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  1. #1
    Registered User ben1793's Avatar
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    Hack Squat Vs Front Squat

    So my workout plan says I have to do back squat one workout then front squat the next workout, I hate front squats, messed around in the gym for about 40 mins trying to get right form, I did it with light weights but it still just didnt feel good
    My question is does the hack squat hit the same muscle group as the front squat?
    I like the hack squats and feel like I can lift a load more, the front squat I cant lift nothing.

    I have done research on this but cant find a answer so I ask for your opinion.
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  2. #2
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    Originally Posted by ben1793 View Post
    My question is does the hack squat hit the same muscle group as the front squat?
    No. Else you could front squat as much as you hack squat. There's a reason why you can lift a lot more hack squatting than front squatting.
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  3. #3
    Sweat Blood, Bleed Iron! TheStreetKing's Avatar
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    Originally Posted by Engineer_Guy View Post
    No. Else you could front squat as much as you hack squat. There's a reason why you can lift a lot more hack squatting than front squatting.
    You can't front squat as much because when you do hack squats your doing them at a 45 degree angle which cuts the weight almost by 40%! When you have 5 plates per side on the hack squat your not really moving 450lbs!
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    How are you holding the bar on your front squats?

    The reason I ask is because there are two ways that I know of to grip it. You can cross your arms underneath and grab it that way, so it rests on your delts. Or you can grip it like your doing a power clean.
    I'm a pretty good guy to rep.


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    THey hit the same muscles groups, but they aren't the same thing.

    That being said, traditional BB hack squats hit the quads quite well.
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    Originally Posted by Senecan View Post
    You can cross your arms underneath and grab it that way, so it rests on your delts. Or you can grip it like your doing a power clean.
    Either way it rests on your delts.
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    Registered User Engineer_Guy's Avatar
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    Originally Posted by TheStreetKing View Post
    You can't front squat as much because when you do hack squats your doing them at a 45 degree angle which cuts the weight almost by 40%! When you have 5 plates per side on the hack squat your not really moving 450lbs!
    I was referring to barbell hack squats. I usually assume this unless they specify using the machine though I suppose this is a dangerous assumption to make lol.
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    Sweat Blood, Bleed Iron! TheStreetKing's Avatar
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    Originally Posted by Engineer_Guy View Post
    I was referring to barbell hack squats. I usually assume this unless they specify using the machine though I suppose this is a dangerous assumption to make lol.
    Barbell hack squat? You mean Barbell back squat? I never heard of barbell hack squats which is why i'm asking bro!
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    I tried both grips, I hurt my forearms doing the clean grip but on both grips the bar just didnt feel good, kept on finding its way down.
    So you say hack squats get the same muscle as front squats but you need more weight on hack squats to get the same effect, does this mean I can do hack squats? because my legs actually feel like they done some work after hack squats, after front squats I just been bad because I cant do them which makes me less motivated for the rest of my workout
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  10. #10
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    Originally Posted by TheStreetKing View Post
    Barbell hack squat? You mean Barbell back squat?
    No...

    http://www.exrx.net/WeightExercises/...HackSquat.html
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    Sweat Blood, Bleed Iron! TheStreetKing's Avatar
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    nevermind i know what your talking about now my mind went blank!
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    Originally Posted by ben1793 View Post
    I tried both grips, I hurt my forearms doing the clean grip but on both grips the bar just didnt feel good, kept on finding its way down.
    So you say hack squats get the same muscle as front squats but you need more weight on hack squats to get the same effect, does this mean I can do hack squats? because my legs actually feel like they done some work after hack squats, after front squats I just been bad because I cant do them which makes me less motivated for the rest of my workout
    If you're simply looking for a way to work your quads then either one is good. It's hard to say one can substitute the other without knowing what you're training for.

    If the bar is sliding down during a front squat it's because you aren't keeping your elbows up.
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    I thought I read in another post that you were doing Starting Strength. Wouldn't that be all barbell back squats and you wouldn't have to worry about front squats?
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    http://forum.bodybuilding.com/showth...hp?t=135564721 that is what I am following, it is not rippetoes but the same sort of layout, the workout B is front squat but you do back squats on that until you get to 135lbs once you hit that number you vary between the two to place less stress on your joints or somthing to do with less stress, if you read his plan he explains how it works.
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    Originally Posted by ben1793 View Post
    http://forum.bodybuilding.com/showth...hp?t=135564721 that is what I am following, it is not rippetoes but the same sort of layout, the workout B is front squat but you do back squats on that until you get to 135lbs once you hit that number you vary between the two to place less stress on your joints or somthing to do with less stress, if you read his plan he explains how it works.
    Do front squats then. They are there for a reason.
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    One of the main reasons also is I dont have a squat rack, I have a bench which has a place which I can bench press, I just sit on it and lift the weight off which makes it hard to do too.
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    Originally Posted by TheStreetKing View Post
    Barbell hack squat? You mean Barbell back squat? I never heard of barbell hack squats which is why i'm asking bro!
    that weird behind the back semi-deadlift looking exercise
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    Front squats will just take time to get used to. After a couple times the delts should get used to it. The important thing is not let it rest on the actual bone, but the delt. Same with back squats, never rest the bar on the spine, but rather the traps. If they really bother you, could try something like this:
    http://www.bodybuilding.com/store/adfit/sting.html

