Performing hack squats - technique, avoiding mistakes

Why do squats in the simulator?

1. If you have not squatted with a barbell before, then the Hackenschmidt squat is a convenient and simple option. The reason is simple - your back is not ready to hold the barbell, but it can easily cope if you leave all the load to your legs. And lean your back against the back of the exercise machine.
2. If you have a sore lower back. In this case, squats in the machine will take the load off the vulnerable lower back. Unfortunately, if your knees hurt, then such an exercise will be painful and dangerous, we will talk about this later.
3. Thanks to the fact that you stand steadily in the machine, you can change the position of your legs in any convenient way. This means you can work different parts of the leg muscles.

Benefits and harms

Squats in a machine have many advantages, however, before starting classes, it is worth clarifying the existing disadvantages, as well as contraindications. The list of beneficial properties of the exercise includes:

• quick mastery of execution techniques;
• possibility of using large scales;
• no need for insurance or a partner;
• reducing the axial load on the spine;
• isolation of individual leg muscles;
• elimination of disproportion of the lower extremities.

Using hack machine squats, you can work out the same muscle systems as when performing a classic exercise: quadriceps, calves, glutes. The abs act as a synergist, and the hamstrings are also involved. Despite the many benefits, exercise can be harmful. With regular training, the knee joints wear out a lot, since it is the legs that bear the concentrated load.

In addition, the exercise has a number of contraindications. It is not recommended for athletes with back and leg injuries. For minor injuries, you can attend training, but only after consulting a doctor and under the strict supervision of a trainer. Squats should not be performed if there is muscle inflammation, fractures, injuries to the knee joint, or for athletes with poor physical fitness.

The Gackenschmidt machine is suitable for beginners, as well as athletes who are trying to regain lost shape or recover from injuries.

Anatomy exercises

Hack machine squats allow you to work individual muscles in your legs in isolation.

The exercise is safe, easy to learn, suitable for beginners

Along with the advantages, such squats have contraindications - muscle inflammation, back injuries, lower extremities

Advantages compared to the classic squat

1. There is no need to use a partner for backup. At the lowest point, if you cannot stand up, you always have plugs at hand to reduce the weight travel in the machine. This way you can set them up and step out from under the bar without the risk of being pinned down by the weight.
2. The entire load falls on the legs. This is good for isolated exercises and impractical for basic exercises. With classic squats, the entire body works to maintain balance at every point in the movement.
3. You won't fall. There is nowhere for you to fall. You hold onto the shoulder pads with your hands, and your pelvis is pressed against the back of the machine.
4. There is no need to hold the barbell on your shoulders. In this case, you stand under soft shoulder pads. Ideal for girls who are afraid of bruises.

Execution options

• The feet are wider than the shoulders , the toes are turned to the sides, the knees strongly point to the sides, the back is tilted. A variation for those who need to engage the posterior chain;
• The feet are narrow , almost parallel to each other, the saddle is deep. Variation with an emphasis on the quadriceps;
• Split squat with a barbell between your legs . Develops additional stability.

Execution technique

1. After warming up (squats without weight, working out joints), hang the minimum working weight in the Hack machine.
2. Press your back and pelvis against the back of the machine. With your hands, grab the shoulder pads, between which your head should be.
3. It is allowed to do hack squats only with your back to the machine! So-called reverse squats are unacceptable. This pose is perfect for pumping up your calves, but not your legs (you have nowhere to put your knees - not every machine will allow you to do this). We keep our head straight, with a natural arch in the lower back.
4. We exhaled. Slowly lower down to the desired point, inhaling air. You can go down to parallel with the simulator platform and beyond it. Deep squats are often recommended. If you notice pain in your knees, it’s better not to do a deep squat. We leave a couple of centimeters to parallel and rise.
5. We rise as we exhale. It is not recommended to take a break at the top; we continue the exercise immediately. Repeat the required number of times and rest.

