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  1. #1
    Registered User Engineer_Guy's Avatar
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    Front Squat vs Hack Squat

    Temporarily do not have access to a squat rack but I do have access to a barbell and plates. Normally did back squats up to this point, and am looking for the best substitution until I can acquire a rack. Front squats would be done by cleaning the bar which puts a limit to how much can be squatted so I won't really be able to progress anywhere with it. But the front squat better replicates the back squat. Hack squat isn't limited by weight so progression can be made but doesn't really replicate the back squat at all other than hitting the quads. I am still performing dead lifts which will hit the posterior chain. Another option could be to perform both lifts.

    Opinions or suggestions appreciated.
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  2. #2
    Polski Bro mobikwa's Avatar
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    I thought that both the front squat and hack squat were quad dominant lifts.

    Throw in some Bulgarian split squats, pistol squats, and zercher squats to keep everything balanced.
    Look under your chair. YOU GET A REP, AND YOU GET A REP, REPS FOR EVERYONE! If I get a rep, you get a rep, every time. Give me a link to make my life a little easier.

    If you don't give me a link and you didn't post in the thread you rep'd me in, I'm not gonna go searching for you. I'll get everyone on recharge.
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  3. #3
    bring da ambalamps scarboro's Avatar
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    I'd say learn to clean heavy lol. Unless you're squatting high weight I think you'll be able to get a decent workout via high rep front squats although it would be a bitch to keep it racked for 10+ reps.
    If you're willing to take a little painhowever look into a zercher lift -> zercher squats. They work really well.
    Misc Strength Crew
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  4. #4
    Registered User bicepbilly's Avatar
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    Originally Posted by mobikwa View Post
    I thought that both the front squat and hack squat were quad dominant lifts.

    Throw in some Bulgarian split squats, pistol squats, and zercher squats to keep everything balanced.
    I would say this ^^^ all use all of these
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  5. #5
    Registered User Engineer_Guy's Avatar
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    Originally Posted by scarboro View Post
    I'd say learn to clean heavy lol. Unless you're squatting high weight I think you'll be able to get a decent workout via high rep front squats although it would be a bitch to keep it racked for 10+ reps.
    If you're willing to take a little painhowever look into a zercher lift -> zercher squats. They work really well.
    I might give zerchers a try though I have a feeling I will end up doing the front squats.
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  6. #6
    Ace Orlando1234977's Avatar
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    Originally Posted by Engineer_Guy View Post
    Temporarily do not have access to a squat rack but I do have access to a barbell and plates.
    Barbell Hack Squats then, and not Machine Hack Squats?
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  7. #7
    Registered User Engineer_Guy's Avatar
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    Originally Posted by Orlando1234977 View Post
    Barbell Hack Squats then, and not Machine Hack Squats?
    Yes sir.
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  8. #8
    Ace Orlando1234977's Avatar
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    Lunges would be excellent, but may be difficult to use enough weight to get up and on your back. (I did it but wasn't squatting much back then)

    Otherwise, Front Squat.
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  9. #9
    Registered User IronTerminator's Avatar
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    Don't know how to embed videos, but dead start zercher squats are one of the best options without a rack, I love this exercise.

    http://www.youtube.com/watch?v=U2OKweR-N-g
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  10. #10
    Registered User Engineer_Guy's Avatar
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    Weighted lunges would be a good accessory. Perhaps weighted steps ups as well.

    Are zerchers fairly quad dominant?
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