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Пікірлер: 266
@benmoyer36066 жыл бұрын
As someone who goes to a shitty gym with no squat rack, this excersise is a life saver
@mahirsharif8923 жыл бұрын
Planet fitness 😂
@trueredlucky9543 жыл бұрын
Start doing snatches and train front squats.
@imbrand50402 жыл бұрын
@NDP Variety🇨🇦 fr man, i tried front squats and god it was a nightmare 💀 gave up and just did smith machine squats LMAO
@javierdelgado15542 жыл бұрын
Smith machine squats really compromise your back....you should stick to squat rack squats.
@marvinhusbands7 жыл бұрын
I did hack squats today with a barbell. My entire quad burned, form was pretty good. Definitely will be sticking with these.
@frankengymstein3 жыл бұрын
Did you see good results after time using it?
@cliffonator11113 жыл бұрын
Does it work your lower back as much as a deadlift?
@bagamsnsnsnsns20623 жыл бұрын
Deadlift would definitely be preferable
@cali_mari_us3 жыл бұрын
@@cliffonator1111 no it does not
@lh16903 жыл бұрын
@@cliffonator1111 No.
@esnips1231233 жыл бұрын
This is what I love about bodybuilding. Every time I thought I saw every exercise out there I get suprised.
@whitemakesright2177 Жыл бұрын
This is actually a very old exercise. It's named after legendary strongman George Hackenschmidt, who was active in the early 20th century.
@michaelingerto2242 Жыл бұрын
@@whitemakesright2177 This exercise may be called a hack squat, but it's more of a reverse deadlift than the original lift as performed by Georg Hackenschmidt himself. A true hack squat uses a narrower grip and keeps the bar stationary behind the butt, and is done standing on your toes. It requires a lot of balance and is a much more insane quad burn than modern "hack squats."
@whitemakesright2177 Жыл бұрын
@@michaelingerto2242 True, doing it with heels elevated was the original version and that will really hit the quads. Still, even with your heels flat on the floor, it still works your quads far more than the posterior chain. Either way, it's a great exercise especially if you don't have access to a squat rack.
@silvershelbygt50062 жыл бұрын
I've had 4 lower back surgeries. The last 2 from a car accident. I've lost some mobility from multiple fusions. I do elevated hack squats as part of my routine(14 inch). This movement has done wonders keeping the arthritis out of my back. I love doing them. I only do single plates though.
@User_ML9079 ай бұрын
Awsome. Thanks for your sharing. Could you just elaborate on how you do elevated hack squat. My lower back issues just begin and I am wondering if the hack squat would help with it.
@TabordaEl6 ай бұрын
Thank you for sharing your experience, I am 25 and unfortunately I have osteoarthritis and rotative scoliosis, some times my back hurts really bad, when I performed the back squats (and machine variations) my back really hurts, This new year I will try this exercise I really hope I will cam improve my quads (size and strength). Again thank you a lot for shared your experience 😁
@Dissapointment47 жыл бұрын
I've been really struggling with front squats due to wrist mobility issues so I'll try these instead this week. thanks for the video
@gregshock5 жыл бұрын
Been doing these since I was a kid. They’re a Steve Reeves favorite. In my opinion, they are way better than any machine slide version.
@meganpulvermacher86367 жыл бұрын
This was so helpful! Def need to work on my shoulder mobility and open up more - thanks guys!
@imonyoutubetoomuch40863 жыл бұрын
I have a home gym and don't have a squat rack, this excercise is a game changer because i don't have to power clean and press a weight then safely land it on my back. Have to do more hamstring curls though but it's a worth it trade off.
@DopeCameL2 жыл бұрын
holy shit dude that sounds so dangerous
@anishphi12 жыл бұрын
I have the same problem. This and dip belt squats have been my replacements
@elephantsong7782 Жыл бұрын
I feel u my bro,I feel u,had to clean and press my barbell the way u mentioned as well.Used the word had coz im done with that bs routine.Half my energy was wasted just getting the bar on my back and the worst part was getting it down from my back after each set
@neptunetk1869 Жыл бұрын
Yeah that method isn’t sustainable with heavy weights it becomes too dangerous
@whitemakesright2177 Жыл бұрын
@@DopeCameL It's not dangerous if you're smart about it, but it seriously limits the weight you can use.
