Hatfield Squat Exercise Guide: How to Master Hatfield Squats

The Hatfield squat is a back squat variation that delivers a powerful lower-body workout. It's most commonly practiced by bodybuilders and powerlifters. Unlike a regular back squat, Hatfield squats are performed with a safety squat bar, which distributes the weight across the lifter's upper back to help lessen the impact. The training exercise—which is designed to strengthen the lower back and leg muscles—was invented by Dr. Fred Hatfield, a two-time world champion powerlifter.

There are several notable reasons to incorporate Hatfield squats into your strength-training program.

1. 1. Hatfield squats increase lower-body hypertrophy. Hypertrophy refers to the muscle-building qualities of a workout. In addition to being a great strength-training exercise, Hatfield squats are an effective way to visibly grow the size of your leg muscles.
2. 2. Hatfield squats are a full-body exercise. Muscles throughout the entire body are activated when lifting heavy weights, and Hatfield squats are no exception. When performing Hatfield squats correctly, your upper body is engaged to lift and stabilize the barbell, while your hamstrings, glutes, and quadriceps work to complete the range of motion.
3. 3. Hatfield squats prepare you for more advanced powerlifting exercises. The safety squat bar helps assist you through any sticking points during the lift, allowing you to train your body for more advanced weightlifting exercises.

For Hatfield squats, begin by performing 2–4 sets of 3–8 repetitions. Choose your weight, sets, and repetitions based on your ability to maintain good technique throughout all sets.

1. 1. Set up a safety squat barbell to the appropriate height in the squat rack according to your height. The barbell should be slightly lower than your shoulders.
2. 2. Secure an additional barbell at hip height to use as hand supports. You should have enough space to take a couple of steps backward or forward after unracking the barbell.
3. 3. Step underneath the safety squat barbell, allowing it to rest on the muscles of your upper back, and grab the handles.
4. 4. Un-rack the safety squat barbell and set yourself up close enough to the barbell to grip the barbell comfortably without reaching.
5. 5. Grab the barbell with a shoulder-width grip and rotate your shoulders outward to engage your lats and upper back.
6. 6. Your elbows should be bent while maintaining a secure grip. Your posture should be tall, with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
7. 7. Evenly distribute your weight and grip the floor with your feet to create a stable foot position. Pre-tension your shoulders and hips, and engage your core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position.
8. 8. While keeping your hands in contact with the barbell, begin the downward movement by bending your hips, knees, and ankles. Lower until your legs are parallel or slightly below parallel to the floor. The weight on your feet should be evenly distributed. Pause at the bottom position.
9. 9. To begin the upward movement, push your feet into the ground to initiate standing up. Place emphasis on pushing through your midfoot and heel while keeping your toes engaged.
10. 10. As you begin to stand up, keep your chest high, squeeze your glutes, and allow your knees to straighten and your hips to travel forward. As you finish the movement, squeeze your glutes and quadriceps while maintaining a neutral spine.
11. 11. Repeat the Hatfield squat for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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