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    Registered User Anticrombie315's Avatar
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    Hack Squats Vs Leg Press

    I am trying out Hola's 12 day routine, and one of the excercises that came up was hack squats. I don't think my gym has a hack squat machine, so would I be able to sub in leg press for hack squats?
    I used to be 135 pounds, give me a break.

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    Registered User bookv's Avatar
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    I don't think its a really suitable substitute. Do your hack squats the old school way, hold the barbell behind your leg.
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    Originally Posted by bookv View Post
    I don't think its a really suitable substitute. Do your hack squats the old school way, hold the barbell behind your leg.
    Oh I didn't know it was a bb exercise. I searched it on the website, and all I got was the machine version. I'll give those a try this week then. Thanks.
    I used to be 135 pounds, give me a break.

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    The point of a Hack Squat is that it's a quad dominant compound leg exercise. I would suggest you do Front Squats instead if you don't have access to a Hack Sled. Front Squats are a lot easier to get down than old school Hacks IMHO, and they put most of the emphasis on the quads as well.
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    Registered User Anticrombie315's Avatar
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    Originally Posted by AlexD3891 View Post
    The point of a Hack Squat is that it's a quad dominant compound leg exercise. I would suggest you do Front Squats instead if you don't have access to a Hack Sled. Front Squats are a lot easier to get down than old school Hacks IMHO, and they put most of the emphasis on the quads as well.
    Alright, I'll try them both out and see how they feel.


    Anyone else?
    I used to be 135 pounds, give me a break.

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    Originally Posted by Anticrombie315 View Post
    Alright, I'll try them both out and see how they feel.


    Anyone else?
    Front squats are better. Hack squats are really hard to perfect without the machine.
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    A Country Boy Can Survive atrain11b's Avatar
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    I got a question with this, should you be doing both regular squats, and hack squats in your routine. My current workout has me doing both. Is this benificial? Are the two excercises targeting different parts of the Quad?
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    Originally Posted by atrain11b View Post
    I got a question with this, should you be doing both regular squats, and hack squats in your routine. My current workout has me doing both. Is this benificial? Are the two excercises targeting different parts of the Quad?
    regular squats not only hit the quads, but the hams and glutes as well...so it would be ok to do both as hack squats nail the quads mostly and regular squats to a lesser degree
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    seaman extremist battousai216's Avatar
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    Originally Posted by atrain11b View Post
    I got a question with this, should you be doing both regular squats, and hack squats in your routine. My current workout has me doing both. Is this benificial? Are the two excercises targeting different parts of the Quad?
    you should be fine, hack squats aare excellent for targeting the lower quad(the teardrop). Just be sure not to neglect your hams.
    you wanna know how i did it, this is how, i never saved anything for the swim back.
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    Originally Posted by Anticrombie315 View Post
    I am trying out Hola's 12 day routine, and one of the excercises that came up was hack squats. I don't think my gym has a hack squat machine, so would I be able to sub in leg press for hack squats?
    Leg press is a decent substitute, but front squats would probably be better. Which version of my 12 day rotation are you using?

    Originally Posted by AlexD3891 View Post
    The point of a Hack Squat is that it's a quad dominant compound leg exercise. I would suggest you do Front Squats instead if you don't have access to a Hack Sled. Front Squats are a lot easier to get down than old school Hacks IMHO, and they put most of the emphasis on the quads as well.
    I agree.

    Originally Posted by atrain11b View Post
    I got a question with this, should you be doing both regular squats, and hack squats in your routine. My current workout has me doing both. Is this benificial? Are the two excercises targeting different parts of the Quad?
    Yes, and yes.

    Originally Posted by battousai216
    you should be fine, hack squats aare excellent for targeting the lower quad(the teardrop). Just be sure not to neglect your hams.
    Nothing is neglected in my 12 day rotation.
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    lol..hack squat machine. I remember about a year ago i did 10 reps of 540, 560, 570, 590, and then 610 on hack squat machine


    let's just say my back hurt for awhile. I prefer leg presses now
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    A Country Boy Can Survive atrain11b's Avatar
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    My numbers on the hack squat are so low that it isnt even funny. I can only do about half of what I Squat. Hopefully those numbers continue to rise. I guess it is due to the fact that I am training a portion of the Quad I have really never trained before.
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    Originally Posted by mroth86 View Post
    lol..hack squat machine. I remember about a year ago i did 10 reps of 540, 560, 570, 590, and then 610 on hack squat machine


    let's just say my back hurt for awhile. I prefer leg presses now
    You weigh 150lbs and you did ten reps with 610lbs on a hack squat? Let's see a video.
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    Thumbs down

    Originally Posted by mroth86 View Post
    lol..hack squat machine. I remember about a year ago i did 10 reps of 540, 560, 570, 590, and then 610 on hack squat machine


    let's just say my back hurt for awhile. I prefer leg presses now
    Unracking the weight doesn't count.
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    Originally Posted by Hola Bola View Post
    Unracking the weight doesn't count.
    Those legs looks are looking phenomenal. Keep up the good work.