@drewfeld8362 жыл бұрын
I do these on small blocks due to my bad back. No pain and crazy burn in quads and high heart rate with higher reps. Addicted to this.
@eyeofthetiger00303 жыл бұрын
Best barbell hack squat instructional video on KZfaq. Thanks guys! Highly recommend
@Anton-os5lk4 жыл бұрын
Always fun to see peoples reaction when me and my brother does tjis at the commercial gym! Always do this at the end of my squat days on 5/3/1
@gotsauss2 жыл бұрын
Awesome thank you. I was doing them wrong. After watching this video I now feel much better and lots of quad burn. Really appreciate this video
@unboxhappiness66743 жыл бұрын
Excellent! I do Hack Squats at home as I do not have the weight rack as it is required in the case of regular Squats. Thanks for the detailed explanation! 👍
@InspiredByBrad6 жыл бұрын
This is a great exercise for those who have some back trouble with regular squats or deadlifts
@jayseb2 жыл бұрын
Now there's creativity! I was looking for a machine for my home, but there you go... I have all that I need! Cheers for that, you just saved me a bundle.
@filho4437 Жыл бұрын
Far superior than the machine! Builds your back like crazy too!
@cesarr50066 жыл бұрын
Great lesson; great for posture just like they mentioned
@blakelatta79103 жыл бұрын
Great video guys and thank you for the thorough explaination!!!
@quickstep24087 жыл бұрын
wow, super clean technique. i'm still trying to polish my tech out haha -- still feels a bit weird but they're already becoming a favourite leg excercise
@savagereremix77457 жыл бұрын
above the knee crew checking in!!!
@fernandovasquez10227 жыл бұрын
SavageReRemix7 lmao doubt anyone else knows where this is from
@mbrapsht27706 жыл бұрын
Rack pull king
@LauuraAshleyy6 жыл бұрын
I've been listening to you're podcast for some time, and its a little bizarre to hear AND see you guys. Thanks for this guys!
@nofilter25272 жыл бұрын
These are coming in handy during lockdowns 👍
@4_the_health_of_it4 жыл бұрын
Thank you... very good instructions.
@soomroraheel2 жыл бұрын
This is EXCELLENT when doing Squats without help at home, as you don't have to worry about muscle failure.
@GoldenLamentation2 жыл бұрын
This is like a dead lift and a squat. Amazing
@Anton-os5lk6 жыл бұрын
This is a really easy excercise. And it's easy on the back. Even if you round your back a little it wont be as dangerous as a rounded back on back squats and deadlifts.
@JohnnyPepere6 жыл бұрын
why is this the case?
@Seb4asti4n6 жыл бұрын
JohnnyPepere Because the weight is directly under the spine, no moment arm. Look up Eric bugenhagen hack squat(Deadlift), he does 400kg i believe. I've done one rep maxes with super rounded back and no discomfort.
@TheScalesHaveFallen6 жыл бұрын
Sebastian Tokle true man, I literally think you can rpund ypur back as much as you want, this is an awesome excercise. I love it.
@grant219996 жыл бұрын
It's a really great exercise to increase leg strength if you don't have a squat rack.
@user-cf3zb4xx4oАй бұрын
it's a modern variation of the hack squat, but not the original one. the whole beauty of this exercise in my opinion is the full knee bend. like the way george hackenshmidt did it. besides that, you 3 are great knowledgeable guys, respect!
@AllisterCaineАй бұрын
This. The barbell basically goes up attached to your butt and you start out even lower.
@kencarey34775 жыл бұрын
Pavel talked about this in " power to the people "
@offgridaction4545 жыл бұрын
Excellent Video, I don't have a weight rack so these will have to do.
@NadeemKHAN-USYZ3 жыл бұрын
I haven't started it yet But I can feel it already :-) I can't wait to add it on my legs day :-) Thanks guys you are Amazing,,,,, Cheeers
@paulbaker63785 жыл бұрын
AS a person with a long body hack squats suite me the best its a matter of body mechanics and leverage i found the regular squat just is not for my body type.
