Just finding video like this to confirm that the machine challenges my quad.I am usually back dominant when squatting. This helps me with isolating the quads.
I thought was just me but as a smoker damn .. i thought was a bitch coz i felt like i dont go hard enough coz i get angry unless im to end of my wits on a set
My lower back still hurts a bit going too heavy with squats or deadlifts from a lil’ strain I got a little under a week ago. Thought I’d finally give this a try, gotta say, if you need to go lighter and get a little volume, this and reverse hypers are a blessing.
one thing you might want to do, if you've not done it already, is get your spine checked. i had the same problem - pain with heavy squats and deadlifts when going heavy, even when I should have been able to manage fine. Also noticed it was hard to stay level - the right side of the barbell always felt heavier than the left. Correct grip, switched grip, used a measuring tape to make sure i was exactly even on both sides, nothing worked. It was an experienced bodybuilder who told me my spine had a slight right-hand curvature and that's what was messing me up.
@shh711 Failure trains your muscle to its best potential .. But that doesn't mean that you take a light weight and go 30 to 40 reps , the rep range varies for different goal ( for hypertrophy it is 8 to 12 )
My workout split Monday - Chest focus(5 exercise) starting from heavy(mainly 90 to 95% load) and then droping frequently in each set. Tuesday - Deadlift only😅 (starting from heavy(75 to 85% load) and then drop. Wednesday - Back, 5 exercise(4 to 3 sets of each exercise), load - depending on my back situation. Thursday - Shoulders(5 exercise), same starting heavy(85-95% load) then drop. Advantage of doing on Thursday- Shoulders get fully recovered after hitting chest. Friday - Biceps & Triceps(3 exercise of each muscle means total 6 exercise), load - heavy(85 - 95%) to mild(which i can push or pull upto 12 reps) weight. Advantage - muscle get recovered after chest and back day workout. Saturday - Legs(5 exercise) Starting with Raw Squats and sometimes hack squats(load 85 to 92%) and then drop. Advantage of doing on Saturday - Because Sunday is ahead😂 No Abs - it get stimulates in deadlift and Squats.
@@melsoro7311 these machines are actually great and better than traditional squats in many senses. Less risk of injury and better stabilization for legs which leads to better muscle growth.
Around @00:17 "Place your arms on the side handles of the machine and disengage the safety bars, which on most designs is done by moving the side-handles from a facing-front position to a diagonal position." Video footage: Literally the complete opposite of what he just said.
Yes I noticed that. Also, re depth: " ... the point at which the upper leg is below parallel to the floor ...". Surely meant just below parallel to the _foot plate_. The upper keys become parallel to the floor at about 1/3 of the way into the descent!
The other day i tried it i put just 20 kg and i did fall trying to do the 90° degrees and when i tried to put back the machine up i couldn't a guy of the gym helped me 💀😭😂😂
they had just put this machine in Blink Fitness and i had no idea how heavy it was. I have used this machines years ago at a different gym. Should have tried it without weights
Honestly didn't know it was this hard. My buddy started me off with 40kg and I've been going regularly to the gym for like 2 months now. Am I doing something wrong?
I forgot how tough this machine is. I'm humbled. I do mines all the way to the bottom. I do those with no weights for now. I have to strengthen my joints
I tried using it but the safety bars wouldn't move 🥴 and i didn't wanna keep trying to embarrass myself. I've seen other people use it though so not sure what I'm doing wrong
@@FS-46 I don't understand. The head rest with the handles was set too high. My legs were fully extended so i couldn't push the head rest up with my legs to remove the safety handles. What would it help to drop my legs to the lowest point if i can't remove the safety handles?
As someone who is taking up weight lifting for health and fat loss. I have found that I despise deadlift and barbell back squats, and simply will not do them. I will have to try this hack squat machine in place of barbell back squats. What do you all recommend for barbell back squats and deadlift alternatives ?
I substitute a sitting leg press exercise on a machine over squats. As for Deadlift. If your target is hamstring then dumbbell goodmorning does the job..
This exercise have me allready fatigeu after few sets this burn is insane muscle recruitment way safer and better for building muscle in The lowerbody especially when performed all the way down come's down to mechanical structure
I almost got crushed under this one, stay safe everyone, that machine have murderous tendencies😅. Forgot to check the weight, and also, i did not figure out how to lock it.
