Barbell hack squats

Discussion in 'Strength & Conditioning Discussion' started by deadshot138, Apr 18, 2017.

  1. deadshot138 Brown Belt

    deadshot138
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    As a new home gym master race member, I'm always looking for leg movements that don't need a rack. I saw these throughout the years in bodybuilding mags and decided to give them a try.

    I worked up to a set of 5 with 275 and noticed a major flaw in either my form or the movement itself.

    The bar slams into my hamstrings on the way up. Am I doing it wrong or is this supposed to happen? Is this a crappy exercise?
     
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  2. TheeFaulted Inzer Belt

    TheeFaulted
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    Ding! Ding!
     
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  3. JimRussel Purple Belt

    JimRussel
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    "Home gym master race", but your home gym doesn't even have one of the most fundamental pieces of equipment?

    Step 1: Buy a rack
    Step 2: Do squats

    Or maybe I misunderstood and you do have a rack and you're just looking for other leg exercises?
     
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  4. NurseKnuckles My Mom's stronger than you belt

    NurseKnuckles
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    You're likely better off doing full clean to get in some squatting. Deadlifts, deficit deads, snatch grip deads, clean press to behind the neck and do lunges. How about seated plate jumps, one cock pushup or even overhead plate squats.
     
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  5. Thunderhead Assman Extraordinaire

    Thunderhead
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    Seriously, what are you afraid of? Just get under the bar and bend those knees.
     
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  6. deadshot138 Brown Belt

    deadshot138
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    My bench has a rack built into it, you just turn the uprights around and raise them. I'm seeking variety though. Plus the uprights only hold 400lbs. I know, not quite master race material but it's what I've got for now.
     
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  7. deadshot138 Brown Belt

    deadshot138
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    I've been doing Zerchers, back squats front squats and Bulgarian split squats. Was just tinkering with this to see if it'd be effective but it also seems contingent on your grip strength.
     
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  8. Oblivian Aging

    Oblivian
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    You can get a full rack or at least a sumo rack for pretty cheap nowadays.
     
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  9. TheeFaulted Inzer Belt

    TheeFaulted
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    I don't think that's going to be an issue for a while.
     
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  10. JimRussel Purple Belt

    JimRussel
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    #rekt
     
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  11. deadshot138 Brown Belt

    deadshot138
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    My back squat is over 500 tho, the hack squats I stopped at 275 because of my grip
     
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  12. rocketskates Black Belt

    rocketskates
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    You can get a decent rack for fairly cheap dude. If you're looking to get strong there really isn't much of a substitute from squatting IMO.
     
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  13. PUO3 You are a can.

    PUO3
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    I think hack squats are dog shit personally. Theyre incredibly awkward and uncomfortable.
     
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  14. TheeFaulted Inzer Belt

    TheeFaulted
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    You can squat 500# yet you're fucking around with hack squats and don't have a rack?
     
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  15. MatterOverMind Pulling for you

    MatterOverMind
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    I doubt it.
     
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  16. corpse Orange Belt

    corpse
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    do the zercher floor leg press. other funny looking old school lifts are the jefferson lift and the steinborn squat.
     
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  17. NurseKnuckles My Mom's stronger than you belt

    NurseKnuckles
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    Lemme see the 5undo and I'll tell you if you need to hack squat. It should be fairly obvious.
     
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  18. deadshot138 Brown Belt

    deadshot138
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    I weigh over 300lbs so a 550 back squat isn't that impressive dude
     
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  19. deadshot138 Brown Belt

    deadshot138
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    Steinborn looks absolutely insane. I understand the mechanics but damn it looks sketchy
     
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  20. deadshot138 Brown Belt

    deadshot138
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    IM frugal and have limited space. AS i said I do have a rack, it's just shitty. I've been doing heavy split squats too to try and overload the quads.

    YOU guys already answered the question. HACK squats are shit.
     
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