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Hack squats

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Posted by: FMJ

Heard these were good for the outer sweep so I decided to add them into my routine today. I don't have a machine or a gym so I did them with a barbell. They're definitly not the easiest to perform. I kept scraping my hams and calves! It'll take a little practise to get the form correct but I definitly like them. They felt like they hit a completely different part of my quads than my normal back squats. I'll keep them in for a few weeks and rotate them in around my other leg exercises. You guys have any pointers on how to get the best out of 'em? Today I started with 165lbs and my heels on a couple 10lb plates.


Posted by: Phineas

I just can't do them. To bend down low enough with my arms behind me my back rounds really badly and even then I hit my ass on the way up.


Posted by: FMJ

Quote Originally Posted by Phineas View Post
I just can't do them. To bend down low enough with my arms behind me my back rounds really badly and even then I hit my ass on the way up.
Yeah.. they're tough to do. It's very awkward but if I go slow enough I can really get it targeting the quads well. I think if I get my heels up a little higher it will help.


Posted by: ectomorph141

Hack squats are the only thing I can do at home since I dont have a squat rack. They work very well but I also rub the bottom of my ankles and the back of my quads. I set a new personal best last week with my hack squats. 200lbs x 4 then 205lbs x 4 reps. The slower you go the less it will rub. You could also put something around the bar where it rubs your legs like a towel.


Posted by: gtbmed

Do you squat low bar or high? I am really satisfied with my quads but I squat high bar and do full cleans and snatches.


Posted by: FMJ

Quote Originally Posted by gtbmed View Post
Do you squat low bar or high? I am really satisfied with my quads but I squat high bar and do full cleans and snatches.
Ordinarilly, when I do back squats, I do high bar. And don't get me wrong, I'm getting great results with them. Got a nice teardrop forming. but the sweep is being stubborn. I used both a close stance and slightly wider than shoulder but it's not helping. I've progressed far with the weight too. My last back squat set was 3X6-285lbs. Still, that outer, upper area is lagging.


Posted by: sassy69

D'oh! Oh THAT'S what that is: Barbell Hack Squat

I've seen people do it but didn't know what it was supposed to be. It always looks so incredibly awkward.


Posted by: Phineas

Quote Originally Posted by sassy69 View Post
D'oh! Oh THAT'S what that is: Barbell Hack Squat

I've seen people do it but didn't know what it was supposed to be. It always looks so incredibly awkward.
It is.

This might just be me, but I find most squat variations to be too awkward for real intensity. Zerchers are just ridiculous. Hacks are awkward. Jeffersons are awkward, too. Front squats are better but even then if you can't keep your back perfecty straight they mess you up. Something like unilateral bulgarians are amazing, but for bilateral squats I find nothing can ever top the conventional back squat.


Posted by: sassy69

Quote Originally Posted by Phineas View Post
It is.

This might just be me, but I find most squat variations to be too awkward for real intensity. Zerchers are just ridiculous. Hacks are awkward. Jeffersons are awkward, too. Front squats are better but even then if you can't keep your back perfecty straight they mess you up. Something like unilateral bulgarians are amazing, but for bilateral squats I find nothing can ever top the conventional back squat.
Agreed. And they are a thing of beauty when done correctly. Ass to the floor and back up with the bar bending under your plates.

I've also seen it noted in other threads on here - the best training I ever had, and we're talking in 29 years in 5 different states, was 2 months I spent w/ a couple of PLers. Finally learned how to do a squat "correctly".


Posted by: theCaptn'

werd . . hacks are one of those exercises you love to hate . . I used to do them on a smith before they got a hack at the work gym . . I find you really have to keep your posture tight doing them on the smith, but yeah, they'll smash the quads. Front squats on a smith are another good quad smasher.

Currently Im using hacks as like a finishing move . . higher reps (15-20) at a lighter weight. Say as opposed to leg extensions . . really burns the quads out nicely.


Posted by: FMJ

Quote Originally Posted by Phineas View Post
It is.

This might just be me, but I find most squat variations to be too awkward for real intensity. Zerchers are just ridiculous. Hacks are awkward. Jeffersons are awkward, too. Front squats are better but even then if you can't keep your back perfecty straight they mess you up. Something like unilateral bulgarians are amazing, but for bilateral squats I find nothing can ever top the conventional back squat.
Agreed. It's terribly awkward but they do work if you can get the form down. I just have to do them slow and I can manage to keep them tight. Funny shit though... by the time I finish doing hack squats and then RDL's my legs are all busted up! I look like I was dragged behind a horse!


Posted by: davegmb

Apparently these hack squats played a huge part in Tom Platz leg day for years and they did the job for him. Looks way to arkward a move for me to attempt yet and get enough weight on it, i agree with Thecapt'n, front squats on a smith machine hit my quads great.


Posted by: DiGiTaL

Everyone in my gym does Hack Squats with the machine with such bad form. They put 3 plates and think they are so tough try doing it right, can barely do it with one plate.


Posted by: sassy69

Quote Originally Posted by davegmb View Post
Apparently these hack squats played a huge part in Tom Platz leg day for years and they did the job for him. Looks way to arkward a move for me to attempt yet and get enough weight on it, i agree with Thecapt'n, front squats on a smith machine hit my quads great.

These are to be respected too!


Posted by: Gazhole

Quote Originally Posted by Phineas View Post
It is.

This might just be me, but I find most squat variations to be too awkward for real intensity. Zerchers are just ridiculous. Hacks are awkward. Jeffersons are awkward, too. Front squats are better but even then if you can't keep your back perfecty straight they mess you up. Something like unilateral bulgarians are amazing, but for bilateral squats I find nothing can ever top the conventional back squat.
Goblet squats are fantastic, but you're limited to how heavy the dumbells are.

The other alternative is a hip-belt squat, but you need to buy a hip-belt and they aint cheap.


Posted by: DOMS

Quote Originally Posted by FMJ View Post
Agreed. It's terribly awkward but they do work if you can get the form down. I just have to do them slow and I can manage to keep them tight. Funny shit though... by the time I finish doing hack squats and then RDL's my legs are all busted up! I look like I was dragged behind a horse!
I like any variation of squats. But, like you said, on most of them, your form as to be 100%. Overhead squats being a great example of that.

My only problem with hack squats is this (from a post in a journal): "Check out the third set of Hack Squats. Looks like I lost my steam, doesn't it? If only... On the third set, my legs were clammy from sweating, so the bar got stuck on the back of my calves. I tried twice to pull it past my calves but the bar kept sticking. I started to laugh. I laugh myself into a fit. So I just called it a day on Hack Squats."


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Hack squats


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