Hack squats: purpose, correct technique

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

What to replace it with?

If there is no hack squat machine in the gym, you can replace working in it with a leg press exercise in a special machine. It should be understood that the leg press machine is not a hack machine, although it works on a similar principle. How to properly perform a leg press is shown in the video below:

If machines for isolated quadriceps work are not available, you can perform hack squats, originally invented by Georg Hackenschmidt. For this we only need a barbell. So, how to do this exercise:

1. The barbell is loaded with plates, after which it should be on the floor.
2. Stand with your back to the bar so that the bar is behind your calf muscles.
3. Bend over, grab the barbell with both hands with an overhand grip (each hand on its side). You should be able to see the back of your hands.
4. The knees smoothly straighten, the load goes mainly to the hips and buttocks, the bar goes up.
5. Without fully straightening the legs, a smooth reverse movement (downwards) begins until the barbell touches the floor.

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The hack machine is an excellent simulator that is perfect for both beginners due to the ease of mastering the exercise, and for experienced athletes due to the gentle load on the knees and spine.

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

Classic leg press in the simulator

Classic leg press in the simulator. In the photo Stanislav Lindover

First, you need to take a sitting position, leaning on the back of the machine, and rest your feet on the platform. The legs are placed on the platform so that the toes are slightly turned to the sides and the heels are located opposite each other. This setup allows you to work out the outer quadriceps bundles as efficiently as possible. In the case of reverse placement, the emphasis of the load shifts to the area of ​​the medial bundles, which have a teardrop shape.

The further algorithm of actions looks something like this:

• The platform is removed by hand from the locking stops and, while exhaling, is squeezed upward until the knee joints are almost completely straightened.
• Having reached the highest point, you need to take a deep breath and smoothly lower the platform to its original position. At the same time, touching the chest with your feet is strongly discouraged.
• When the platform reaches the lowest point, the “cart” is forced back up with force. In this case, the front surface of the thigh should work primarily.

It is very important to ensure that the legs do not fully extend when the upper phase is reached, since in this case a rather impressive load is shifted from the muscles to the joints. The buttocks should be securely fixed to the seat, which will minimize the risk of injury to the lumbar spine.

Foot placement options

When performing squats, the entire quadriceps muscle of the thigh works. The position of the legs affects which parts of the legs will be involved in the training process:

1. The feet are wide apart. Several leg muscles work at once - pectineus, sartorius, adductor. This option is optimal for athletes who rarely perform basic exercises or have problems with the inner thigh.
2. The feet are narrow. This creates loads on the riding breeches area, so this setup is usually used for isolated work on this particular area. Using the simulator makes training simple and safe.
3. Feet are closer to the top edge of the platform. With the help of such hack squats, the buttocks and thigh biceps are adjusted. The muscles are put to work thanks to the low lowering of the body.
4. Feet at the bottom edge. The knee area works, but the technique is considered the most traumatic, since the joint moves beyond the projection of the foot, and the heel comes off the floor surface.

The most popular are Hackenschmidt squats with narrow foot placement for working out the breeches. Other options are less common.

1 - narrow stance, 2 - wide, 3 - high, 4 - low

Execution technique

The hack machine squat must be performed in accordance with a number of requirements. Classic exercises are done strictly according to the instructions:

1. In the starting position, you need to hold the handles tightly and press your back against the moving element of the simulator. The legs are placed on a special platform, the placement depends on which part of the thigh needs to be worked.
2. The stoppers are turned off using a special lever. If it is important that the greatest load falls on the shoulders, you should place your legs straight and straighten your knees.
3. Squat down until a 90º angle is formed between your shin and thigh. The back should fit snugly against the back of the structure.
4. To maintain balance, you need to focus on your heels. You should rise smoothly; at the highest point, your knees should not be fully straightened.

It is important to follow the correct technique for performing hack squats, and also remember some nuances. Your knees should point in the same direction as your feet. The joints should not be allowed to extend beyond the toes, and the pelvis should be pressed tightly against the back of the machine throughout the entire workout. When working with heavy weights, it is necessary to wear an athletic belt that will protect internal organs from injury.