    Never seen it, never used. But something to consider I suppose.
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    Originally Posted by ben1793 View Post
    One of the main reasons also is I dont have a squat rack, I have a bench which has a place which I can bench press, I just sit on it and lift the weight off which makes it hard to do too.
    How do you do back squats then?
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    Originally Posted by Engineer_Guy View Post
    How do you do back squats then?
    I strugle a bit but can do them using the bench, the thing is with back squats I lift the bar up and can manage how my stance is while the bar is ontop of me and can see my legs are correct, with the bar infront of me I cant see a thing got no mirror and just guess, dont even know if I have right form, this is why I can do back squats.
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    Originally Posted by ben1793 View Post
    I strugle a bit but can do them using the bench, the thing is with back squats I lift the bar up and can manage how my stance is while the bar is ontop of me and can see my legs are correct, with the bar infront of me I cant see a thing got no mirror and just guess, dont even know if I have right form, this is why I can do back squats.
    You shouldn't use a mirror anyways. Use a video camera if you want to figure out if your form is good or not. From there you learn what it feels like to use proper form. Then you never have to question yourself.

    This method for the back squats probably won't work well for very long. You need a rack or stands if you're gonna start squatting heavy weight.

    To do front squats you can clean the bar to your shoulders.
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    My main aim is to get leg strength to help more with my squats, will hack squats build more leg strength needed for squats?

    I have been using the bench to handle weights with the back squat for weights that are heavy to me, is there any reason for me not being able to continue using this method? Just because I thought if I can handle a heavy weight (for me) with my back squat now it shouldnt make any difference if it is 50kg more in the future aslong as I can handle it. Or is it all different when the weight gets that high?
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  23. #23
    Registered User Engineer_Guy's Avatar
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    Originally Posted by ben1793 View Post
    My main aim is to get leg strength to help more with my squats, will hack squats build more leg strength needed for squats?
    If your main aim is to increase your back squats, I think the front squats are a far better choice.

    Originally Posted by ben1793
    I have been using the bench to handle weights with the back squat for weights that are heavy to me, is there any reason for me not being able to continue using this method? Just because I thought if I can handle a heavy weight (for me) with my back squat now it shouldnt make any difference if it is 50kg more in the future aslong as I can handle it. Or is it all different when the weight gets that high?
    Guess you'll have to deal with that problem should it arise. If it's working now then by all means keep doing it. I still find having a rack or a pair of squat stands to be invaluable.
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  24. #24
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by XShreddedX View Post
    that weird behind the back semi-deadlift looking exercise
    That is a BB Hack squat. OP linked it previously in the thread thru exrx.
    Originally Posted by DYTrainer View Post
    Front squats will just take time to get used to. After a couple times the delts should get used to it. The important thing is not let it rest on the actual bone, but the delt. Same with back squats, never rest the bar on the spine, but rather the traps. If they really bother you, could try something like this:
    http://www.bodybuilding.com/store/adfit/sting.html

    Never seen it, never used. But something to consider I suppose.
    I never used the front squat sting ray or whatever, but i used the one for back squat. It is great for high bar squatting. Feels very comfortable. I'm guessing the front squat ones are pretty good, but that is speculation.
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    169 11% in avi ezra76's Avatar
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    I used to do front squats off a weight bench. Just put your shoulders under the bar coming in from the back of the bench. I did it with arms extended then just cross them in front. Also had a dirt floor in the basement so when I failed I could just dump it.

    Never tried those "hack squats". I'd be willing to bet your grip would give out before legs though if you had to hold it overhand.
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    Originally Posted by ezra76 View Post
    Never tried those "hack squats". I'd be willing to bet your grip would give out before legs though if you had to hold it overhand.
    You can still use a mixed grip with bb back squats, so it's not really a problem.
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  27. #27
    back with half the reps SDFlip's Avatar
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    bb hack squats aren't worth doing, imo

    lol @ being able to do back squats but can't do front squats because no rack!!!! haha

    just clean the weight up and do it for reps
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    Registered User Rasputin4's Avatar
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    Originally Posted by SDFlip View Post
    bb hack squats aren't worth doing, imo

    lol @ being able to do back squats but can't do front squats because no rack!!!! haha

    just clean the weight up and do it for reps
    That's not very practical for those who can front squat WAY more than they can power clean.

    Also, bb hack squats are an excellent quad builder, the only advantage back squats have to them is they are also excellent ham builders, depending on how you do them.

    bb hack squats/sumo deads = good to go!
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  29. #29
    back with half the reps SDFlip's Avatar
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    Originally Posted by Rasputin4 View Post
    That's not very practical for those who can front squat WAY more than they can power clean.

    Also, bb hack squats are an excellent quad builder, the only advantage back squats have to them is they are also excellent ham builders, depending on how you do them.

    bb hack squats/sumo deads = good to go!
    maybe they should work on their power clean
    Aye, infractions and I may behave. Ban, and I won't post... at least a while. And dying in my bed, many years from now, would I be willin' to trade ALL the days, from this day to that, for one chance, just one chance, to come back here and tell the mods that they may take my reps, but they'll never take... OUR RANT!
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  30. #30
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    Originally Posted by ben1793 View Post
    I like the hack squats and feel like I can lift a load more, the front squat I cant lift nothing.
    If you have access to Safety Squat Bar (Yoke), try it and see how it feels. I switched from doing traditional front squats to SSB squats.

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