HOW TO REVERSE HACK SQUAT
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- Опубліковано 15 лис 2022
- My second favorite squat accessory is the reverse hack squat. The reverse hack squat is an outstanding movement that allows for progressive overload in regards to both load and volume. For those looking to blow up their squat, the reverse hack is a must.
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Love reverse hack’s bc I don’t really fit that well in the regular way. Worked up to 8 plates on each side for 6 today. Wasn’t too bad actually. Fun to do with leg press bc my backs messed up when I regular squat.
I really enjoy the reverse hack as well. I find that even though the load is on the shoulders, the pressure in the lower back isn't bad at all.
The Smith machine can be your best teacher for squat since you have back issues. I am sure you know that.
Hey Benny nice video, quick and to the point. So I would reverse hack squat to focus more on glutes and hamstrings? Instead of regular hack squats which would focus more on quads?
The quads will still get activation, but the hamstrings and glutes will be way more involved than when compared to the regular hack.
@KgothatsoNthite Thank you very much, brother!
The reverse hack squat places more emphasis on the posterior chain (glutes and hamstrings),
My shoulder pinches when I try to do a normal barbell squat, so I decided to do a reverse hack squat until I figured out how to take care of my shoulders.
However, I soon learned I can do MUCH more weight with a reverse hack squat than a barbell squat. In the barbell squat, my best was about 140 kg (308 pounds) for 3 sets of 5. My reverse hack squat is about 260 kg (572 pounds) on only my second day of doing it. I feel like I can even go higher than that. Is it because I don't have to worry about balance?
Correct, you don't have to worry about stabilizing they would if you were on the free bar. Just make sure to go up in increments my friend.
I can't do bupkus with a normal barbell squat even with a smith.
Dysautonomia bites.
But with this even though it murders my shoulders (so do calf raises with 4 plates a side) it's pretty much a quarter ton worth of weight.
My knees are now the limiting factor rather than my arms, upper body or lack of blood flow to my brain.
If i want to bias more quads, should i focus on pushing the knees forward and stay upright like you would a high bar squat?
Do regular hack squats then.
@@jayham494 unfortunately don't have a hack squat machine
So it's target hams and glutes more right?
Half right, brother. This is definitely more quad and glute dominate. If you want to target the hamstrings more by utilizing this machine you can perform a reverse hack good morning. I'll be doing a video on that pretty soon, so stay on the look out.
@@BENNYTHEOX so it's the same like barbell squat or not sir?
@@gunjou2436 No, it's not the same because it is still a machine. You are able to use this to overload the squat pattern in a safe way that focuses on your primarily on your lower half. Depending on your foot placement and depth you will be able to achieve greater glute and hamstring activation that compared to your barbell squat; but hamstrings will never be the primary muscle group in any type of squat.
The way hes performing the exercise is more glute dominant- there is much more hip flexion going on here than knee flexion. If you want to bias quads more then you'd want more knee flexion by pushing your knees forward more instead of sitting so far back. Also, this isn't a reverse hack, it's a reverse V-squat. Hack squats are on guide rods and have the same force curve throughout the entire range of motion. V-squats are on a hinge and move in an arc-like motion where the resistance curve changes throughout the range of motion. It is not the same movement pattern as a squat but if you understand how to emphasize the different muscle groups of the legs you can get very similiar results.
No one talks about the muscles worked when using different machines 🤦🏾♂️🤦🏾♂️🤦🏾♂️
That’s not a hack thats a V squat
Yeah