Pay attention to:

1. Knees. They should point in the same direction as the feet. That is, a little to the side.
2. And again the knees. Make sure that they do not extend forward beyond your toes. It's better to have a partner watch you from the side while you do hack squats on the machine. He will notice if something is wrong.
3. The pelvis should not come off the back of the machine.
4. We stand on our entire foot. On the Internet you can find information that Tom Platz squatted on his toes. Better not test it for yourself! The support should be on the heel, and the toe provides stability to the foot. Those who squat on their toes (and make a big mistake) are those whose Achilles tendon does not stretch enough to allow them to squat on their entire foot. Therefore, they remain on the toes even when squatting. They can't do it any other way. This phenomenon can be found, for example, among skiers. In this case, squatting is not recommended (it is better to replace the squat with a leg press).
5. Wear a lifting belt when lifting heavy weights. Remember, the belt is needed to protect your internal organs from injury.
6. The most important thing to pay attention to! The push is always on the heels! You are repelled by them. Not with socks, not with anything else, but with the heel!

The nuances of working in different types of hack machines

To perform the exercises correctly, you need to take into account some important nuances. They depend on the type of hack trainer:

1. Lever design. Many experts consider this type of machine to be the most unsuccessful. Squats are performed in a vertical plane, the main emphasis is on the shoulders, which leads to an increase in the load on the spinal column. Among the shortcomings of the simulator are the inconvenient location of the load stabilization and the inability to work with large weights. Such features do not allow professional athletes to use the model.
2. Back rest design. This hack simulator combines modern advances in technology and science. The machines are functional, practical, and help reduce the load on the spinal column. The main feature of the model is the presence of special protrusions on the platform for the feet. As a result, each leg will be thoroughly pumped.

According to the principle of operation, both options do not have any fundamental differences. Only the degree of load placed on the spine varies. The technique for performing squats in different types of hack machines will be identical.

Lever hack machine

With emphasis on the back

What gives us different foot positions?

The platform you stand on when doing hack squats is rectangular in shape. You can place your feet in 4 ways:

1. The legs are located next to each other.
2. Widely spaced.
3. The feet are on the lower edge of the platform.
4. And on the top edge.

This variety fits best into the leg press. You can squat in a hack machine with your feet on the inside edge of the platform, but your knees will go forward, and your pelvis will follow them. You won't be able to follow the correct technique. And under heavy weight there is a high risk of injury, since there will be no rigidity of the structure (the pelvis “walks”).

Therefore, when performing hack squats, your legs should be placed either on the outer edge of the platform or in the middle.

When you lean on the outside edge, the stress on your leg flexors and glutes increases. Girls, this is just for you! Feet side by side - the load is focused on the front of the quadriceps femoris muscle. Legs wide - on the side and inside. When you place your feet in the middle of the platform, you distribute the force to all the thigh muscles.

For beginners, we recommend starting the hack squat from this universal position, when your legs are shoulder-width apart and your feet are on the midline of the support platform.

Features of the exercise

Hack squats are special physical exercises that are performed with a raised barbell. The projectile is held at arm's length or behind the back. Modern gyms use special equipment that makes training more convenient and safe.

The creator of the exercise is Georg Hackenschmidt, the famous circus athlete who first won the title of world champion in freestyle wrestling. He later became famous as the first professional wrestler. The athlete’s career began in Russia, then continued in London, where he performed under the nickname “Russian Lion”. It was this man who invented the famous squat, which later began to be named after the author.

The main goal of the exercise is to pump up the legs without putting much stress on the spinal column. Today it is performed in a special hack machine, which was invented in the late 60s. The design is a steel frame fixed at an angle, most often 45º. It has a movable sled, shoulder pads, and a soft back.

Doing squats on a hack machine does not help you gain weight in your legs. In this regard, training with a barbell is much more effective. Exercise with a machine is isolating for the lower extremities: the weight of the weight is quite large, the loads are targeted, direct.

Hack machine squats are very popular among women. They do not increase the size of the legs, but they increase rigidity and relief, and help pump up the buttocks.

Hack squats are used to pump up the legs without putting much stress on the spinal column.

