Discovered hack squats today

[ketsugo]

Re: Discovered hack squats today

Even the great Tom Platz noted for his quads supplemented his squats with Hack squats as did the old time Trainer Vince Gironda who both felt you could avoid the turnip thigh syndrome by using hack squats with heels touching , toes pointing out. Just be careful if you have bad knees- then go light. If you have never done dead lifts before and plan to use them as part of your routine , then you are in for a journey. All around great exercise for size and power. I actually perform rack deadlifts to begin my back routine, followed by rows and chins. All bodybuilders should steal a move or two from their powerlifting buddies to build size and explosive streghtn

[FUZO]

Re: Discovered hack squats today

I cant wait to start this soon

[horsepwr]

Re: Discovered hack squats today

Hack squats and front squats are the only squats I can do. I can't do regular (bar behind the neck) squats. It kills my back. But hacks and front squats don't bother my back, or knees, at all.

[Dzone]

Re: Discovered hack squats today

I just discovered doing leg ups on a plyometric box. Its about 3 feet and I step up with one leg and raise all the way up. Kinda like doing lunges. Damn my legs were sore after that last week. Good cardio workout too

[ketsugo]

Re: Discovered hack squats today

Hack squats and front squats are the only squats I can do. I can't do regular (bar behind the neck) squats. It kills my back. But hacks and front squats don't bother my back, or knees, at all.

Build your erectors , I guess I may have to pull out my super secret spine rehab routine

[Strella]

Re: Discovered hack squats today

Yup, building up your core will really help in reducing pain with squats. Also, i notice a lot of people lean too far forward when doing squats and that put way to much strain on the lower back. Working on your flexibility will help, though its not always the most fun thing to do. High rep deads and romanina deads with good form has really helped to build up my low back as has doing planks. My back used to abs kill me when doing squats and deads but not anymore (knock on wood). Also, make sure to keep your low back engaged the whole lift for squats and deads and avoid any jerky/bouncy movements.

To avoid the "turnip thighs" I run backwards pulling a sled. Wow that really burns and it works your lower quad more than squats IMO.

[ketsugo]

Re: Discovered hack squats today

I always reflect back to when I broke my back in 95 and underwent the most major rehab one could imagine. AFter having my lower back shattered and rebuilt with just shavings of my hip bone- now screws no rods- My surgeon and othopedic physiatrist had me ignore flexibility- they made a huge deal that when your spine beaks like that or when a disk supposedly ,"slips" a common condition- people make too big a deal on flexibility. I remember I found the supposed best surgeon on the planet in Boston, which was quite a distance from where I lived, so I tried to utilize a physical therapy place closer to home, after seven attempts with no relief and my Doc saying things like sheesh no one really knows what spine or lumbar stabilization is. I went 3 x week 3 hours day. I hour step aerobics- the movement of stepping up has some effect on the gluteus that helps support the spine and provide just the right amount of dynamic flexibility training as oppose to static. IN my life this was the second major life occurence that brought my attention to how huge the practice of dynamic strtetching can be for active people or wanting to be active people. The core of my rehab was not abdominal training- a common practice , no it was developing the erectors and the muscles that run along the spine itself, my doc said see how big your arms are?? You need to make your spine muscles the same- all the things they tell you not to do when you begin a job that requires heavy lifting, was and is part of anyones rehab that goes to the New England Baptist SPine institute in Boston- considered at the forefront of orthopedic surgical procedures- So I had to life lead crates with my legs stiff, do 90 degree hypers with peak contractions , a nautilus type lower back machine with 300% of bodyweight for reps. and cable wood cutters . These formed the core of everyones rehab- whether you were Larry Bird who went there after his operation, Senator Kennedy an elderly woman or someone like me. Ive never had a problem since. I do construction part time for extra cash, I do heavy Squats, Rows, deadlifts- never using a belt- my muscles are my support belt. For over 10 years Ive incorporated this into my routine- 90 degree hypers 3 sets of 25 reps as like a warm up, holding each rep at the top for a count of ten. 2 sets of nautilus lower back 300 pounds for 15 reps and two sets of either cable woodcutters or medicine ball twists with 15 pound ball. I also for my hamstrings do stiff legged deadlifts 4 sets. No pain not even a twinge ever, I never do static stretches- Im a 40 year martial artist too- get tossed on my back 100's of times weekly, I practice dynamic stretches, gave up static over 20 years ago. Im 45 flexible and have no back pain ever and had my lumbar shattered but now continue to workout with weights, teach and practice multitude of martial arts with no pain or limitations. Anyway....I think something can be learned here by all. I also have access to what is called a reverse hyper bench/machine. ANyone familiar with it? Louis Simmons a world class power lifter helped develop it so he could continue with few blown discs. When you are a strghth athlete you need many of the support muscles , the tiny little structure muscles to be strong enought to support a muscular body and undergoe stress. They need to be stronger. Many times even the current reserach now points to the fact that many types of back pain and injury are related to weakness. Many PT programs are not geared to the athlete. You cant go to the PT office and lift 2 pound or 5 pound weights. Us bodybuilders are not the average. If you are a martial artist used to being flexible and can do like a full split and what not then flexibility aint your issue. Id be willing to bet that many of you guys with back pain after squats or rows have weak erectors. A chain is only strong as its weakest link.