Physiques of Greatness with Chris, has a great video about that. He says you should re-adjust your feet so your knees don't hurt, he mentions moving them up on the foot plate.
the same way here all in the knee except in the legs and bootie I think that machine is not for every type of body Im petite 5 ft only and my legs are more shoter than the rest of the body. Is the only machine that I have problems.
Great information! I have a question. I am making instruction video's to send to my clients but I don't have a hex squat machine in my gym. Can I have your permission to use your footage to show them?
Similar situation here...first time i did this machine (no weights added) my legs were sore for days...weeks later, i can add some weights, but can only do about 5 reps
@@Discovery_and_Change 🤔 I'm curious I have a bad lower back so I don't do squats but I can do like 100 lbs each side on this thing. I thought it wasn't a lot but I don't have regular squat to compare.
This machine scares the hell out of me🤣 I changed gyms and my old gym had a reverse squat machine which I loved and could lift over 300 pounds on but my new gym has the regular version and the way it’s angled doing it in reverse is impossible I be feeling like my feet be slipping on the platform which is scary it makes me feel like I’m to short I can’t even place my feet high on it to do glutes,I gave it up n just do leg presses now
Is this the best alternative to squatting ? I to nervous to do standard one after suffering a spinal injury (three disks) a little over a year ago. What are best alternatives for squats and deadlift............. *QUAD*
See if your gym has a back supported hack squat. If not regular hacks should be fine. Just start off very light with a lot of reps. Make sure someone shows you have to perform them correctly. Because you can hurt your knees if you don’t place them in the proper position.
@@markjones1126 this comment could save your life. Hurt my left knee in this excercise 4 days ago cause of slightly off form. It's the first day i can walk properly again. Wish i saw your comment last week lol
To the person reading this, you’re absolutely amazing and wonderful! God is SO great! God is SO real!! God bless you!!! God bless everyone!!!❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
You need to be very careful with this exercise as I just got a bad injury in my lower back while doing it , actually I don’t recommend it you better use the seated leg press instead ! I am lying in bed for a week now and still :((
seated leg press is potentially far far worse for lower back because as the weight is lowered you must brace your core very hard so as not to go too deep and cause high amount of flexion and compression. No idea how you damaged your back on hack squats, your back is fully supported and the machine should not allow you to go deep enough to damage your back.
@@Jafmanz Lower back injury is common on this machine. It happens when the feet are placed a little too high on the base plate, it creates space for a slightly deeper squat; that extra space causes the lower back to round and lose contact with the back support.
@@Jafmanz I can confirm this. I injured my back a month ago with leg presses by putting my legs on lower end of platform and using full range of motion like in ass to grass squat.
***** I'm a little overweight, Id like to get ripped in 2017 though, tbh when you box, workout and walk close to 10k steps per day, it's not hard to lose the excess flab and it affords you the opportunity to enjoy your food but hey, it's Xmas. With regards to being smaller, I'm actually bigger than him, I used to get strangers asking if I do weights BEFORE I started going to the gym. Now, the burning question.. Which of the two are you?
Ok first off, why's this guy's legs shaved? He's no competitor. Second, his eccentric motion was far too quick, especially on a machine that removes the need for balance. Machines are particularly good for slow eccentrics. Don't these guys know that the negative is just as crucial for hypertrophy as the concentric?
This is better and harder than a barbell squat, i do both (with correct form) and i find this more difficult than a barbell squat. And it stimulates my leg muscles much more than a barbell squat. Both are great, but i think this takes the cake.
Entavlaw my squat form is perfect, I've been squating for years and I've been trained by a lot of personal trainers that have helped me perfect my form. It's not about the machine being supported, it's about the angle it's positioned in. The angle is what makes it harder.
![“อ.เบียร์ คนตื่นธรรม” มาตามคำเรียกร้อง แหกศาสตร์ฮวงจุ้ย เตือนสติอย่างมงาย | แฉ 7 พ.ย. 67 [1/3]](http://i.ytimg.com/vi/5fc4S3xBNfc/mqdefault.jpg)
I underestimated this exercise
It was tough
I would suggest everyone that start with no weights and correct your form
amen
Absolutely, even with no weight at all it’s hard to do with good form for beginners
Just finding video like this to confirm that the machine challenges my quad.I am usually back dominant when squatting. This helps me with isolating the quads.
