Hack Squats versus Normal Squats

[vorbis]

The gym at work is a bit small and doesn't have a squat machine. On the plus side, its only 20 bucks a month and since it was a Fitcorp, I could use one of their better gyms in Boston for my leg workouts. However thats now changing so I won't have access to that gym any more.

Since I won't have a gym to do squats in, would doing hack squats be an adequate replacement for squats? I also do stiff legged deadlifts and clave raises for my legs.

Also a few questions regarding my form. With squats I generally stop just short of parallel. I'm a talll guy 6" 3' and find it awkward to go to parallel even without weights. My max weight atm is 160 pounds. Should I reduce the weights I use so that I can go to complete parallel or is stopping just short enough?

Regarding bench press, the company gym has only one bench which is always being used. I've being doing flat dumb bell presses instead. I presume these have the same effect of am I missing something?

Thanks!

 

[Warboss Alex]

when you can do 400lbs hack squats for 10 you will not complain about your leg size.

by squat machine do you mean smith machine?

does your gym have a squat rack?

being tall does not help here but drop the weight until you can go below parallel, actually go as low as you can go. you'll thank me later (but definitely below parallel)

nothing wrong with db bench as a chest builder either.

 

[vorbis]

yeah a smith machine.

I've never seen anyone in there doing squats and I can't remember seeing a squat rack. will double check today.

So hack squats will be an adequate replacement then.

 

[Warboss Alex]

yeah a smith machine.

I've never seen anyone in there doing squats and I can't remember seeing a squat rack. will double check today.

So hack squats will be an adequate replacement then.

indeed they will be; when you max out on them switch to the leg press (if you have one), otherwise smith squats will do - but make hack squats your main leg builder

if you have a rack do free squats!

 

[newbie81]

If you can't squat & want a good replacement: do heavy conventional deadlifts & any other form of deadlifts as accessory (stiff-legged, romanian, one hand, side, hack squat,...)

The first thing that will stop you to handle more weight is probably support grip, so be sure to work on this.

btw, stay away from the smith rack, it's bad.

 

[Phoenix_of_the_ashes]

Whats the difference between hack squats and normal back squats?

 

[vorbis]

whats wrong with the smith rack? Your range of motion seems exactly the same as if you were doing squats with a barbell.

 

[Phoenix_of_the_ashes]

whats wrong with the smith rack? Your range of motion seems exactly the same as if you were doing squats with a barbell.

When you use a smith machine the range of motion is the same because the machine guides the bar, when you do the squats with a barbell its that way because you are guiding the bar.

 

[Warboss Alex]

When you use a smith machine the range of motion is the same because the machine guides the bar, when you do the squats with a barbell its that way because you are guiding the bar.

smith squats aren't the end of the world but hacks are a far better choice

 

[newbie81]

whats wrong with the smith rack? Your range of motion seems exactly the same as if you were doing squats with a barbell.

The smith rack forces you in a motion that is not exactly the same motion that you would have if you would use a loose barbell.

Bad positioning can force your body in bad motions which could lead to injury.

+ the smith racks takes of the stability work that you body has to perform to stabilize the weight (this is why you can handle more weight in a smith rack).

So stay away from the smith for all exercises.

 

[newbie81]

Whats the difference between hack squats and normal back squats?

hack squat is a deadlift, the barbell is in you hands, emphasizes a lot the quads.

back squat, weight is on your back (more weight) emphasizes glutes/hams.