I’ve finished the normal barbell squat my entire life. It’s an incredible train for general lower-body energy. I’ve additionally experimented with different squat variations: the entrance squat, the goblet squat, the belt squat.
This yr I’ve been doing a squat that’s turn out 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 making an attempt to make the barbell squat work for me. What’s additionally nice in regards to the Hatfield Squat is that it’s a superb motion for quad hypertrophy, which strains up properly with my new health objective of getting extra ripped. It’s been a game-changer in my coaching.
Should you’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 it is advisable 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 along with your arms, you relaxation your arms on an extra barbell or a set of handles which were positioned at navel stage on the barbell rack. As you descend into the squat, you retain your arms on the assist in entrance of you, utilizing it to take care of your steadiness and an upright torso.
This will increase the soundness of the train, permitting the Hatfield squat to supply some distinctive advantages:
Nice for quad hypertrophy. Should you’re seeking to develop legs as large as tree trunks, the Hatfield squat generally is a useful software. Its elevated stability means that you can overload your quads greater than a standard squat. As a substitute of specializing in preserving your steadiness throughout the squat, you’ll be able to simply deal with the motion, which implies you generally is a bit extra aggressive in including reps or weight.
Nice for squatting round accidents. Probably 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 arms to carry the bar in your again. It fully 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 throughout 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 finished. I reckon it’s some kind of overuse harm on a tendon again there. However at any fee, the elevated stability of the Hatfield squat permits me to squat heavy and beneath parallel with none ache behind my knee.
Folks with decrease again points have additionally discovered the Hatfield squat useful for squatting with out exacerbating their harm.
As a result of Hatfield squat’s ache discount skill, I’ve additionally been calling them “Midlife Man Squats.”
It’s a nice accent raise for the barbell squat. You don’t have to switch the normal barbell squat fully with the Hatfield squat. As a substitute, you need to use the Hatfield squat as an adjunct raise in your barbell programming. On deadlift day, you can do the Hatfield squat for 3 units of 8-12 reps for hypertrophy and elevated work capability.
Or you can use the Hatfield squat for overload coaching to construct energy and confidence in hoisting heavier weights, doing 3 units of three reps with weight that’s heavier than you usually raise on the normal barbell squat.
Right here’s a hypothetical barbell program that might incorporate the Hatfield squat:
Decrease Physique Day A
- Squat 3 x 5 (squat is the principle decrease physique raise)
- Rack pulls 3 x 5 (rack pulls are the accent raise for the deadlift)
- Good mornings 3 x 10
Decrease Physique Day B
- Deadlift 1 x 5 (deadlift is the principle decrease physique raise)
- Hatfield squat 3 x 8-12 (Hatfield squat is the accent raise for the squat)
- Lunges 3 x 12
Methods to Carry out the Hatfield Squat
The Hatfield squat is fairly dang simple to carry out. You simply must get the best set-up.
Tools Wanted:
- Security squat bar (SSB)
- Barbell or handles
Place the handles or barbell on the squat rack at about stomach peak.
Get below the security squat bar and unrack it.
Hold your arms flippantly 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 raise.
Squat with an upright torso. The Hatfield squat needs to be finished with an upright torso. You don’t must bend over such as you do on a low-bar squat.
Decrease your self till barely beneath parallel after which rise again up. Bear in mind, simply use the handles for stability. Don’t use the handles to drag your self up.
Like I mentioned firstly, the Hatfield squat has been a game-changer for me. It’s allowed me to maintain squatting with none ache. Should you’ve struggled with incorporating the barbell squat into your exercise as a consequence of ache, strive the Hatfield squat. I feel you’ll most likely prefer it as a lot as I do.