Barbell hack squat [Weights]

From: Per Elms?ter on 18 Oct 2005 17:07

Last winter the hacklift machine was one of my exercises, that felt like I
never really got the hang of. Ie I didn't feel that I worked my legs, rather
the small of my back. This was always where I would give out when I reached
a sticking point. Could never work up to a decent poundage that made me feel
like my legs got a workout.
This year I'm considering throwing that one out and moving on to something
else outside a machine preferably. Would a barbell hack squat give me what
the hacklift machine didn't.
On this legday I normally do

Standing legcurl
SLDL
Sumo squats
Hacklift *hopefully exchanged for something better*
dumbbell lunges, walking forward.

On the other legday I do

Legextension
Squats
Legpress machine
Lying down legcurl
Sitting legcurl
Donkeypress
Sitting calfpress
Standing calfpress

--
Perre
I gave up on SPAM and redirected it to hotmail instead.

From: Jeff Finlayson on 18 Oct 2005 20:18

Per Elms?ter wrote:

> Last winter the hacklift machine was one of my exercises, that felt like I
> never really got the hang of. Ie I didn't feel that I worked my legs, rather
> the small of my back. This was always where I would give out when I reached
> a sticking point. Could never work up to a decent poundage that made me feel
> like my legs got a workout.

> This year I'm considering throwing that one out and moving on to something
> else outside a machine preferably. Would a barbell hack squat give me what
> the hacklift machine didn't.

Hack squat both with barbell and on machine is mainly a quad exercise.
Maybe do either barbell hack squats, front squats or some other quad
exercise. Don't think you need to do this many exercises though.

> On this legday I normally do
> Standing leg curl
> SLDL
> Sumo squats
> Hack lift *hopefully exchanged for something better*
> dumbbell lunges, walking forward.

You should start with squats then do hack squats, SLDL, etc..

> On the other legday I do
> Leg extension
> Squats
> Legpress machine
> Lying down leg curl
> Sitting leg curl
> Donkey press
> Sitting calf press
> Standing calf press

Same thing here. Start with the main compound exercises and
move to the isolation work afterwards. Look at step-ups or
some other quad exercise instead of leg extensions.

From: Lascivious Mink on 18 Oct 2005 21:48

From: locker on 18 Oct 2005 23:18

Per Elms?ter wrote:
> Last winter the hacklift machine was one of my exercises, that
felt
> like I never really got the hang of. Ie I didn't feel that I
worked
> my legs, rather the small of my back. This was always where I
would
> give out when I reached a sticking point. Could never work up
to a
> decent poundage that made me feel like my legs got a workout.
> This year I'm considering throwing that one out and moving on
to
> something else outside a machine preferably. Would a barbell
hack
> squat give me what the hacklift machine didn't.
> On this legday I normally do
>
> Standing legcurl
> SLDL
> Sumo squats
> Hacklift *hopefully exchanged for something better*
> dumbbell lunges, walking forward.
>
> On the other legday I do
>
> Legextension
> Squats
> Legpress machine
> Lying down legcurl
> Sitting legcurl
> Donkeypress
> Sitting calfpress
> Standing calfpress

I second the suggestion that you do the squats and any other
compound exercises first. I do leg extensions before squats to
get my knees warmed up and tight but it's a very light weight.
A bit too much calf work IMO. I would substitute the deadlift
for the squat on one of your leg days.

You can try a squat in the smith machine with your feet slightly
forward as a substitute for the hack squat.

locker

From: Steve Freides on 19 Oct 2005 00:04

"Per Elms?ter" <perelms(a)hotmail.com> wrote in message
news:_td5f.148598$dP1.506493(a)newsc.telia.net...
> Last winter the hacklift machine was one of my exercises, that felt
> like I
> never really got the hang of. Ie I didn't feel that I worked my legs,
> rather
> the small of my back. This was always where I would give out when I
> reached
> a sticking point. Could never work up to a decent poundage that made
> me feel
> like my legs got a workout.
> This year I'm considering throwing that one out and moving on to
> something
> else outside a machine preferably. Would a barbell hack squat give me
> what
> the hacklift machine didn't.
> On this legday I normally do
>
> Standing legcurl
> SLDL
> Sumo squats
> Hacklift *hopefully exchanged for something better*
> dumbbell lunges, walking forward.
>
> On the other legday I do
>
> Legextension
> Squats
> Legpress machine
> Lying down legcurl
> Sitting legcurl
> Donkeypress
> Sitting calfpress
> Standing calfpress

As others have said, with so many exercises, it's impossible to tell
what's helping you and what's not. I suggest a very simple approach -
squat or deadlift on some sort of schedule: two legs days, so do one
each leg day.

And don't do anything else for a few weeks on leg day, just squat one
leg day and deadlift the next.

After a few weeks, add one exercise but with a specific purpose - if you
can't explain why you're doing it, then don't do it. I'll use my own
training as an example - I haven't found a squat assistance exercise
that I feel helps, so I just squat. For the deadlift, I've found
one-legged, two-kettlebell deadlifts help, so I do those after my
regular deadlifts. It hits my side glutes (gluteus medius - sp?) and my
hamstrings and since my weak spot is off the floor, I feel it helps and
my lifting proves it - I'm no longer weak off the floor. I also have
problems with my balance and one-legged work helps with that, too. I
was using pistols as squat assistance but I didn't feel they helped so I
stopped doing them and started squatting lower and for more volume - the
pistols gave me extra depth and extra volume but that stuff works just
as well in my regular squat, maybe better.

Going forward, add exercises one at a time with an eye towards a
specific goal, and if the exercise doesn't work for you, drop it in
favor of something else.

-S-
http://www.kbnj.com

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