The Hatfield squat could be the best variation you’ve ever heard of. It’s named after Dr. Hatfield, aka. “Dr. Squat”,” you can guess it’s an effective exercise, and it is. While you need a minimal amount of special equipment, if you have it, the Hatfield squat will almost certainly become part of your regular rotation. We love this exercise and so we’re breaking down the Hatfield squat so you can start benefiting from it too.
Image and exercise demo courtesy of T-Nation
What Is The Hatfield Squat?
The Hatfield squat is a squat variation that makes use of a security squat bar and a set of handles. The security squat bar permits the load to relaxation on the lifter’s shoulders giving them the power to carry on to a set of handles. In the end, this permits the lifter to make use of their higher physique to help with the squat.
It’s distinctive set-up provides it a wide selection of advantages together with:
- Much less stress on the again
- Enhance coaching quantity
- Permit for overloading
- Enhance or be taught squat kind
- Goal the quadriceps
We’ll get into these particulars additional under. However first, let’s take a look at who the “Hatfield” is of the Hatfield squat.
Who Is Dr. Hatfield?
The Hatfield Squat is called after the elite, record-setting powerlifter Dr. James Hatfield. And by “record-setting,” we imply he broke literal limitations in powerlifting and athletics and performed an intricate half in driving the game of powerlifting and human efficiency.
A few of his accolades embody:
- PhD in Sports activities Science
- Co-Founder Of Worldwide Sports activities Sciences Affiliation (ISSA)
- 2 IPF World Powerlifting Championships (1983 & 1986)
- World Report Squat @ 1014lbs (1987)
Dr. Hatfield has some insane squat numbers, however his different lifts have been enormous, too. Collectively, his greatest lifts embody:
- Squat: 1014lbs
- Bench: 523lbs
- Deadlift: 766lbs
- Snatch: 275lbs
- Clear & Jerk: 369lbs
Now, there tends to be some confusion about him being the primary to squat over 1,000 lbs. Whereas he was one of many first, Lee Moran is credited with the primary official 1000lb+ squat, which was carried out just a few months earlier. As well as, at the very least one different lifter, Waddington, had a 1000lb+ squat earlier, nevertheless it was performed in a casual atmosphere.
Nonetheless, what was particular about Dr. Hatfield was he carried out his 1000lb+ squat at a lightweight weight (relative) of 255 lbs and the age of 45!
You can check out a video of him here squating 1,008lbs!
Why Did Dr. Hatfield Use The Hatfield Squat?
So why did Dr. Hatfield create the Hatfield squat? Effectively, there have been fairly just a few causes, together with;
- Overload the squat
- Mitigate fatigue
- Save stress on the again
The first cause is that the Hatfield squat allowed him to make use of related biomechanics to the barbell again squat in a safer and fewer fatiguing method.
Utilizing the protection bar and handles, the Hatfield squat allowed Dr. Squat to extend extra quantity, together with heavy quantity, on his complete decrease physique. On the similar time, it saved his again from stress and attainable harm.
He sometimes used the low season to successfully construct coaching quantity and put together his physique for peak efficiency later within the season.
How To Carry out The Hatfield Squat
So, let’s undergo how you’ll carry out the Hatfield squat. The most important distinction happens within the normal set-up whereas the precise squat makes use of a comparatively related motion sample.
When it comes to the biomechanics of the squat, it differs barely because of the security squat bar which permits a considerably extra erect torso. This takes stress off the back, mitigates hip flexion, will increase depth and transfers activation to the quadriceps.
Gear Wanted
- Security Squat Bar
- Barbell
- Rack
- Two units of J-hooks
1. Set Up the Security Squat Bar or Barbell
- The Hatfield squat’s set-up is exclusive and units it aside from different squats.
- First, arrange the protection squat bar on a set of J-hooks on the regular peak for a squat, just under shoulder stage.
- You will then have to arrange the barbell on the second pair of J-hooks barely above waist stage. Make sure the bar is safe, as you’ll seize it along with your fingers for assist.
2. Unracking The Bar
- As soon as arrange, you will first get underneath the protection squat bar and seize the handlebars.
- Standing along with your ft barely wider than hip-width aside, drive up and unrack the bar.
- Take 1-2 steps again and stabilize your self.
- You will now let go of the protection squat bar handles and seize the opposite barbell.
3. Provoke the Squat
- You will then squat as regular.
- Take a deep breath and tighten your core.
- Start the squat by pushing your hips again as you bend your knees and decrease your torso.
- Preserve your chest upright by pulling your shoulder blades collectively and interesting your lats.
- As you descend, preserve an upright torso. Because you’re utilizing the protection squat bar, this will likely be extra pronounced than in a barbell squat.
- Use the handles for assist, however strive to not pull on them an excessive amount of.
- Descend till you attain the underside of the squat. Most individuals can decrease the Hatfield squat whereas maintaining good kind.
4. Ascent
- Push your ft into the bottom, specializing in driving by your heels whereas maintaining your chest lifted and core tight.
- Use the handles to assist preserve posture as you come up. This lets you focus in your legs.
- You may also use your arms to assist propel your self up if wanted or when performing overload squats.
Advantages Of The Hatfield Squat
Above, we mentioned why Dr. Hatfield used the Hatfield squat. All of these advantages are 100% legitimate and positively apply to us as properly. Along with these advantages, listed below are different causes you would possibly wish to use the Hatfield Squat.