[Strella]

Re: Discovered hack squats today

Thats awesome man! I do a decent amount of dynamic stretching as well, esp for my hips and hammys. Its def good before my sprinting days. What exactly do you mean hypers? I do stiff legged dead lifts, which I can tell has helped a lot, and i do low back extensions or planks and focus on my erectors as much as possible. I also do regular deadlifts. Are hypers like goodmornings or are you referring to using the low back machine which looks like a reverse sit up?

[ketsugo]

Re: Discovered hack squats today

the low back extensions you are probably doing on a hyper-extension bench. There are two kinds. One is at a 90 degree angle and the specialists that I have worked with feel that this is more conducive to rehab and power where the 45 degree bench is one of those developed for the semi serious fitness person that performs the movement on an easy machine to motivate him to engage ya know LOL. So you are probably doing them- sort of like a glut ham bench??

[Strella]

Re: Discovered hack squats today

Ok cool. Got it. Thanks!

[Dzone]

Re: Discovered hack squats today

I always reflect back to when I broke my back in 95 and underwent the most major rehab one could imagine. AFter having my lower back shattered and rebuilt with just shavings of my hip bone- now screws no rods- My surgeon and othopedic physiatrist had me ignore flexibility- they made a huge deal that when your spine beaks like that or when a disk supposedly ,"slips" a common condition- people make too big a deal on flexibility. I remember I found the supposed best surgeon on the planet in Boston, which was quite a distance from where I lived, so I tried to utilize a physical therapy place closer to home, after seven attempts with no relief and my Doc saying things like sheesh no one really knows what spine or lumbar stabilization is. I went 3 x week 3 hours day. I hour step aerobics- the movement of stepping up has some effect on the gluteus that helps support the spine and provide just the right amount of dynamic flexibility training as oppose to static. IN my life this was the second major life occurence that brought my attention to how huge the practice of dynamic strtetching can be for active people or wanting to be active people. The core of my rehab was not abdominal training- a common practice , no it was developing the erectors and the muscles that run along the spine itself, my doc said see how big your arms are?? You need to make your spine muscles the same- all the things they tell you not to do when you begin a job that requires heavy lifting, was and is part of anyones rehab that goes to the New England Baptist SPine institute in Boston- considered at the forefront of orthopedic surgical procedures- So I had to life lead crates with my legs stiff, do 90 degree hypers with peak contractions , a nautilus type lower back machine with 300% of bodyweight for reps. and cable wood cutters . These formed the core of everyones rehab- whether you were Larry Bird who went there after his operation, Senator Kennedy an elderly woman or someone like me. Ive never had a problem since. I do construction part time for extra cash, I do heavy Squats, Rows, deadlifts- never using a belt- my muscles are my support belt. For over 10 years Ive incorporated this into my routine- 90 degree hypers 3 sets of 25 reps as like a warm up, holding each rep at the top for a count of ten. 2 sets of nautilus lower back 300 pounds for 15 reps and two sets of either cable woodcutters or medicine ball twists with 15 pound ball. I also for my hamstrings do stiff legged deadlifts 4 sets. No pain not even a twinge ever, I never do static stretches- Im a 40 year martial artist too- get tossed on my back 100's of times weekly, I practice dynamic stretches, gave up static over 20 years ago. Im 45 flexible and have no back pain ever and had my lumbar shattered but now continue to workout with weights, teach and practice multitude of martial arts with no pain or limitations. Anyway....I think something can be learned here by all. I also have access to what is called a reverse hyper bench/machine. ANyone familiar with it? Louis Simmons a world class power lifter helped develop it so he could continue with few blown discs. When you are a strghth athlete you need many of the support muscles , the tiny little structure muscles to be strong enought to support a muscular body and undergoe stress. They need to be stronger. Many times even the current reserach now points to the fact that many types of back pain and injury are related to weakness. Many PT programs are not geared to the athlete. You cant go to the PT office and lift 2 pound or 5 pound weights. Us bodybuilders are not the average. If you are a martial artist used to being flexible and can do like a full split and what not then flexibility aint your issue. Id be willing to bet that many of you guys with back pain after squats or rows have weak erectors. A chain is only strong as its weakest link.

Thats a good post. Thanks. Good info. No doubt about it, most back pain is from muscular weakness.
The reverse Hyper is a great machine. I had one I bought from Louie Simmons about 12 years ago. I sold it to the gym I go to.

[ketsugo]

Re: Discovered hack squats today

Thats a good post. Thanks. Good info. No doubt about it, most back pain is from muscular weakness.
The reverse Hyper is a great machine. I had one I bought from Louie Simmons about 12 years ago. I sold it to the gym I go to.

LMAO- I did the same- its rare to see the machine when it can help such a common issue.

[ROAD WARRIOR]

Re: Discovered hack squats today

I worked on my deadlifts today...nothing too severe, but since I didn't blow out my back I guess I did OK. I had one of the trainers at the gym check my form, and he said I looked OK. So, onward and upward!

[brody13]

Re: Discovered hack squats today

good stuff man keep at it