@xeortikus7 жыл бұрын
people forget to mention that it's also a great way to build your traps ;)
@quickstep24087 жыл бұрын
ya bud!
@TheScalesHaveFallen6 жыл бұрын
nutsacklol very true bro, I actually switched from the barbell back squat to this, and I have noticed my quads and lats getting larger. Shooting for the Steve Reeves look, lmao.
@ezclean70226 жыл бұрын
nutsacklol is it really?
@chrism54875 жыл бұрын
Anytime you hold heavy weight in your hands for an extended period of time, it hits your traps. Deadlift, below the knee rack pulls, hack squats, farmers carry are examples of this.
@flybeep16615 жыл бұрын
@@chrism5487 So with that in mind a hack squat could be considered a more "full" body workout compared to a regular squat?
@bryang54123 жыл бұрын
Whaaaaaaaaaaat?! I'm sold!!!!!
@dustyh23712 жыл бұрын
I used to really hate using the actual hack squat machine most gyms had. It just killed my knees for some reason. Fast forward many years later with having my own nice home gym setup, these barbell hack squats are unique & amazing! I can really fry my quads with these while not having as much load on my spine like a normal barbell squat does.
@yettiluch1 Жыл бұрын
All in all how much did your home gym cost?
@shaunguffey9199 Жыл бұрын
Yeah, the hack squat machine has both your feet/legs AND your upper body in a fixed position(like squats in a smith machine). While free weight hack squat, it's just the feet in a fixed position, allowing more mobility for the knees.
@mikakoivisto6504 Жыл бұрын
@@yettiluch1 home gyms cost so fucking much. Like for just legs you have to spend around 4000€ and for others atleast 10k
@ngndnd Жыл бұрын
@@mikakoivisto6504it was worth it before 2020 but now people are selling equipment at ridiculous prices
@tyrarisby53153 жыл бұрын
Awesome...thank you
@Shnapper Жыл бұрын
This one is interesting..need to try this one day
@Stinger206384 жыл бұрын
the Jefferson, the Cosack, and the Hack squat....fucking love these.
@steffenmass Жыл бұрын
Good point on the shoulders! I was pulling 225 last week and kept hitting my calves and back of ankles.
@locombianisimo4 жыл бұрын
thanks great explanation
@cas3063Күн бұрын
Guy in green shirt skinny legs. Hack squat hands down favorite excercies.
@kingquads69823 жыл бұрын
I don't bench press, I only use shoulder press and this exercise for superior activation of my chest.
@spergieaspergus28446 жыл бұрын
Excellent
@francisvanlangenhove17317 жыл бұрын
great work :) i like to see a video on Incline BB bench press thx
@Claps17752 жыл бұрын
Good video. I been looking for a good hack squat machine and cannot drop $2k on one. I will give this a try. I love the machine as I can really load the weight. Front squats are great but I am limited on what weight I can do from the pressure on my shoulders.
@tanwirkhan786114 жыл бұрын
It looks like the same stances you'd that with a hex or trap bar... so would using the trap bar have the same affect?
@nurlanmurt14252 жыл бұрын
THX guys!
@michelrood29662 жыл бұрын
Well,im So glad they invented the hacksquatmachine after watching this
@GolitePlays5 жыл бұрын
You can actually round your back as much as you want from it due to the barbell being behind your back. The weight is directly under the spine, therefore the moment arm doesn't exist, and rounded back won't be a problem.
@utubeskreename95165 жыл бұрын
You most definately can injure your back with this exercise via bad posture and/or improper bracing of the core abdominal spinal stabilizers. At on point, I was doing this with 515 lbs (with lifting straps) at a BW of around 175, and pulled a spinal erector.
@chadolive15 жыл бұрын
i notice that your knees come in more than a traditional squat where you driving them out, whats you thought on this/?
@ImakeTanks6 ай бұрын
i did this with 1300 lbs. for 50 reps today, it feels good. I don't like front deadlifts with bar in front of knees.
