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  1. #1
    Registered User nb19's Avatar
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    barbell hack squat vs. deadlift?

    I do legs twice a week on my homemade linear progression program.I hit my posterior chain with 3x8 romanian deadlifts,but I need an alternative for back squats for quads,as I currently have some shoulder issues,and holding the bar bothers them.I planned on working on pistol squats until I could do 3 clean sets of 8,and then progress to weighted step ups,but I just read about hack squats and was kinda interested by them.Anyways,would it be a problem to do those heavy twice a week,with 3 sets of 8?Because it looks like they're pretty much deadlifts with the bar held behind you,and I've read that deadlifts can be really hard to recover from.Thank you in advance guys.
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  2. #2
    Registered User QEgwu's Avatar
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    Hack squats really aren't as bad as deadlifts so you should be okay doing those twice a day. Front squats are actually more effective at working the quads than the hack squat and it's easier on the shoulders than back squats, so you might might want to look into those instead.
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  3. #3
    Registered User jonmd123's Avatar
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    I think DB elevated split squat would be your best bet. Definitely quad dominate and can be done with relatively light weight compared to a other squat variations (more functional too).
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  4. #4
    Registered User nb19's Avatar
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    alright,thanks for the suggestions.imma try those out next leg day
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