    P.S. I doubt HolaBola can do sled squats for 10 reps at 610lbs.
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    Originally Posted by The_Count View Post
    Those legs looks are looking phenomenal. Keep up the good work.

    P.S. I doubt HolaBola can do sled squats for 10 reps at 610lbs.
    Nope, only 495x8... I go all the way down though.

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    Originally Posted by Hola Bola View Post
    Leg press is a decent substitute, but front squats would probably be better. Which version of my 12 day rotation are you using?



    I agree.



    Yes, and yes.



    Nothing is neglected in my 12 day rotation.
    Alright, I will give front squats a shot tomorrow. I don't know which version it is. It was one routine in a list you made a thread about. You posted up a 12, 9, and 8 day routine as well as some push pulls.

    Edit: Here is the thread

    http://forum.bodybuilding.com/showthread.php?t=1896861


    12 Day Rotation

    1. Biceps/Triceps/Abs
    -Overhead DB Extensions
    -Supinating DB Curls
    -Rope Cable Pressdowns
    -Low Cable Curls
    -Wrist Curls/Ab Work

    2. Quads/Calves
    -Squats
    -Lunges (light)
    -Hack Squats
    -Leg Extensions
    -Calf Raises

    3. Back
    -Weighted Chinups (heavy)
    -BB Rows (light)
    -Shrugs
    -Wide Grip Iso-Pulldown
    -One Arm Iso-Low Rows
    -Side Delt Raises

    4. Off Day

    5. Chest/Shoulders
    -DB Shoulder Press
    -Weighted Dips (heavy)
    -Front/Side/Rear Delt Raises
    -Flat DB Bench

    6. Traps/Legs/Calves
    -Deadlifts
    -Squats (light)
    -Hack Squats
    -Shrugs
    -Calf Raises

    7. Biceps/Triceps/Abs
    -DB Hammer Curls
    -Close Grip Barbell Bench
    -EZ Bar Spider Curls
    -V-Bar Cable Pressdowns
    -Wrist Curls/Ab Work

    8. Off Day

    9. Back
    -BB Rows (heavy)
    -Weighted Chins (light)
    -Shrugs
    -Wide Grip Pullups
    -Seated Cable Rows
    -Side Delt Raises

    10. Hamstrings/Calves
    -SLDLs
    -Lunges (heavy)
    -Leg Press
    -Seated Leg Curls
    -Calf Raises

    11. Chest/Shoulders
    -Incline DB Bench
    -Weighted Dips (light)
    -Front/Side/Rear Delt Raises
    -Chest Flys
    -Machine Shoulder Press (light)

    12. Off Day

    REPEAT
    Last edited by Anticrombie315; 01-07-2008 at 10:53 AM.
    I used to be 135 pounds, give me a break.

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    III% Hola Bola's Avatar
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    Originally Posted by Anticrombie315 View Post
    Alright, I will give front squats a shot tomorrow. I don't know which version it is. It was one routine in a list you made a thread about. You posted up a 12, 9, and 8 day routine as well as some push pulls.

    Edit: Here is the thread

    http://forum.bodybuilding.com/showthread.php?t=1896861
    This is the version I'm currently using...

    http://www.forum.bodybuilding.com/sh...3#post94658743

    Its basically the same, just some different exercises. I had to change some of them because of my shoulder injury.
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    Originally Posted by The_Count View Post
    You weigh 150lbs and you did ten reps with 610lbs on a hack squat? Let's see a video.
    i know..i have very good genetics. I'm not even sure i could do 610 anymore, at least 500 some though because i don't do the exercise at all anymore because i hate it now. My grandpa was a track, basketball, and football star in Oakland a long time ago, my dad was an NCAA swimmer, and my mom was a swimmer too.

    I remember my sister could leg press 350 lbs when she weighed like 110 pounds in HS.


    it's all genetics. Most people at the gym would look at me wondering how the hell i was doing so much. One of the RBs and OL on our football team here was working out in the regular non-student athlete gym one night when they saw me leg pressing and gathered around me because they didn't believe i could do what i was about to do, but i did and the RB calls me Legs now because of it. Turns out I could press more than both of them (just barely beat the OL guy by maybe 25 lbs).