The exercise is performed in a special machine named after its creator Georg Hackenschmidt

Hack squats do not contribute to weight gain, but they help increase the rigidity and definition of the legs and pump up the buttocks

Common mistakes and how to avoid them

When you do hack squats, the load is placed on the muscles and joints of your legs. The most vulnerable joints of the legs are the knees. Therefore, it is important to avoid mistakes, which we will now talk about:

1. Knees point inward. You can't imagine what your knees feel like at this moment. You can easily tear the ligament and damage the cartilage. Therefore, we turn our knees to the sides. It is desirable that they are oriented in the same direction as the feet.
2. When performing the exercise, the pelvis “walks”. You can get an intervertebral hernia. Press your buttocks into your back.
3. The head is lowered down or raised up. The spine should be straight, with all natural curves. This way it is the strongest and can withstand heavy loads without harm to you. When performing hack squats, the load on the spine is less than with the classic version, but it is still there.
4. We go down as we inhale, we rise as we exhale. The maximum load occurs when your lungs are full. This is fraught with a sharp increase in pressure in them. Of course, it’s unlikely to come to a rupture (you’re not squatting 300 kg in a hack, and whoever squats breathes correctly), but you will cause harm to the body. Remember that we stand up as we exhale. And nothing else.
5. When we sit down under the weight, our heels lift off the platform. If it's because of your stretch, don't squat until you've stretched to the desired extent. If this is a feature of the body, and no matter how you stretch, there is no point - use the leg press.
6. Sneakers. It is unacceptable to squat in sneakers with high and soft soles. It is best to wear weight shoes and sneakers, which must be closed. No flip flops or slippers. Shoes should be rigid and with thin soles so that the foot stands stable even under increased weight.

Inclusion in the program

This is a basic multi-joint exercise, but due to the inconvenient position of the barbell, it cannot be performed with significant weight. The movement is intended for those who have sufficient flexibility and mobility of the ankles and hip joints. The exercise is performed either as a second exercise, after the classic squat, or instead of it.

The mode can be either strength for 4-5 repetitions, or multi-repetition for 10-12 repetitions. The plan exercise can be periodically replaced by other types of squats.

Possible problems, their solutions during and after implementation

If you follow the exercise technique, warm up well, but still have any problems, read this section!

1. Not everyone knows that they have flat feet. If you seriously decide to take up squats, get checked and order special insoles for your workouts. It is important.
2. My knees hurt. Try wrapping them with elastic bandages. Don't over-tighten. If the pain has passed, practice wearing bandages. If not, try applying warming ointment to your knees and wrap them in bandages in the same way.
3. If your back hurts, put on an orthopedic belt and do hack squats in it. Just loosen it up between sets.
4. You can't even complete one rep with proper form. In this case, remove all the plates from the Gakka machine and practice the technique. When you can do everything correctly without weight, begin to gradually increase it. And if you notice that problems have started again, it means that you are increasing your working weights too quickly. The body can't keep up with you.

Hack squats

This guide will focus on an exercise called the hack squat. In it you will find many tips and features that will help you master the correct technique. We will also consider the main advantages that this exercise has over the classic squat.

In most cases, when it comes to leg training, gym goers talk about the classic set: squats with a barbell, flexion and extension in a sitting position. When it comes to hack squats, many beginners don't even know which machine to go to to perform this exercise. This approach is a huge misconception and, at times, becomes an insurmountable obstacle to truly powerful legs.

Occurrence and differences

This simulator was first invented by a wrestler who worked part-time as a circus athlete. Georg Hackenschmidt created a truly simple and unique simulator, which to this day is the main competitor to classic squats. In terms of its design, the Hakk machine is quite simple. It is a metal frame equipped with special slides that move in both directions. Soft shoulder pads allow the athlete not to experience discomfort and pain even when using impressive weights.

This machine allows you to simulate the controlled free weight squats that we are used to seeing in classic barbell squats. The hack machine allows you to effectively work on the leg muscles, but with the condition that you significantly reduce the load on your back. This feature gives the simulator a number of advantages over a conventional bench press:

• Does not load the back, eliminating the possibility of injury;
• Allows you to increase the load, concentrating it on the quadriceps;
• It is not only an alternative, but also an excellent addition to barbell squats.

Despite the fact that hack squats act as an alternative to regular squats, this exercise can not only replace, but also increase performance. Very often, the hack machine is an excellent way to get your legs out of stagnation, after which the working weights in squats will also begin to increase.

Hack squats work almost the entire range of muscles that are worked during squats: quads, glutes and calves. It is the latter, along with the press, that act as synergists in this exercise. Hack machine squats also work the hamstrings, making them a basic multi-joint exercise.

