I’ve achieved the normal barbell squat my entire life. It’s an important 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 into 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 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 concerning the Hatfield Squat is that it’s a wonderful motion for quad hypertrophy, which traces up properly with my new health aim of getting extra ripped. It’s been a game-changer in my coaching.
For those who’ve had hassle with barbell squatting or are in search of a unique squat variation to combine into your programming, right here’s every thing you want to know concerning 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 form of like an ox yoke.
If you do the Hatfield squat, you place the protection squat bar in your again. Then, as a substitute of holding on to the protection 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 steadiness 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. For those who’re trying to develop legs as large as tree trunks, the Hatfield squat is usually a useful instrument. Its elevated stability permits you to overload your quads greater than a standard squat. As an alternative of specializing in protecting your steadiness throughout the squat, you possibly can simply deal with the motion, which suggests you is usually 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 because of bench urgent and wrestle 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 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 achieved. I reckon it’s some form of overuse damage on a tendon again there. However at any price, 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 damage.
Because of the Hatfield squat’s ache discount potential, I’ve additionally been calling them “Midlife Man Squats.”
It’s a nice accent raise 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 raise in your barbell programming. On deadlift day, you may do the Hatfield squat for 3 units of 8-12 reps for hypertrophy and elevated work capability.
Or you may 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 will incorporate the Hatfield squat:
Decrease Physique Day A
- Squat 3 x 5 (squat is the primary 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 primary decrease physique raise)
- Hatfield squat 3 x 8-12 (Hatfield squat is the accent raise for the squat)
- Lunges 3 x 12
The best way to Carry out the Hatfield Squat
The Hatfield squat is fairly dang simple to carry out. You simply must get the precise 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 underneath the protection squat bar and unrack it.
Preserve your fingers 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 achieved 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 tug your self up.
Like I stated originally, the Hatfield squat has been a game-changer for me. It’s allowed me to maintain squatting with none ache. For those who’ve struggled with incorporating the barbell squat into your exercise because of ache, strive the Hatfield squat. I believe you’ll most likely prefer it as a lot as I do.
