Hack squats in the simulator and with a barbell: execution technique

Hack squats owe their unusual name to the famous wrestler Georgy Gakkenschmidt, who developed them. The task is also called Hack Squats, Hack Machine Squats, Hackenschmidt Exercise. It is included in the basic strength complex for pumping the thigh and gluteal muscles. It practically does not load the back, but it gives an increased load on the knee and hip joints.

In this article, we will analyze in detail the squatting technique in the Hackenschmidt hack simulator, explain why this exercise is not recommended for doing at home, analyze its variations, and consider the advantages and disadvantages.

What are hack squats?

This is an exercise from the strength group, which is performed in a special hack-simulator or simply, with a barbell, which is held in lowered hands behind the knees. In the simulator, you can do straight and reverse squats - the latter are especially popular among girls who want to pump up the ass and legs. The direct execution option allows you to effectively build muscle mass, therefore, representatives of the strong half favor it more.

The main difference between hack squats with a barbell and regular squats is that here the main load falls on the legs, and not on the spine.

Execution types

Let's see what types of exercise exist:

• Straight hack squats - the athlete lies down on a bench, takes the weight on his shoulders and begins to slowly squat

Please note that this exercise is only recommended for the gym. Failure to follow safety precautions can result in serious injury to the knee joint. If you are just starting to get acquainted with the technique, ask an experienced trainer to coordinate your actions.

• Reverse hack squats - the starting position of the athlete - facing the simulator, you need to stand under the weight, grab the holders with your hands and begin to squat smoothly, tilting the body so that the back always remains straight. This is squatting in a hack machine for the buttocks for girls - with its help, you will achieve the seductive outlines of your buttocks as soon as possible;
• With a barbell - without a hack machine. The athlete holds the barbell from behind behind the knees, the position of the toes - straight or slightly apart. Depending on the position of the feet, the level of load on individual muscle groups changes - we will talk about this below;
• With a kettlebell or dumbbells - by analogy with a barbell, the projectile is held in the hands fastened behind the back.

What muscles are involved

Let's list which muscles work in hack squats - this will allow you to better understand the execution technique, which we will start immediately after:

• Thigh muscles: straight, medial, lateral;
• Big gluteus;
• Hip biceps;
• Semi-membranous and semitendinosus femoral;
• Spine extensors;
• Calf.

Execution technique

Let's move on to the technique of performing hack-squats for women and men, while the algorithm for performing the exercise is the same for everyone, but men prefer to increase weight, and ladies - the frequency and intensity of squats.

• Straight Hack Squat:

1. Warm up, warm up the leg muscles, knee joints, back well;
2. Set the desired weight. Beginners can also squat with an empty platform, the weight of which, therefore, is at least 20 kg;
3. Lie down in the apparatus with your back firmly pressed against its moving part. Place your feet parallel to each other at a distance of at least 50 cm;
4. Bend your knees slightly and do not straighten until you have finished all repetitions;
5. Keep your shoulders under the pillows;
6. Next, remove the stoppers and take the weight on your shoulders;
7. While inhaling, sit down slowly, while exhaling, pushing off with your heels, get up.

• Reverse squats in the hack simulator are more focused on the load of the buttocks and hamstrings:

1. Warm up and set the desired weight;
2. Stand on the platform facing the car;
3. Place your feet parallel, place your shoulders under the pillows, keep your back straight, and tilt your body slightly. Look ahead. Don't round your spine;
4. Remove the stoppers and take the weight on your shoulders;
5. Begin to sit down, tilting your body more and more. Attention! Keep your back straight, even at an angle;
6. On the inhale we do a squat, on the exhale rise;

• Hackenschmidt squats with a barbell, kettlebell or dumbbells are performed without a simulator. And in general, repeat the usual squats with dumbbells. The position of the feet is of great importance here, or more precisely, the position of the toes:

1. Warm up and prepare the projectile;
2. Place your feet shoulder-width apart and grab the barbell at the back, behind your knees;
3. A kettlebell and a dumbbell are also held from behind in straight outstretched arms;
4. Bend your knee joints slightly;
5. Keep your back straight, look straight ahead;
6. As you inhale, start squatting until your hips are parallel to the floor, while they should not protrude beyond your toes, for this, slightly bend in the lower back;
7. At the bottom, as you exhale, transfer your weight to your heels, push off from them and lift.

Squats in the hook for girls and men, according to the technique described above, are performed the required number of times. It is advisable to do 2-3 approaches. It is much more productive to do 3 sets with low weight than just one, but with maximum load.

Hack squats without a simulator are also not recommended at home - the risk of injury is too high, especially if you take heavy equipment or do not have sufficient experience.

Stop options

In hack squats, the stance can be different - narrow, wide, high or low - let's look at all of them:

• With a narrow position, the feet are placed next to each other, while the lateral muscles and quadriceps take the main load;
• If you spread your feet wider than your shoulders, you will load the adductors of the thigh;
• With a high position, when the feet are placed close to the upper edge of the platform, the gluteal and sciatic-popliteal muscles are most tense;
• If the legs stand near the lower edge of the platform, the anterior femoral muscles are loaded;
• If you turn around to face the machine (reverse hack squat), load your glutes.

Advantages and disadvantages of exercise

We've looked at the different hack squat techniques for girls and guys, but now let's look at their pros and cons. Why is this exercise so loved by many athletes?

1. Hack squats in a short time help to form a spectacular muscle relief;
2. They are suitable for athletes recovering from back injuries. The inclined position of the platform ensures that the spine is practically not used;
3. The exercise has a high carrying capacity - hence the efficiency;
4. Simple execution technique;
5. Many variations and varieties.

As promised, we will consider not only the pros of hack squats, but also the cons, fortunately, there are not so many of them:

• It is not advisable to perform them at home;
• Many contraindications, for example, poor physical fitness, sore knees, bone injuries, muscle inflammation;
• Squats put a lot of stress on the knee joints, so they wear out a lot.

To keep the downsides to a minimum, never exercise if you are not feeling well, take adequate weight and do not overdo it. It's better to do more sets and feel great than to bend over in pain 10 minutes after starting your workout.

What are the most common mistakes beginners make?

When doing the hack squat exercise with dumbbells, a barbell, or in a machine, many athletes often make common mistakes. To avoid them, check out the important nuances of the technique:

1. Don't forget to warm up and stretch;
2. In the opposite version of the exercise, do not bend in the back;
3. Do not bring your knees together;
4. Do not lift your heels off the surface;
5. Take adequate weight;
6. Move smoothly, without jerking, especially on the rise;
7. Breathe correctly: inhale down, exhale up;
8. Push off with your heels;
9. Always look forward.

What can be replaced?

At the end of the material, let's look at how to replace hack squats if you have contraindications to them. You can do any weight squat, leg press, Smith machine exercise. No less effective lunges on one leg - Bulgarian and "pistol". If you want to additionally pump the inner thighs, pay attention to the plie and sumo squats. Please note that the task of hack squats is to pump your legs without loading your back, this is their main difference from the classic version of squats.

The Hack Trainer is an outlet for athletes recovering from spinal injuries. They allow you to form a spectacular relief, to make the figure ideal for both women and men. And also, this is a great way to work on your endurance - exercises in it will seem very difficult to an untrained athlete. Be careful and follow safety precautions!

Watch the video: 880 lbs barbell hack squat aka behind back deadlift 400 kg HEAVIEST EVER! (November 2024).