Enhance Muscle Hypertrophy
Most squats fail as a result of lifters hit their sticking level, the place they’ll now not overcome the resistance. At this level, your muscle mass are drained however have not totally exhausted all accessible muscle fibers. Stopping the set right here means slicing it brief and lacking out on potential good points.
You possibly can lengthen the set past your typical failure level through the use of your arms for help as your legs start to tire. This helps improve muscle pressure and metabolic stress, key drivers of hypertrophy (muscle progress). Constructing muscle depends on accumulating quantity, working by a full vary of movement, and pushing units near failure.
The Hatfield squat is a wonderful selection for attaining these hypertrophy objectives. It lets you:
- Enhance the burden (extra quantity) since you should utilize your arms for steadiness.
- Preserve a full vary of movement extra simply, because of the lowered steadiness calls for.
- Push by sticking factors by serving to your self elevate when your legs tire.
In brief, the Hatfield squat allows self-spotting, providing you with the advantages of compelled reps even should you’re coaching alone. This permits for extra productive units and maximizes muscle progress.
Put together to maximise your good points with our unique 12-week hypertrophy coaching program. Select between a 4 or 5 day coaching break up and achieve 2-12 kilos of muscle over 90 days…
Enhance Quadricep Involvement
The barbell again squat goes to hit the whole decrease physique. Nonetheless, because of the barbell placement decrease on the again, extra hip flexion happens to maintain the load over the ankles. In the end, this requires higher involvement of the hip extensors on the posterior of the physique.
Coaching the again aspect is certainly not a foul factor. In reality, creating the glutes and hamstrings is essential for well being and efficiency and is a important a part of your total coaching.
That mentioned, it is at all times a good suggestion to rotate main quad-dominant workout routines. The security squat bar permits this in a giant method as a result of it lets you load the train with heavier masses and extra quantity whereas the quads are the foremost movers.
Enhance Squat Type And Depth
The Hatfield squat is a good variation to enhance your total squat kind and depth.
The mixture of the protection squat bar and arm help makes the Hatfield squat considerably extra secure than conventional barbell squats. As you’ll be able to maintain onto a barbell or handles, a lifter can attain optimum depths whereas maintaining good kind.
Additional, the protection squat bar promotes a extra upright torso (study), which naturally permits a lifter to hit deeper depths as a result of much less hip flexion.
Due to these advantages, Hatfield squats are a wonderful method to enhance your squatting kind. If you return to common squats in your exercises, you will probably discover them rather more manageable and your method extra strong.
Overload The Squat
The Hatfield Squat can be utilized as an overload train for skilled lifters. Overloading, on this context, means utilizing heavier weights than you’ll normally with the barbell squat.
The important thing distinction that enables overloading with the Hatfield squat is that it gives extra stability and steadiness to supply drive. Moreover, the handles or security bar permits a lifter to focus on driving up whereas maintaining good kind. Additional, you may additionally use the handles to help in standing up from the underside place.
Due to these elements—lowered steadiness necessities and the power to leverage the arms for assist—lifters can typically elevate extra weight within the Hatfield squat than within the conventional again squat.
Take into account that when solely utilizing the protection squat bar in isolation (with out handles), lifters can typically elevate extra weight with the again squat (however there’s at all times variation between lifters) (study).
Practice Round Again Accidents Or Rehab Your Again
Many lifters who use the protection squat bar report that it helps scale back discomfort of their again. That is probably as a result of the bar’s design encourages a extra upright torso than the normal again squat.
The impact is much more pronounced with the Hatfield squat. By utilizing the handles for extra steadiness, lifters can preserve an much more vertical torso angle than with the protection bar squat.
In consequence, the Hatfield squat is a wonderful variation for decreasing stress on the decrease again whereas nonetheless permitting for heavy loading, making it an incredible choice for these seeking to decrease lower-back pressure throughout squatting.
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How To Program The Hatfield Squat
The Hatfield squat is a novel squat variation that basically has no comparability. Maybe the belt squat comes the closest by way of perform however the Hatfield squat resembles the again squat extra because the load is positioned on the shoulders.
Regardless, when you may technically use any rep scheme with the Hatfield squat, its major profit is to permit extra quantity that means it’s used with lighter weights and better reps – that is assuming you are not utilizing it due to accidents.
Now, it’s also possible to use it to overload the muscle mass as properly. Some folks discover that utilizing the Hatfield squat with heavier masses helps put together them to again squat the identical load.
Both method, the Hatfield squat is normally utilized in two manners:
- As a second major squat train (i.e. Again squat on Mondays and Hatfield squats on Thursdays)
- As an adjunct motion after the again squat with excessive reps
After we say “excessive reps” we imply that some folks like to make use of the Hatfield squat when performing 20 rep units. This could rely in your wants however a typical use is to carry out these ultra-high rep.
Remaining Say On The Hatfield Squat
Should you’ve by no means tried the Hatfield squat, we strongly encourage you to strive. From private experiences, it’s one of the comfy workout routines we’ve ever performed. That is true even when performing lifting heavy masses. It’s nearly like utilizing a leg press because of the elevated stability of the handles besides it’s a free weight train. It’s clean, sturdy and robust thus constructing muscle mass, energy and confidence.
Associated: Back Squat Workout Program
