I’ve accomplished the normal barbell squat my complete life. It’s a terrific train for total 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 turn out to be my favourite ever: the Hatfield squat.
I really like this train. I initially switched to it as a result of long-standing issues with cranky shoulders and knee ache have 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 wonderful motion for quad hypertrophy, which strains up properly with my new health aim of getting extra ripped. It’s been a game-changer in my coaching.
If you happen to’ve had hassle with barbell squatting or are in search of a unique squat variation to combine into your programming, right here’s every little thing you could 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 kind of barbell that appears type of like an ox yoke.
If 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 fingers, you relaxation your fingers on a further barbell or a set of handles which have been positioned at navel degree on the barbell rack. As you descend into the squat, you retain your fingers on the help in entrance of you, utilizing it to keep up your stability 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. If you happen to’re trying to develop legs as large as tree trunks, the Hatfield squat could be a useful instrument. Its elevated stability means that you can overload your quads greater than a standard squat. As an alternative of specializing in holding your stability in the course of the squat, you’ll be able to simply give attention to the motion, which implies you could be 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 creating 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 type 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 beneath 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 potential, 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 should use the Hatfield squat as an adjunct elevate in your barbell programming. On deadlift day, you possibly can do the Hatfield squat for 3 units of 8-12 reps for hypertrophy and elevated work capability.
Or you possibly can 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 usually 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
Easy methods to Carry out the Hatfield Squat
The Hatfield squat is fairly dang straightforward to carry out. You simply have to get the fitting 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 beneath the security squat bar and unrack it.
Preserve your fingers evenly 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 keep up your stability all through the elevate.
Squat with an upright torso. The Hatfield squat needs to be accomplished with an upright torso. You don’t have to 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 in the beginning, 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 in all probability prefer it as a lot as I do.