@MrTskull993 жыл бұрын
And for the knees? Is it worse than the other type of squats? Is it easier?
@hallmonitor985 жыл бұрын
I do 225 10x5 squat and 310 5x5 hex bar squat, how much weight should i be able to do when doing hack squats?
@JamesBrownlip Жыл бұрын
I have a posture back brace that I’m going to use with doing this move. See if it works or not
@lotusgrl4445 жыл бұрын
Is it recommended to do it with the bent/curved barbell??
@AngryOscillator5 жыл бұрын
Why have I only just got round to looking at these? I'm terrible for getting to a gym and I don't have a rack at home; these with some RDLs and I should be able to start properly loading it up
@lf2unlimited2 жыл бұрын
I noticed shoulders should be pulled backwards when going up, after I hit my hamstrings for several times XD. Great tutorial.
@jamiecarter22377 жыл бұрын
im over 45 ..and im in good shape but was different a year ago ..and i love cardio ,but also enjoy weight training too
@ballelort875 жыл бұрын
Cool story breh
@taintsmeller7 жыл бұрын
this is a very hard on the thighs,great exercise
@tylerclout8175 Жыл бұрын
Never seen this before. Wow
@ezclean70226 жыл бұрын
Im trying this shit.... Thanks lol. Hack squat machine hurts my shoulders
@TCt830676955 жыл бұрын
I used to do these years ago. Wonder why i stopped
@kingquads69823 жыл бұрын
This is way better than using hack squat machine, 100% better, free body movement.
@mattl7778 Жыл бұрын
Gonna try these for the first time today, I've not got a squat rack and I'm sick of zerchers
@cashvendetta Жыл бұрын
This is a modern variation of tha ACTUAL original hack squat
@vincentjanse Жыл бұрын
In the book he does it on his toes.
@Nemusplanta10 ай бұрын
Woud it not be simpler to do bulgarian split squads whit dumbells?
@Evatronic5 жыл бұрын
I gotta try these, thanks guys. I don't have a hack squat at my gym either.
@MindPumpTV5 жыл бұрын
You will love them!
@Evatronic5 жыл бұрын
@@MindPumpTV Thank you! Absolutely love you guys and the podcast!
@kihiiis7 жыл бұрын
How do you guys feel about using a plate or a plank to elevate your heels a bit with this exercise? It feels more efficient to me that way but might be just lack of mobility..
@adamschafer3427 жыл бұрын
Aleksi Virtanen yes 👌🏼 especially if you lack ankle or hip mobility
@themaster613 жыл бұрын
The plate elevation is clutch... did it without the plates and felt it more on my lats, but after the heel elevation my quads were on fire! Necessary addendum!
@drforjc2 жыл бұрын
my very first cheapie weight set gave me this move
@Tgrey8082 жыл бұрын
Doing it with my shoulders back nearly had my chest tear up
@hadroncollider175 жыл бұрын
This is the best quad exercise. I stand on a platform and put my hands width just outside of my glutes in order to get full range of motion. Put a block under your heels and you want your ass to basically touch your calves, and it is the single best quad exercise. I go for about 10-15 reps. I do this after my heavy breathing squats.
@BobRoss-wm3lc3 жыл бұрын
Just one set?
@whoiscathy7 жыл бұрын
I
@Kkuk843 жыл бұрын
Wow! David blaine is coaching now!
@MostlyDrew4 жыл бұрын
this things are hard af
@benjohnson5280 Жыл бұрын
What will this improve hams quad??
@lostfan50543 жыл бұрын
Can this be done on a smith machine?
@phasm422 жыл бұрын
Tried this for the first time recently, definitely gotta work on my form. Pretty sure I'm pulling it like a deadlift, and consequently I'm dragging the bar up my calves and hamstrings. Gotta focus on chest up and shoulders back so my arms aren't angled back.
@metalroofer67372 жыл бұрын
Shoulder blades retracted back helps with position
@yomama9224 Жыл бұрын
i have broken meniscus and acl this exercise is only quad exercise i can do pain free
@emilpindur94002 жыл бұрын
Great for lower quads so you don't get turnip quads like Vince Gironda said. Even better with heels raised.
