Modern gyms are full of machines designed to make lifting more comfortable, stable and efficient. But according to fitness creator Adam Sinicki, that convenience may have cost us some of the less obvious benefits offered by old-school strength exercises.

In a recent video on his Bioneer YouTube channel, Sinicki makes the case for bringing back the hack squat – specifically, a kettlebell variation that can be performed at home.

The traditional hack squat involves lifting a barbell from behind the body. It was popularised by legendary strongman George Hackenschmidt, although Sinicki notes that the exercise probably predates him – and may actually take its name from the German word ‘hacke’, meaning heel.

Either way, Sinicki believes the unusual squat deserves a second look.

‘This exercise trains you in ways that no other exercise can,’ he says. ‘It builds really strong, resilient knees, which will remain strong as you age. It’s one of the most functional squats, but we just don’t see it in gyms anymore.’

The movement places a major emphasis on the quads, particularly the vastus medialis oblique, or VMO – the teardrop-shaped muscle running down the inside of the thigh.

‘If you want to have athletic-looking legs, then training this is a really good idea,’ says Sinicki. ‘If you want to sprint faster or jump higher, this muscle has been shown to protect the knee and reduce knee pain.’

Because the squat is performed high on the balls of your feet, with the knees travelling forwards, it also develops strength in a position commonly seen during sprinting, jumping and changes of direction.

‘Being able to generate power and absorb shock in that position is exactly what you need in order to perform really well,’ Sinicki explains.

Even if athletic performance is not your goal, he argues that the position has real-world value. ‘Most of us, if we’re picking something up off the floor or playing with our kids, squat on our toes,’ he says. ‘If you want to be able to play with your kids when you’re older, if you want to not move like you’re decrepit as you age, then you need to train this position.’

The movement also challenges the feet and ankles. Sinicki says that working on your toes helps train ‘ankle stiffness’, improving your ability to return energy into the ground while running and potentially making the ankles more resilient when landing.

Hold a kettlebell behind your body with both hands, keeping your arms slightly apart so the bell rests against your glutes rather than touching the floor.

Rise onto the balls of your feet and squat straight down, allowing your knees to travel forwards. Lean your torso forwards slightly for balance, then drive back up.

Your toes can turn out, but Sinicki recommends keeping them aligned with your knees and avoiding any inward collapse.

Start light. ‘This is more challenging than you think it’s going to be,’ he warns. Beginners can build towards it using bodyweight Hindu squats, partial ranges or by holding onto a support.

Once comfortable, higher-rep sets can provide plenty of stimulus. ‘If you’re going up to the twenties and thirties, that’s absolutely fine for building strength and for building size,’ says Sinicki. ‘Straightforward exercise. Incredible results.’

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