Say Goodbye to Shoulder and Knee Ache with the Hatfield Squat

I’ve completed the standard barbell squat my complete life. It’s an incredible 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 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 standard 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 concerning the Hatfield Squat is that it’s a superb motion for quad hypertrophy, which strains up properly with my new health purpose of getting extra ripped. It’s been a game-changer in my coaching.

For those who’ve had bother with barbell squatting or are in search of a distinct squat variation to combine into your programming, right here’s all the things you’ll 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 kind of like an ox yoke.

While you do the Hatfield squat, you place the protection squat bar in your again. Then, as an alternative 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 help in entrance of you, utilizing it to keep up 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. For those who’re seeking to develop legs as large as tree trunks, the Hatfield squat could be a useful software. Its elevated stability permits you to overload your quads greater than a conventional squat. As a substitute of specializing in holding your steadiness throughout the squat, you’ll be able to simply deal with the motion, which suggests 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 result 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 standard 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 conventional 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 completed. 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 means, I’ve additionally been calling them “Midlife Man Squats.”

It’s a nice accent carry for the barbell squat. You don’t have to switch the standard barbell squat utterly with the Hatfield squat. As a substitute, you should utilize the Hatfield squat as an adjunct carry 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 power and confidence in hoisting heavier weights, doing 3 units of three reps with weight that’s heavier than you sometimes carry on the standard 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 principle decrease physique carry)
• Rack pulls 3 x 5 (rack pulls are the accent carry for the deadlift)
• Good mornings 3 x 10

Decrease Physique Day B

• Deadlift 1 x 5 (deadlift is the principle decrease physique carry)
• Hatfield squat 3 x 8-12 (Hatfield squat is the accent carry for the squat)
• Lunges 3 x 12

How one can Carry out the Hatfield Squat

The Hatfield squat is fairly dang straightforward to carry out. You simply have to get the precise 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 underneath the protection squat bar and unrack it.

Maintain 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 keep up your stability all through the carry.

Squat with an upright torso. The Hatfield squat needs to be completed 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 under 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 stated in the beginning, 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 as a result of ache, attempt the Hatfield squat. I believe you’ll in all probability prefer it as a lot as I do.