Author Topic: hacks to replace squats (Read 2981 times)

texasRUSH · « **on:** July 06, 2006, 07:23:38 AM »

will i be missing out on much here?

squats are killing my knees and lower back even when i'm wrapped to the point that i'm not gaining anymore...i'm not able to squat past 565 and have been stuck there for over a month now...no matter what i'm doing! my leg presses are getting up there and my legs are growing but im' looking for alternatives to squats that are close representations of the same movement...

hacks are about the only thing i'd consider... $:-\$ what would i be losing from doing hacks instead of squats?

Bluto · « **Reply #1 on:** July 06, 2006, 07:54:30 AM »

have you tried different variations of the squat, there's a bunch

Always Sore · « **Reply #2 on:** July 06, 2006, 08:09:02 AM »

better to do something different and keep growing then to hurt yourself pushing past your limit with squats.squats are the king but like anything rotation thru out the year is good to keep growing, doing it always because you feel you have to is going to be a problem at some point.

texasRUSH · « **Reply #3 on:** July 06, 2006, 08:14:00 AM »

yeah it's come down to the fact that i do squats just because THEY ARE THE KING...

i feel like when i do hacks i can concentrate on my legs and feeling them throughout the movement unlike squats when all i think about is my knees and my back.... $:-\$

JPM · « **Reply #4 on:** July 06, 2006, 08:23:33 AM »

Hack squats (BB) are my favorite leg exercise, either flatfooted or heels raised on a 2" block. I will usually do GM'ings along with the Hacks, SS'ing at times. Think of BB Hacks as reverse DL's with more direction on the thigh/quads and less on the lower back & butt. Front squats are my second favorite leg exercise.

For TexR I might suggest dropping the regular squats for a while and do BB Hacks along with the GM'ings. You will probably find that the GM'ings will help greatly when you do finally go back to regular squating, as do heavy Hack squats. If your using wrapps for leg training than something is wrong with your form, style, rep scheme, etc. Wrapps are for set's of heavy 2's or three's on occasion, not for regular workouts unless you think your, or are, a power lifter.Also include some heavy abs work along with the leg training. This will help with future serious squating. The ab & lower back training is the cornerstone for any heavy leg work. Good Luck.

pumpster · « **Reply #5 on:** July 06, 2006, 08:46:54 AM »

Hack and regular squats are the two best leg exercises IMO. The main difference to me is that with hacks, the emphasis is focused more purely on the quads vs. squats where the stress is spread between quads, glutes & back. Going with hacks for a while would actually make sense even without the knee problems just for the different effect they'll create.

Later, when your knees are ready to resume squats try each of the following alone or in combination:

-Squat with reps 10-15, even 15-20 if need be, to avoid further knee aggrevation-you will still grow and get an incredible pump. Especially on squats, low reps are not required and can be counter-productive re: joints.

-Pre-exhaust the quads by first doing hacks, then go to regular squats. You'll use less weight on squats while maintaining intensity and reducing knee stress. The hacks will also warm up the knees for the squats.

-Superset hack machine and regular squats.

-Try box/bench squats: even better than regular squats IMO and can be less stressful on the knees.

texasRUSH · « **Reply #6 on:** July 06, 2006, 08:50:01 AM »

i've started incorporating stiff leg'd deadlifts into my workouts to help fight the feeling of lower back instability! seems to be working! also...am debating on not doing working sets over 400lbs for squats anymore...and just continue on going heavy with my leg presses and hacks.

i use wraps when i get to 450 and higher...for safety and comfort issues..years of tennis i think took it's toll $:-\$

pumpster · « **Reply #7 on:** July 06, 2006, 08:52:41 AM »

Quote

.am debating on not doing working sets over 400lbs for squats anymore...

Good warmups, keeping the reps high and rest intervals no longer than 1-1.5 minutes between sets will allow you to continue to do squats if you want.

However while your knees are recovering just do the hacks using moderate not low reps and see what you think of them without squats.

texasRUSH · « **Reply #8 on:** July 06, 2006, 08:57:04 AM »

my legs don't respond to anything less than 10 reps....even my heaviest sets are 10 reps unless i'm going for big singles...which there's not enough space on the leg press anymore for more weight...i'm thinking this is gonna work out great!

i can't wait to give'em a go to see how they work out!

MB · « **Reply #9 on:** July 06, 2006, 09:54:34 AM »

When you're ready to resume squats, you might try rotating between squats and front squats every other workout. Front squats don't stress your lower back as much, and are a great compound exercise for quads.

