hack squats

hawkeyes56

New member
what are some opinions on hack squats in gaining size and strength in the legs as compared to regular squats.... I have been doing hacks and leg presses to try and add some size
 
I totally agree but since I do not have a rack... just wondered if you thought the hacks were my next best option or should I just do lighter free standing squats
 
Im assuming you mean machine hacks, but if not, BB hack squats performed on a platform are just as effective as regular squats.
 
My legs respond better to hack squats than regular squats. Actually I do both exercises. High reps(15-20),heavy weight,and vary your feet positions. Straight leg deadlifts are great for hamstrings and inner thigh development.
 
I find hack squats to be particularly effective in hitting the teardrop head of the quads. I typically use it as a finishing lift, never as the first lift in my quad workout. I only do BB hacks though, never machine hacks. It's definitely complementary to a regular squat, no way you could replace standard squats with hacks.
Leg presses, on the other hand, work basically the same muscles as a regular squat, but they don't recruit all the stabilizer muscles that are required for real squats.
 
I do hack squats every other week. I like them b/c you can load on the weight and do TUT reps. No way can I do a 3 second negative on BB squats w/ any weight. Just doesn't feel right. Hacks also allow full emphasis on the upper legs.
 
Beowulf said:
I do hack squats every other week. I like them b/c you can load on the weight and do TUT reps. No way can I do a 3 second negative on BB squats w/ any weight. Just doesn't feel right. Hacks also allow full emphasis on the upper legs.
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Agreed sir.

The emphasis on the tear drop is also quite nice. I bottom right out so I get FULL quad/ham involvement in the exercise.
 
CDONDICI said:
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so that's what that is. my TP was trying to tell me about it one day, he described it as a backwards deadlift or some sh1t. might have to give that a whirl.
 
Beelzebub said:
so that's what that is. my TP was trying to tell me about it one day, he described it as a backwards deadlift or some sh1t. might have to give that a whirl.
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They be old school hacks that the golden boys of Iron used to do when thack machines weren't around.

I prefer these. The teardrop just smokes with these ones.
 
Beelzebub said:
been looking for something to replace machine hacks. they hurt my knees so much it's ridiculous.
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you will like these then.

Akward at first but you get the hang easily enough.
 
Beelzebub said:
so that's what that is. my TP was trying to tell me about it one day, he described it as a backwards deadlift or some sh1t. might have to give that a whirl.
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They are a great change of pace, thye hit almost all of the same muscles as deads and squat, but in a slightly different way. I love doing them they are almost an equal to deads in my current routine.
 
az2u said:
My legs respond better to hack squats than regular squats. Actually I do both exercises. High reps(15-20),heavy weight,and vary your feet positions. Straight leg deadlifts are great for hamstrings and inner thigh development.
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Couldnt agree more. Variety is the key.
 
Beelzebub said:
so that's what that is. my TP was trying to tell me about it one day, he described it as a backwards deadlift or some sh1t. might have to give that a whirl.
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You might want to put some 5 or 10 lb. plates under your heels so you don't lose your balance and fall backwards. You'd look like a big, goofy demon if that happened, wouldn't ya' ;)
 
I remember from an old bb book i once read about hacksquats being great for shaping up the leg, especially for those that had "carrot" shaped legs. I implemented them in my routine and have noticed a difference. Of course, nothing beats the good ol' SQUAT.
 
I had done barbell hacks before, but when I tried them again last week it seemed to put my back into a ridiculous position. The only way to get to the botton of the movement was to round my back ridiculously. I couldn't go above 135lbs b/c it felt so awkward, so my legs felt basically unphased by the exercise; my back, however, did not.
 
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