    I don't get how I can do so much, so my best explanation is my genetics
    Last edited by mroth86; 01-07-2008 at 01:19 PM.
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    Originally Posted by Hola Bola View Post
    Unracking the weight doesn't count.
    what're you talking about? i had all that on there. People would stop and look at me like i had something wrong with me and ask me how the hell i did it.


    it's genetics...i have very very good genetics. that's my only explaination
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    awesome
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    Originally Posted by Hola Bola View Post
    Nope, only 495x8... I go all the way down though.

    those are very good, but isn't going down more than 90-100 degrees potentially bad for your knees w/hack squats? I mean, as I understand it, this is putting more tension on your lower back and your knees. But don't listen to me, apparently being 150 pounds means you know jack **** about exercising because afterall, how big you are determines how much in the way of biomechanics you know.
    Last edited by mroth86; 01-07-2008 at 01:48 PM.
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    Originally Posted by atrain11b View Post
    I got a question with this, should you be doing both regular squats, and hack squats in your routine. My current workout has me doing both. Is this benificial? Are the two excercises targeting different parts of the Quad?
    There's no clear-cut shoulds that apply to everyone. A lot of people do different exercises that use the same muscle group. These are a lot more similar than the different exercises most people do. It doesn't really work 'different parts' so much, but there's probably a greater emphasis on quads with hack squats, and probably different fibres activated at different points in the RoM receive more stress, so it covers bases. More volume can be beneficial.
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    Thumbs down

    Originally Posted by mroth86 View Post
    i know..i have very good genetics. I'm not even sure i could do 610 anymore, at least 500 some though because i don't do the exercise at all anymore because i hate it now. My grandpa was a track, basketball, and football star in Oakland a long time ago, my dad was an NCAA swimmer, and my mom was a swimmer too.

    I remember my sister could leg press 350 lbs when she weighed like 110 pounds in HS.


    it's all genetics. Most people at the gym would look at me wondering how the hell i was doing so much. One of the RBs and OL on our football team here was working out in the regular non-student athlete gym one night when they saw me leg pressing and gathered around me because they didn't believe i could do what i was about to do, but i did and the RB calls me Legs now because of it. Turns out I could press more than both of them (just barely beat the OL guy by maybe 25 lbs).

    I don't get how I can do so much, so my best explanation is my genetics
    Originally Posted by mroth86 View Post
    what're you talking about? i had all that on there. People would stop and look at me like i had something wrong with me and ask me how the hell i did it.


    it's genetics...i have very very good genetics. that's my only explaination
    lol @ your neg... "Trying to call BS on factual stats. call my athletic club (Rochester Athletic Club Rochester, MN) and ask them about me"

    Here's what that phone call would sound like... "Ummm, hi, this is Hola Bola from BB.com and I was just calling to confirm the stats of one of your gym members, a Mr. 'M Roth 86'... do you know how much weight he uses for hack squats?"

    Post a vid or stfu.
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    Originally Posted by Hola Bola View Post
    Post a vid or stfu.
    Kind of hard when you don't own a video camera...and if you read what i said before, i haven't done the exercise in probably 16 months. Why? because i ****ed myself up doing what i originally posted about it. overdoing it is not a good idea, and of course i was dumb when i did this about 16 months ago.

    Can I still do 610? i have no ****ing idea, but i would count on i could still do 500 some, but not 610 anymore, nor do i want to even try again based on what happened to me
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    Originally Posted by Hola Bola View Post
    lol @ your neg... "Trying to call BS on factual stats. call my athletic club (Rochester Athletic Club Rochester, MN) and ask them about me"

    Here's what that phone call would sound like... "Ummm, hi, this is Hola Bola from BB.com and I was just calling to confirm the stats of one of your gym members, a Mr. 'M Roth 86'... do you know how much weight he uses for hack squats?"

    Post a vid or stfu.
    HA
    lol

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    Originally Posted by Hola Bola View Post
    Unracking the weight doesn't count.
    i train at home so i do not have a hack squat.how low do you go on these?
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    Originally Posted by antish View Post
    i train at home so i do not have a hack squat.how low do you go on these?
    with a barbell go down until the weight hits the floor....
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  30. #30
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    Originally Posted by strawser9 View Post
    with a barbell go down until the weight hits the floor....
    i do not understand?with a barbell?
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