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  1. #1
    Banned -=FLEX=-'s Avatar
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    Question For those that do Machine Hack Squats - What's your foot placement and why?

    Started doing hack squats again last week. I hate them with a passion, so I figure they're good for me. So I am doing them. Also, I am chasing a 5 plate ATG squat (currently at 425 as a 1RM) and I think on my non-squat leg day the hack slides will get me there faster than leg press, which is what I had been doing.

    I put my feet well out in front, slightly wider than shoulder width, and point my toes out a bit.

    I bottom out that sled on every rep.

    Is this the best way to do it given my goal of increasing my barbell squat?

    Thanks in advance,

    -=FLEX=-
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  2. #2
    Encyclochuzzle chazzy1864's Avatar
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    I keep a low and close foot placement. Reason being is my outer quads lag in comparison to my inner quads (but my quads lag overall....here nor there ). BUt yeah, I want outer quad emphasis with it, and to reduce as much hamstring help as possible on the lift, since I'm PC dominant.


    Your way seems much more balanced, and is probably better for overall strength improvement.
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  3. #3
    User ZoranM's Avatar
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    I also keep my feet low, parallel, ROM to the fullest. It's the one exercise in which i never change foot placement, reason-hack slide is the best exercise for outer quads for me. Better then squat, better then front squat. That's just me of course.

    When squatting twice a week, one day is for heavy hacks as a main exercise, one for bb squat. Although i will bb squat with the stance you use on hacks, i feel that two of these complement each other very well.

    My verdict-very good idea, nothing to lose-i can see you only improving on bb squats, esp. with your stance and "bottoming out" the sled. We can argue about a dozen different ways of increasing bb squats, but again, since you're going with hacks-very good idea.
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  4. #4
    unRegistered User tha_deuce's Avatar
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    i go pretty deep so i keep my feet a little higher, shoulder width and toes pointed out. kinda just like im doing squats almost. i used to rep 900lbs in high school and im already at 500lbs and ive only been doing them for 3 weeks. hoping that my squat will increase a lot over the next few months. currently its at 225. feelsbadman.jpg
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  5. #5
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by -=FLEX=- View Post
    I put my feet well out in front, slightly wider than shoulder width, and point my toes out a bit.

    Is this the best way to do it given my goal of increasing my barbell squat?

    -
    Sounds reasonable, Jim. As long as your foot position doesn't have your knees going too far past your toes (some is okay), and you aren't experiencing any pain in your hips/knees/ankles as you rep, you should be good.

    There will be some carryover from these to Barbell Squats, but there's no way to tell how much other than to just do 'em, and see over time.



    I bottom out that sled on every rep.
    ^^^^This will probably make more difference than anything else--using a full ROM.
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  6. #6
    Pudgy Limping Moderator ctgblue's Avatar
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    Originally Posted by -=FLEX=- View Post
    Started doing hack squats again last week. I hate them with a passion, so I figure they're good for me. So I am doing them. Also, I am chasing a 5 plate ATG squat (currently at 425 as a 1RM) and I think on my non-squat leg day the hack slides will get me there faster than leg press, which is what I had been doing.
    I put my feet well out in front, slightly wider than shoulder width, and point my toes out a bit.
    I bottom out that sled on every rep.
    Is this the best way to do it given my goal of increasing my barbell squat?
    Thanks in advance,
    -=FLEX=-
    Where's the weak link in your squat chain, foot placement on the hack to help the squat should be set to target that area
    Ex.. mine is glutes and hams, so I go wide and out as far as I can without having my back peel off the pad on the way down, I don't quite hit bottom, I break parallel, but I'm taller than you and this thing goes so far I could almost sit down, I use my leg press more narrow to hit quads, once the back is feeling 100% I'll start the squats again.
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  7. #7
    Banned -=FLEX=-'s Avatar
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    Originally Posted by ctgblue View Post
    Where's the weak link in your squat chain,
    Good question.....

    Probably my back.

    I'm doing a crapload of deadlifts to help in that regard.

    -=FLEX=-
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  8. #8
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    Thanks guys; I'll keep you all posted on my progress.

    Hoping for a 455 lift before Christmas and a 5 plate squat sometime in the spring.

    -=FLEX=-
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  9. #9
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    Originally Posted by -=FLEX=- View Post

    Probably my back.

    I'm doing a crapload of deadlifts to help in that regard.

    -=FLEX=-
    I don't know if you do them, but one more thing that can have a substantial carryover to bb squat are Good mornings. I veeery much recommend them.
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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  10. #10
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    Originally Posted by ZoranM View Post
    I don't know if you do them, but one more thing that can have a substantial carryover to bb squat are Good mornings. I veeery much recommend them.
    Never done them.

    Might give them a try.

    Thanks.

    -=FLEX=-
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  11. #11
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by ZoranM View Post
    I don't know if you do them, but one more thing that can have a substantial carryover to bb squat are Good mornings. I veeery much recommend them.
    ^^^^This X a million. GM's are, IMO, the pre-eminent Squat assistance lift.
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