and productive once more after years of frustration attempting to make the barbell squat work for me. What’s additionally nice in regards to the Hatfield Squat is that it’s a wonderful motion for quad hypertrophy, which traces up properly with my new health purpose of getting extra ripped. It’s been a game-changer in my coaching.
If you happen to’ve had bother with barbell squatting or are in search of a special squat variation to combine into your programming, right here’s every little thing you’ll want to know in regards to the Hatfield squat.
What Is the Hatfield Squat and What Are Its Advantages?
The Hatfield squat, named after powerlifting legend Dr. Fred Hatfield, aka Dr. Squat, is a again squat variation that requires a security squat bar, which is a sort of barbell that appears kind of like an ox yoke.
Once you do the Hatfield squat, you place the security squat bar in your again. Then, as an alternative of holding on to the security squat bar together with your fingers, you relaxation your fingers on a further barbell or a set of handles which were positioned at navel degree on the barbell rack. As you descend into the squat, you retain your fingers on the assist in entrance of you, utilizing it to take care of your stability and an upright torso.
This will increase the steadiness of the train, permitting the Hatfield squat to supply some distinctive advantages:
Nice for quad hypertrophy. If you happen to’re seeking to develop legs as large as tree trunks, the Hatfield squat is usually a useful instrument. Its elevated stability means that you can overload your quads greater than a standard squat. As an alternative of specializing in preserving your stability in the course of the squat, you’ll be able to simply give attention to the motion, which suggests you is usually a bit extra aggressive in including reps or weight.
Nice for squatting round accidents. Essentially the most vital profit that the Hatfield squat has given me is that it has allowed me to squat heavy once more regardless of the niggling bodily points I’ve had on and off for years.
As a result of I’ve shoulder tendonitis as a consequence of bench urgent and battle with shoulder flexibility (regardless of the period of time I’ve labored on growing this capability), the bar place on the normal low-bar squat simply exacerbated my shoulder ache. Since you use a security bar with the Hatfield squat, you don’t have to make use of your fingers to carry the bar in your again. It utterly removes the stress in your shoulders.
The Hatfield squat has additionally allowed me to work round some ache I’ve had behind my knee since 2020. The ache solely occurs in the course of the descent a part of a standard barbell squat. I nonetheless don’t know what the supply of the ache is regardless of speaking to an orthopedic surgeon and getting an MRI accomplished. I reckon it’s some kind of overuse harm on a tendon again there. However at any charge, the elevated stability of the Hatfield squat permits me to squat heavy and under parallel with none ache behind my knee.
Individuals with decrease again points have additionally discovered the Hatfield squat useful for squatting with out exacerbating their harm.
Because of the Hatfield squat’s ache discount capacity, I’ve additionally been calling them “Midlife Man Squats.”
It’s a nice accent elevate for the barbell squat. You don’t have to exchange the normal barbell squat utterly with the Hatfield squat. As an alternative, you need to use the Hatfield squat as an adjunct elevate in your barbell programming. On deadlift day, you might do the Hatfield squat for 3 units of 8-12 reps for hypertrophy and elevated work capability.
Or you might use the Hatfield squat for overload coaching to construct power and confidence in hoisting heavier weights, doing 3 units of three reps with weight that’s heavier than you sometimes elevate on the normal barbell squat.
Right here’s a hypothetical barbell program that will incorporate the Hatfield squat:
Decrease Physique Day A
Squat 3 x 5 (squat is the primary decrease physique elevate)Rack pulls 3 x 5 (rack pulls are the accent elevate for the deadlift)Good mornings 3 x 10
Decrease Physique Day B
Deadlift 1 x 5 (deadlift is the primary decrease physique elevate)Hatfield squat 3 x 8-12 (Hatfield squat is the accent elevate for the squat)Lunges 3 x 12
How you can Carry out the Hatfield Squat
The Hatfield squat is fairly dang straightforward to carry out. You simply must get the proper set-up.
Gear Wanted:
Security squat bar (SSB)Barbell or handles
Place the handles or barbell on the squat rack at about stomach top.
Get below the security squat bar and unrack it.
Maintain your fingers calmly on the handles or bar in entrance of you. You’re not utilizing the handles/auxiliary barbell to help in pulling your self up. You’re simply utilizing them to take care of your stability all through the elevate.
Squat with an upright torso. The Hatfield squat must be accomplished with an upright torso. You don’t must bend over such as you do on a low-bar squat.
Decrease your self till barely under parallel after which rise again up. Bear in mind, simply use the handles for stability. Don’t use the handles to tug your self up.
Like I stated at first, the Hatfield squat has been a game-changer for me. It’s allowed me to maintain squatting with none ache. If you happen to’ve struggled with incorporating the barbell squat into your exercise as a consequence of ache, attempt the Hatfield squat. I believe you’ll most likely prefer it as a lot as I do.