How would do describe how to do a hack squat with free weights?
My sisters trainer beleives that you can only do them on a machine.
Baz
How would do describe how to do a hack squat with free weights?
My sisters trainer beleives that you can only do them on a machine.
Baz
As far as i know you can only do them on a machine. The hack squat machine. Much like a smith machine squat, which cant be done without a smith.
I've never seen a non-machine hack-squat, personally.
-doug-
OR i'm wrong and you can check this out:
http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html
:)
I have indeed actually heard of them, by have always disregarded them. Not really sure of any particular benefit that outways the awkward position. I'll give em a try though.
-doug-
If you are training with just a barbell (no squat stands) this is a good quad-dominant compliment to deadlifts. Front squats are better, imo, but if you aren't comfortable cleaning the weight that's out.
-Gary
Let the trainer know that the "hack" squat was named for George Hackenschmidt, who did them with a barbell decades before the machine hack squat was ever invented.
BTW, Hackenschmidt was not "some german guy".
He was a russian that held the world title and competed against Frank Gotch in front of 100,000 spectators when wrestling was real and 10 times more popular than the UFC is today.
Think about how many laypersons you run in to these days that know who Gracie or Shamrock are, maybe 2%, well back in the day, EVERYONE knew who Gotch and Hackenschmidt were. Like Mike Tyson or Holyfield today.
Its actually a great exercise. It places more stress on the squads where a regular deadlift is on the glutes or back because of where the bar is in proximity to the joints. coach davies endorses this exercise highly. Actually I think it is easier to learn than a regular deadlift, but you wont be able to use as much weight.
My squads are getting huge from doing these ;)
1 legged squats!
I'm limited more by balance than strength on 1 legged squats, which makes it hard to get a good leg workout in. I can manage it if I balance myself with a free hand on something, but I still can't concentrate 100% on the lift.
I like step-ups a lot. Just step up onto a chair or bench that's high enough to put your thigh about parallel to the ground at the start of the lift. Keep your torso fairly upright, and try not to push off too much with your other leg. Bend your knee to cushion the impact when you step back down. Add weight with either DBs in each hand or a barbell across the shoulders.
-Gary
GEORGE HACKENSCHMIDT
Aug 2nd 1878 - Feb 19th 1968
George Hackenschmidt - known as the 'Russian Lion' was born of German & Swedish descent in Estonia, once part of the USSR, now independent and rightly proud of its famous countryman.
So he wasn't that much out of the track when he was saying he was a german guy
I read about Hackenschmidt in "Dinosaur Training" and apparently he was a monster of a man.
The old school hack squat will kill your thighs.
I've just started doing hack squats as part of my routine (free weight not machine) By the way, they were not named after George Hackenschmidt. This is a common misnomer. Hack is german for heels, the idea being that the weight is lowered to your heels.
So Sim, you were accidentally on the right track
i started them too with a barbell and the are killers
stick with using multiple 10lb plates and learn to go deep....ouch..