Hack squat

[anthrax]

I tried for the first time some hack squat today

[with a BB of course]

I 've experienced 2 issues :

Rounded upper back and some stress on the lower back (more than regular back and front squat)

Knees past the toes at the bottom position

I went ass to the grass, BB touching the floor, which may be a bit too low though

 

[6_pak]

I do hack squats on a machine at my gym. Is there a way to do them with freeweight???

 

[anthrax]

I do hack squats on a machine at my gym. Is there a way to do them with freeweight???

Yes, like here

 

[Madcow2]

BB should be touching the floor, you did them right. This can be an awkward exercise for some people depending upon the relative lengths of their torso, legs, and arms. Keep it light and setup sideways to a mirror so you can look left/right (not while lifting the weight) and see your profile. I personally am not a fan of them but that's because I don't think they favor my build and I find it very awkward. Much easier to pull in front for me. That said, I've never spent a lot of time with them and let's face it - a barbell exercise from the floor can't be bad and nothing starts out easy so this may be a real gem for some people. Keep trying, watch your technique (you can also have someone easily video you with a digicam or one of those funky phones), and let us know what happens.

BTW: From your posts and questions I can tell you are working hard on improving your training. You have a good open mind - it will serve you well in this. I'm assuming you've been here and read the stickies: http://forum.mesomorphosis.com/forumdisplay.php?f=3 .

 

[d3track]

i have to go fairly light on bb hacks, if i go much over 225 it gets hard to keep form
but i do liek em
it took me a while to get it down

 

[anthrax]

Thx guys

Hack squats squats are not easy but they seem to be real good for the glutes and hams.

BTW when there are such exercises that hardly nobody does (in commercial gyms), it means that :

* It's painful
* it's not easy to apprehend (the form)
* Therefore it's highly effective

 

[6_pak]

It looks too me that you would be able to get more of a range of motion using the hacksquat machine. With bb you can only till the bar hit the floor. But i'll try it anyway

 

[bignate73]

i like zerchers more. hacks feel so awkward.

 

[bas4lizzife]

Thx guys

Hack squats squats are not easy but they seem to be real good for the glutes and hams.

BTW when there are such exercises that hardly nobody does (in commercial gyms), it means that :

* It's painful
* it's not easy to apprehend (the form)
* Therefore it's highly effective

you like them for glutes and hams? I felt it in my quads the most and use it primarily as a quad builder

 

[Lee]

looks more like a deadlift then a squat. also seems like it relies too much on shoulder strength.

 

[BionicBC]

i like zerchers more. hacks feel so awkward.

what are Zerchers?
Bionic

 

[Madcow2]

http://www.abcbodybuilding.com/exercise3/zerchersquat.htm

Decent illustration

 

[BionicBC]

http://www.abcbodybuilding.com/exercise3/zerchersquat.htm

Decent illustration

must spread karma before giving to madcow..... Damn.
PS- Will these make me sore, cuz thats the only way to grow! J/k bro.
Bionic

 

[anthrax]

i like zerchers more. hacks feel so awkward.

I find Zerchers similar to front squat

whereas hack squat is really different

The centre of gravity is shifted more on your back which makes this exercise a posterior chain builder
[OK, OK, I'm not sure about this last one ]

 

[bignate73]

what are Zerchers?
Bionic

a squat with the bar cradled in the crook of your arms.