There is still often debate about whether hack squats are considered basic or isolation exercises. On the one hand, they activate almost all the muscles of the lower body, on the other, they demonstrate a powerful isolating effect for the quadriceps. In most cases, it is generally accepted that both options are equally correct.

When it comes to the benefits of hack squats, the following points are usually highlighted:

• The absence of the need to maintain balance allows you to concentrate as much as possible on performing the exercise;
• Allows you to take significant weight, which significantly exceeds the load in squats with a barbell due to the increased load on the lower back;
• Safety during the exercise;
• No insurer required;
• Heavy leg work stimulates the production of hormones, which has a beneficial effect on overall muscle building.

Execution technique

As with any weight-bearing exercise, proper technique is extremely important. Any violation or neglect of the rules can cause injury, especially if the athlete uses impressive weights. Correct execution of squats in a hack machine should proceed according to the following algorithm of actions:

• Set the desired weight on the machine and place your feet on the raised platform. Position the shoulder pads so that they rest securely on your shoulders. Your back should be pressed tightly against the back surface of the machine.
• Having unlocked the mechanism, stand in the starting position with your legs straight.
• Smoothly lower yourself down with the platform, bending your knees. This phase of the movement should last until a right angle (90˚) is formed between the thigh and lower leg.
• At the lowest point, squeeze the weight with a powerful movement and return to the starting position.

Correct positioning of the legs also plays an important role. It is this that determines the area to which the load will be directed when performing this exercise. The position of the feet should never be ignored, therefore the following options are usually distinguished:

• Narrow foot position . This positioning of the legs will allow you to focus on the lateral (outer) head of the quadriceps.
• Wide foot position . This option is ideal for transferring the load to the medial (inner) head of the quadriceps muscle.
• High stance of the legs . This technique is preferred by those who want to additionally work their buttocks and hamstrings.
• Low foot placement . This positioning of the legs will help create additional impact on the outer and anterior parts of the quadriceps, so it is ideally combined with the first option.

There are also variations in the position of the body relative to the simulator. The standard version of the exercise involves resting your back, however, there is another technique when the athlete turns 180 degrees. This option allows you to load the back surface of the legs, especially the calf muscles. The reverse position, unlike other calf exercises, is an excellent strength exercise in which the athlete can fully load the desired muscle group with maximum weight.

Despite the fact that hack squats are done by default in a special machine, there are other options. This exercise can also be performed with a barbell or in a Smith machine.

Basic errors during execution

Although the technique of performing the exercise cannot boast of excessive complexity, there are still athletes who make mistakes. The most common options:

• Lifting heels off platform
• Reduction of the knees
• Lifting your back off the back surface of the machine

Hack squats vs front squats

Let's consider the relationship between the front squat and performing the exercise in a hack machine. The main benefit of hack squats is that you don't need to have a strong back to get the most out of your legs. Unlike a front squat, this will protect your back from possible injury. On the other hand, when performing a front squat, more muscles are activated, which has a beneficial effect on hormone production.

Essentially, front squats are a great exercise for those who have a strong back. Hack squats, in turn, are perfect for high-quality leg work, eliminating increased stress on the back. Each exercise has its pros and cons, so it is necessary to use them when it is most relevant.

General recommendations

Summarize. Hack squats are an excellent alternative to the classic barbell exercise, allowing you to transfer most of the load from your back and shoulders directly to your legs.

Basic rules that indicate the correct execution of the exercise:

• Perform each movement smoothly, allowing a jerk only at the moment of straightening your legs from the bottom point. You cannot “fall” with the weight, making the task easier for yourself; this will remove a significant part of the load from the quadriceps.
• Press your heels firmly into the platform and push the weight, focusing your attention on them. Do not lift your heels or put the weight on your toes.
• Your back should be literally pressed into the backrest for a secure fit.
• The head should look straight ahead. Don't look at your legs; this will round your back and put unnecessary stress on your upper body.
• The knees should not “go” forward and should be further than the toes.
• Inhale during the easiest part of the movement.
• Do not allow additional rest at the bottom point, giving a break for a further breakthrough.
• You should never fully extend your knees at the top. It is this feature that causes most injuries when performing the exercise and puts a lot of stress on the knee joints.

Don’t forget about a good warm-up, which should always accompany hard work. This rule especially applies to workouts that focus on working the legs.