Hack Squat with Seat Belt

[Kenta Nakata]

Hi Joe, Bryce (and Fella Finn??)
I love Hack but when I get to the bottom and fully flex my knee, my pelvis and spine start “Butt Wink”. Also at last rep within the top set, I feel my butt coming off the back pad.
After Leg workout I feel pain on my lower back area.
To clear this problem getting the seat belt aroud hip tightly which you usually use with Seated Leg Curl is a good option? Pushing the belt at the bottom gives extra bracing?? Thanks!

[Anonymous]

First I just wanna verify one thing because there seems to be a slight contradiction what you are saying, or maybe I just don’t understand. You said your butt and spine comes off the pad at the bottom of the movement which kinda sounds like the opposite of what you referred as butt wink?

So did you mean this situation where your lumbar spine rounds and goes in to the flexed position?

[BryceBahm]

Your hips shifting off the pad is just a setup and executing issue.

Let’s establish that the end range of your hack squat should be the knee in hamstring look with tension and control. A seatbelt will not add any aid to this. Nix that idea.

Try first starting the set with your hips driving into the pad. This should remain the entire set.

Find a foot load job on the platform that lets you get full knee flexion without wanting to shift to your toes or your hips wanting to shift off the back pad.

Your feet are most likely too high on the platform.

[Josh Sheetz]

Kenta Nakata wrote:

Hi Joe, Bryce (and Fella Finn??)
I love Hack but when I get to the bottom and fully flex my knee, my pelvis and spine start “Butt Wink”. Also at last rep within the top set, I feel my butt coming off the back pad.
After Leg workout I feel pain on my lower back area.
To clear this problem getting the seat belt aroud hip tightly which you usually use with Seated Leg Curl is a good option? Pushing the belt at the bottom gives extra bracing?? Thanks!

Unfortunately I think you’ll find a lot of hack squats you find in the gym are designed by morons and unfortunately don’t set up well for a lot of people depending on the foot platform. Unlike the well designed one Joe and Bryce use

[Kenta Nakata]

BryceBahm wrote:

Your hips shifting off the pad is just a setup and executing issue.

Let’s establish that the end range of your hack squat should be the knee in hamstring look with tension and control. A seatbelt will not add any aid to this. Nix that idea.

Try first starting the set with your hips driving into the pad. This should remain the entire set.

Find a foot load job on the platform that lets you get full knee flexion without wanting to shift to your toes or your hips wanting to shift off the back pad.

Your feet are most likely too high on the platform.

I think the setup of Hack is not issue but maybe excution issue.
My feet are lowest on the foot platform without heel coming off the pad and the width of stance is alomst shoulder width.
Of course driving my hip into backpad entire set and brace hard the midsection and the glutes at the bottom.
All warmup sets are no problem and exctution is about 8/10 in my feeling.
But first 1〜5 reps of the top set I feel my butt winks at the bottom.
And at last rep which is almost failure rep my butt comes off the backpad unintenionally.
A seat belt keeps my butt from coming off the pad? Or just excution issue??

[Anonymous]

Kenta Nakata wrote:

I think the setup of Hack is not issue but maybe excution issue. My feet are lowest on the foot platform without heel coming off the pad and the width of stance is alomst shoulder width. Of course driving my hip into backpad entire set and brace hard the midsection and the glutes at the bottom. All warmup sets are no problem and exctution is about 8/10 in my feeling. But first 1〜5 reps of the top set I feel my butt winks at the bottom. And at last rep which is almost failure rep my butt comes off the backpad unintenionally. A seat belt keeps my butt from coming off the pad? Or just excution issue??

 

Did you notice my question above? Is your pelvic tilting forward or backward?

What I think is happening here though is that once you start approaching that point of muscular failure point you (unintentionally) start to compensate the exercise by doing all kinds of different things to make it easier.

[Kenta Nakata]

Anonymous wrote:

[quote quote=17265]

I think the setup of Hack is not issue but maybe excution issue. My feet are lowest on the foot platform without heel coming off the pad and the width of stance is alomst shoulder width. Of course driving my hip into backpad entire set and brace hard the midsection and the glutes at the bottom. All warmup sets are no problem and exctution is about 8/10 in my feeling. But first 1〜5 reps of the top set I feel my butt winks at the bottom. And at last rep which is almost failure rep my butt comes off the backpad unintenionally. A seat belt keeps my butt from coming off the pad? Or just excution issue??

 

Did you notice my question above? Is your pelvic tilting forward or backward?

What I think is happening here though is that once you start approaching that point of muscular failure point you (unintentionally) start to compensate the exercise by doing all kinds of different things to make it easier. In this case shifting the load on the ball of you feet and letting your back come off the pad helps to initiate the movement at the bottom position.[/quote]
My pelvis rotates backward at the bottom.

[Anonymous]

Kenta Nakata wrote:

My pelvis rotates backward at the bottom.

 

Is your lower back also rounding?

[BryceBahm]

If something changes in the working set this is an issue with your ability to manage your load. All your sets should look the same.

[Joe]

Kenta Nakata wrote:

Hi Joe, Bryce (and Fella Finn??)
I love Hack but when I get to the bottom and fully flex my knee, my pelvis and spine start “Butt Wink”. Also at last rep within the top set, I feel my butt coming off the back pad.
After Leg workout I feel pain on my lower back area.
To clear this problem getting the seat belt aroud hip tightly which you usually use with Seated Leg Curl is a good option? Pushing the belt at the bottom gives extra bracing?? Thanks!

What Bryce said. You basically just summed up why putting on muscle is hard. If you can maintain form warming up, than it’s an execution issue. There’s no easy answer here. Requires more focused effort, while pushing through the pain of working sets. It’s also very possible you’re allowing the load to force you too deep, this is where you’re most likely to round/butt wink

[Kenta Nakata]

Joe wrote:

[quote quote=17237]Hi Joe, Bryce (and Fella Finn??)
I love Hack but when I get to the bottom and fully flex my knee, my pelvis and spine start “Butt Wink”. Also at last rep within the top set, I feel my butt coming off the back pad.
After Leg workout I feel pain on my lower back area.
To clear this problem getting the seat belt aroud hip tightly which you usually use with Seated Leg Curl is a good option? Pushing the belt at the bottom gives extra bracing?? Thanks!

What Bryce said. You basically just summed up why putting on muscle is hard. If you can maintain form warming up, than it’s an execution issue. There’s no easy answer here. Requires more focused effort, while pushing through the pain of working sets. It’s also very possible you’re allowing the load to force you too deep, this is where you’re most likely to round/butt wink [/quote]
Thanks! I gonna keep improving the execution!

[Author]

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