No Hack Squat

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  • January 17, 2020 at 12:26 am #16998
    Stas
    Participant

    Hey Joe, sorry if I missed this somewhere already, but what would you suggest as a replacement for the hack squat? The gym I go to doesn’t have one and I’m trying to do something similar. Would you suggest the leg press or smith machine squat with bands more? Would split squats be a good option as well? Trying to do these after seated leg curl and safety bar squats.

    January 20, 2020 at 10:44 am #17102
    BryceBahm
    Participant

    Anything that gets that knee into its fully flexed position well…
    Free weight squat
    Split squat
    Lunges

    January 20, 2020 at 11:56 am #17104
    Anonymous
    Inactive
    BryceBahm wrote:

    Anything that gets that knee into its fully flexed position well… Free weight squat Split squat Lunges

    What do you think about this feet forward smith squat variation?

    January 20, 2020 at 2:52 pm #17114
    Joe
    Keymaster
    Stas wrote:

    Hey Joe, sorry if I missed this somewhere already, but what would you suggest as a replacement for the hack squat? The gym I go to doesn’t have one and I’m trying to do something similar. Would you suggest the leg press or smith machine squat with bands more? Would split squats be a good option as well? Trying to do these after seated leg curl and safety bar squats.

    Yes. That can be a fine sub

    January 20, 2020 at 2:53 pm #17115
    Joe
    Keymaster
    Anonymous wrote:

    [quote quote=17102]Anything that gets that knee into its fully flexed position well… Free weight squat Split squat Lunges

    What do you think about this feet forward smith squat variation?[/quote]
    Can be tough to get to full knee flexion

    January 20, 2020 at 4:04 pm #17118
    Stas
    Participant
    Joe wrote:

    [quote quote=16998]Hey Joe, sorry if I missed this somewhere already, but what would you suggest as a replacement for the hack squat? The gym I go to doesn’t have one and I’m trying to do something similar. Would you suggest the leg press or smith machine squat with bands more? Would split squats be a good option as well? Trying to do these after seated leg curl and safety bar squats.

    Yes. That can be a fine sub[/quote]
    Thanks! Would you suggest one over the other between the leg press and smith squat? Or just do one for six weeks and then try the other?

    January 20, 2020 at 4:07 pm #17120
    Joe
    Keymaster
    Stas wrote:

    [quote quote=17114][quote quote=16998]Hey Joe, sorry if I missed this somewhere already, but what would you suggest as a replacement for the hack squat? The gym I go to doesn’t have one and I’m trying to do something similar. Would you suggest the leg press or smith machine squat with bands more? Would split squats be a good option as well? Trying to do these after seated leg curl and safety bar squats.

    Yes. That can be a fine sub[/quote]
    Thanks! Would you suggest one over the other between the leg press and smith squat? Or just do one for six weeks and then try the other?[/quote]
    They are not interchangeable. Like Bruce said about, you need (IMO) something to train full knee flexion (hamstring touching calf). Most people can’t do that in a leg press.

    January 20, 2020 at 4:07 pm #17121
    Joe
    Keymaster
    Joe wrote:

    [quote quote=17118][quote quote=17114][quote quote=16998]Hey Joe, sorry if I missed this somewhere already, but what would you suggest as a replacement for the hack squat? The gym I go to doesn’t have one and I’m trying to do something similar. Would you suggest the leg press or smith machine squat with bands more? Would split squats be a good option as well? Trying to do these after seated leg curl and safety bar squats.

    Yes. That can be a fine sub[/quote]
    Thanks! Would you suggest one over the other between the leg press and smith squat? Or just do one for six weeks and then try the other?[/quote]
    They are not interchangeable. Like Bruce said about, you need (IMO) something to train full knee flexion (hamstring touching calf). Most people can’t do that in a leg press. [/quote]
    ***Bryce said above***

    January 20, 2020 at 4:09 pm #17122
    Stas
    Participant
    Joe wrote:

    [quote quote=17118][quote quote=17114][quote quote=16998]Hey Joe, sorry if I missed this somewhere already, but what would you suggest as a replacement for the hack squat? The gym I go to doesn’t have one and I’m trying to do something similar. Would you suggest the leg press or smith machine squat with bands more? Would split squats be a good option as well? Trying to do these after seated leg curl and safety bar squats.

    Yes. That can be a fine sub[/quote]
    Thanks! Would you suggest one over the other between the leg press and smith squat? Or just do one for six weeks and then try the other?[/quote]
    They are not interchangeable. Like Bruce said about, you need (IMO) something to train full knee flexion (hamstring touching calf). Most people can’t do that in a leg press. [/quote]
    Makes sense. I am getting the full knee flexion with the heal elevated safety bar squats. Was looking for a second exercise for quads on leg day.

    January 23, 2020 at 7:53 pm #17219
    Romain Girard Lamamy
    Participant

    Will following your safety bar squat (lucky you have one in your gym) set by a front squat not do the trick?
    Or is it too similar of a movement?

    January 24, 2020 at 6:33 am #17233
    BryceBahm
    Participant

    This would be a tough combo. Not something I would advise

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