@binkyfaith4 жыл бұрын
I'm gonna have to try THIS, cause Lord knows my quads are NOT growing 😒
@glynhayes59303 жыл бұрын
Is he on about 45lb or 45kg weights plates??
@SuperYouvid2 ай бұрын
This seems like it is great for home workout with heavy weight if you have no safety rack.
@sleepytwiggaming9 ай бұрын
On hack squat are you suppose to be on heels or balls of your feet?
@user-dx4pv7vs8t3 жыл бұрын
behind back deadlift!!
@railander7 жыл бұрын
A good tip is to use weightlifting shoes or something like 5lbs plates to elevate your heels.
@rajinfootonchuriquen6 жыл бұрын
railander why?
@Prunesquallor14355 жыл бұрын
This will ruin your knees
@treelee26027 жыл бұрын
What a beautiful gym
@Seb4asti4n6 жыл бұрын
It's not a heavy weight exercise? Come on guys. It's much safer to lift heavy with this lift compared to a normal deadlift. Look up Eric bugenhagen, he does 400kg with this lift. Apart from that, great informative video. Love your videos.
@GokuBlack-sn5dr6 жыл бұрын
" It's much safer to lift heavy with this lift compared to a normal deadlift:" u wot
@Seb4asti4n6 жыл бұрын
Goku Black? What are you getting at? It is safer than a normal deadlift. I'm not saying all normal deadlifts are unsafe, I'm saying this one is safer :) Happy lifting.
@marcmcphee Жыл бұрын
I will be doing these tomorrow…will be way better than using dumbbells for squats 😂😂😂.
@icimblind2 жыл бұрын
I think George Hackenschmidt invented the hack squat. He was way ahead of his time. Check at these two pictures of him 1905 and 1900. He only stood 5ft 9inches and weighed 218 pounds, but you can bet it was all natural. And he was strong too. en.wikipedia.org/wiki/George_Hackenschmidt
@haileyseltenreich7882 жыл бұрын
So, I have to incorporate this when my coach adds hacks squat because I don’t have a machine. I have wonderful mobility and everything but I still can’t seem to prevent myself from curving my upper/mid back (doesn’t hurt). Then it hits my hamstrings and sometimes stops me dead in my tracks. Any suggestions?
@Jude88832 жыл бұрын
Maybe try laying down some 10lb weight plates under where the plates on your loaded bar sit. The slight increase in elevation should make your setup a little easier without taking too much away from your ROM.
@haileyseltenreich7882 жыл бұрын
@@Jude8883 Thank you, I will try this next time!
@gabe58752 жыл бұрын
This shit works bro
@victorrubahimbya11243 жыл бұрын
This is interesting 😎🤔🤝⚡am glad I get saved buying hack squat machine
@BobRoss-wm3lc3 жыл бұрын
You did buy the machine or you didn’t?
@Sam-cf9bv2 жыл бұрын
this isnt how George Hackenschmidt did it and its alot less strict or isolated for the quads its more of an upright behind the back deadlift
@CubzRealness92 Жыл бұрын
I’ve been told that when doing a hack you want your calves to be touching your hamstrings , that’s how you get the tear drop
@ilbro78742 ай бұрын
As someone who works out at home, ayo.
@Jackson-ms2dp2 жыл бұрын
I do this with my heels elevated. Is it unnecessary or are these guys showing the basics?
@damiansconberg47156 жыл бұрын
This sounds stupid but I have a problem where I fall back and can't keep balance during these
@cheemakhaled20925 жыл бұрын
Thanks guys ...... I was doing this all wrong
@Anton-os5lk6 жыл бұрын
Am I the only one feeling this in my lats A LOT? even more than a deadlift
@23Khameo6 жыл бұрын
Antoineee abdacc yeah you are right, they do that. Lats and quads get destroyed by hack squats
@ezclean70226 жыл бұрын
Antoineee abdacc it hits lats
@footmerc8 ай бұрын
Yes!!! I was wondering why my back felt like I had done pull ups the other day but all I did was hacks!