The Freakshow · « **Reply #10 on:** July 06, 2006, 07:56:38 PM »

Quote from: texasRUSH on July 06, 2006, 07:23:38 AM

will i be missing out on much here? squats are killing my knees and lower back even when i'm wrapped to the point that i'm not gaining anymore...i'm not able to squat past 565 and have been stuck there for over a month now...no matter what i'm doing! my leg presses are getting up there and my legs are growing but im' looking for alternatives to squats that are close representations of the same movement...

hacks are about the only thing i'd consider... $:-\$ what would i be losing from doing hacks instead of squats?

Hack squats are MUCH worse on your knees than squats.

Try the leg press. My favorite is the "Squat Press" by Cybex.

Superman · « **Reply #11 on:** July 06, 2006, 10:10:13 PM »

Quote from: texasRUSH on July 06, 2006, 07:23:38 AM

will i be missing out on much here? squats are killing my knees and lower back even when i'm wrapped to the point that i'm not gaining anymore...i'm not able to squat past 565 and have been stuck there for over a month now...no matter what i'm doing! my leg presses are getting up there and my legs are growing but im' looking for alternatives to squats that are close representations of the same movement...

hacks are about the only thing i'd consider... $:-\$ what would i be losing from doing hacks instead of squats?

I did what you did, wanted to try something different. You could try warming up on a bike or treadmill before you do squats. That might help, or change it up. Do 45 degree leg presses or even go to the smith machine and do some front squats. I went to the smith machine allot of times to correct my form. I'm not saying your form is bad, but the smith machine could help you out.

texasRUSH · « **Reply #12 on:** July 10, 2006, 10:18:51 AM »

i'm going just below parallel with these and my legs feel like they're getting hit alot harder than with squats with lighter weight!

wow!

pumpster · « **Reply #13 on:** July 10, 2006, 10:37:20 AM »

The most intense targeting of the quads for size & better than leg extensions for cuts; sometimes avoid locking out at the top either.

texasRUSH · « **Reply #14 on:** July 10, 2006, 10:38:29 AM »

i'm locking out to really squeeze them..i want ot make my legs harder...especially after some of the kicks i'm taking in fighting $:-\$

Ryu717 · « **Reply #15 on:** July 10, 2006, 10:54:58 AM »

I usually do a set of leg extensions and it helps warm up the knees.

candidate2025 · « **Reply #16 on:** July 10, 2006, 10:08:46 PM »

i switched gyms about 5 months ago...and my new gym doesnt have a power rack, just a plain squat rack. my natural arc for squatting gets really fucked up for some reason when i try to squat in side of the rack...so ive just been doing hacks instead. my legs are pretty good, and over power my upperbody....when before they were, if anything, underdeveloped.

DarthNemesis21 · « **Reply #17 on:** July 11, 2006, 10:46:45 AM »

Quote from: texasRUSH on July 10, 2006, 10:38:29 AM

i'm locking out to really squeeze them..i want ot make my legs harder...especially after some of the kicks i'm taking in fighting $:-\$

Isn't that bad for the knees?Locking out I mean.I've always understood it to put unnessasery stress on the knee & joints.

stayhungry · « **Reply #18 on:** July 11, 2006, 04:06:33 PM »

Quote from: DarthNemesis21 on July 11, 2006, 10:46:45 AM

Isn't that bad for the knees?Locking out I mean.I've always understood it to put unnessasery stress on the knee & joints.

And this is part of the reason im getting knee surgery this tuesday:). NEVER LOCK OUT YOUR KNEES WITH WEIGHT!!

pumpster · « **Reply #19 on:** July 11, 2006, 04:25:15 PM »

Years of heavy squats, never had probs from locking the knees, as long as it's done under some control. That is, not locking out violently.

WOOO · « **Reply #20 on:** July 12, 2006, 12:03:54 PM »

i love doing front squats and heavy leg presses... i find this combination gives me the best bang for my buck so to speak

texasRUSH · « **Reply #21 on:** July 12, 2006, 12:10:15 PM »

yeha man leg presses are blowing my legs the hell up!

WOOO · « **Reply #22 on:** July 12, 2006, 12:12:34 PM »

Quote from: texasRUSH on July 12, 2006, 12:10:15 PM

yeha man leg presses are blowing my legs the hell up!

yup, heavy, slow leg presses with 10-12 rep sets really do wonders

texasRUSH · « **Reply #23 on:** July 12, 2006, 12:28:56 PM »

i keep it in the 10-15 range for about 10 sets up to 1200lbs