The push when performing hack squats with a barbell should only be on the heels. Under no circumstances should they be worn on socks.

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.

Reverse Squats

An original type of exercise is the reverse squat, which is very popular among fitness and bodybuilding fans. Perform them in accordance with the instructions:

1. You need to approach the hack machine and set the appropriate weights.
2. The athlete must enter the machine face forward, press his chest against the back, and his shoulders toward the space under the pillows.
3. Hands grab the upper holders, feet are placed shoulder-width apart. Keep your back straight, tighten your abdominal muscles, and look forward.
4. The retaining stops are folded to the side. The reverse method involves squatting until your thighs are at a 90º angle to your calves.
5. At the bottom point you need to fixate for 2 counts, then return to the original position. The movements are repeated a specified number of times.

Using reverse hack squats, you can work and detail the hamstrings and buttock muscles. The exercise is especially relevant for the fair sex who dream of pumping up their buttocks. Reverse squats are an excellent isolation exercise for the legs.

What muscles work in squats with a barbell behind your back?

• Quadriceps femoris muscles.
• Gluteus medius muscles.
• Biceps femoris muscles.
• Calf muscle.
• Tibialis anterior muscle.

The deltoids and trapezius muscles are also involved

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 not to do when performing hack squats?

1. Do not allow your knees to go beyond your toes. This will put unwanted stress on the joint, which can cause serious injury.
2. Do not round your back or bend your spine in any way to avoid displaced discs or other damage.
3. You cannot raise your heels when doing a squat; on the contrary, you should place the main emphasis on them when lifting.
4. You cannot turn your head while doing the exercise. The eyes should always be focused on one point. The cervical vertebrae, like the entire spine, must be fixed in one position.
5. When squatting, your knees should not touch each other, as if sinking inward. On the contrary, they should diverge in different directions. To do this, the socks should be slightly apart (read about the main mistakes when performing the bench press).

Additional recommendations

In addition to the correct technique, following the recommendations of specialists is of great importance. Squats with a barbell behind your back will be more effective due to several important nuances:

• Before performing the exercise, you need to thoroughly warm up your joints and muscles, this will help avoid injury;
• every movement must be done measuredly and smoothly;
• when squatting, the knee joints should not extend beyond the toes;
• Always keep your head straight and look ahead.

A barbell with large weights is a serious piece of equipment, and when using it, protective equipment is a good idea. An athletic belt will help prevent damage to the back and internal organs. The knees are wrapped with an elastic bandage to reduce the load. During classes, it is important to monitor technique and avoid common mistakes:

• training always begins with a warm-up;
• heels should not rise above the platform during a squat;
• knees cannot be brought together;
• It is not recommended to use too heavy weights;
• the knee joints should not extend beyond the toes;
• lifting is always done powerfully, without stopping;
• the squat is done under strict control;
• You cannot push off from the platform with your toes, only with your heel.

The question often arises as to which is better: hack machine squats or leg presses. Both exercises are considered basic for working the quadriceps. They are based on the same movement, so performing them in one workout is impractical. To fully pump up the muscles, one of the options, supplemented by lunges with dumbbells or a couple of isolation exercises, is enough.

The Hackenschmidt simulator allows you to work out the muscles of the thighs and buttocks. You can replace the exercise with any other squat with a free choice of weights, leg press, or exercises in a Smith machine. Alternative options include forward lunges. To develop quadriceps, it is recommended to perform squats with a bodybar or barbell.

Squats using a hack machine are considered an ideal option for working the leg muscles. Athletes who suffer from joint pain should consider alternative exercises.

Having understood the features of hack squats and specified which muscle groups are worked during the session, you can include them in the training. This exercise protects your back from overwork and allows you to work your legs in isolation from other parts of the body. Following the correct technique and taking into account additional recommendations will help increase the effectiveness of classes and avoid injuries.

Squats in a hack machine should be performed under the supervision of a trainer - this will eliminate any kind of mistakes that could lead to muscle injury

You can only push off from the platform with your heel

An athletic belt will help prevent damage to the back and internal organs.