Hardest excersise but the most satisfying
So true! Love the results from doing them but they kick the breath outta me 😂
Most humbling exercise
I thought was just me but as a smoker damn .. i thought was a bitch coz i felt like i dont go hard enough coz i get angry unless im to end of my wits on a set
You mean most depressing
My lower back still hurts a bit going too heavy with squats or deadlifts from a lil’ strain I got a little under a week ago. Thought I’d finally give this a try, gotta say, if you need to go lighter and get a little volume, this and reverse hypers are a blessing.
Hack squats are easier on the back then smith machine squats, for instance
@@BabyAbood123 i LITERALLY had this exact conversation about 2.4min ago!
one thing you might want to do, if you've not done it already, is get your spine checked. i had the same problem - pain with heavy squats and deadlifts when going heavy, even when I should have been able to manage fine. Also noticed it was hard to stay level - the right side of the barbell always felt heavier than the left. Correct grip, switched grip, used a measuring tape to make sure i was exactly even on both sides, nothing worked. It was an experienced bodybuilder who told me my spine had a slight right-hand curvature and that's what was messing me up.
Make sure your quadratus muscles aren’t imbalanced.
My lower back hurts sitting on the couch. Im not old. Just worked normal jobs lol. I definitely need to try this exercise tho
Just did my first 8 reps on this machine and holy shit I hate it but it’s so good
This exercise along WITH A PROPER DIET built my legs!
this exercise is rough. I hit about 15 reps with just a couple plates and I can barely walk. Can't wait to do some more!
FAILURE💪 always go till failure!!
@@ericabaggese4219why failure compared to rep range?
@shh711 Failure trains your muscle to its best potential .. But that doesn't mean that you take a light weight and go 30 to 40 reps , the rep range varies for different goal ( for hypertrophy it is 8 to 12 )
I didn’t take the net weight into consideration and got humbled real quick 😂
i always check😂
You mean gross weight
My workout split
Monday - Chest focus(5 exercise) starting from heavy(mainly 90 to 95% load) and then droping frequently in each set.
Tuesday - Deadlift only😅 (starting from heavy(75 to 85% load) and then drop.
Wednesday - Back, 5 exercise(4 to 3 sets of each exercise), load - depending on my back situation.
Thursday - Shoulders(5 exercise), same starting heavy(85-95% load) then drop. Advantage of doing on Thursday- Shoulders get fully recovered after hitting chest.
Friday - Biceps & Triceps(3 exercise of each muscle means total 6 exercise), load - heavy(85 - 95%) to mild(which i can push or pull upto 12 reps) weight. Advantage - muscle get recovered after chest and back day workout.
Saturday - Legs(5 exercise) Starting with Raw Squats and sometimes hack squats(load 85 to 92%) and then drop. Advantage of doing on Saturday - Because Sunday is ahead😂
No Abs - it get stimulates in deadlift and Squats.
We need to discuss your definition of "slightly less than 90 degrees"
Scott Andrew people throw 90 degrees all the time it’s so annoying
I'm dead!!! I do this and it reminds me of this guy lol
Ass to grass
Straight to the point .👌🏾
Really wish I had one of these at my gym! would go really well with my coaching edition
No these machines arnt very good. They're too easy to load heavy weight on. Not very effective
@@melsoro7311 u never used this machine otherwise u wouldt say its easy 2 put weights on them its way harder than squat with same weights
@@leroyschinkel1359 Exactly lol tried this machine lately and I thought 20 kilos each side would be the minimum I start with but I couldn't even move
@@melsoro7311 these machines are actually great and better than traditional squats in many senses. Less risk of injury and better stabilization for legs which leads to better muscle growth.
Very clear, quick user instructions, brilliant 🙏🙏🙏
Trump 24
Around @00:17 "Place your arms on the side handles of the machine and disengage the safety bars, which on most designs is done by moving the side-handles from a facing-front position to a diagonal position."
Video footage: Literally the complete opposite of what he just said.
Yes I noticed that. Also, re depth: " ... the point at which the upper leg is below parallel to the floor ...". Surely meant just below parallel to the _foot plate_. The upper keys become parallel to the floor at about 1/3 of the way into the descent!
Veery difficult exercise but rewarding at the same time
DS is 1 of my favourite exercise and my favourite machine.i do heavy weights 4x a wk .I luv doing weights .
Yes you can lock your knees if you're not purposely shooting knees during the concentric with heavy weight
why would you want to take all the weight off your muscles by locking? makes no sense
We northerners don't bend the knee,
regards the real north 😁
The other day i tried it i put just 20 kg and i did fall trying to do the 90° degrees and when i tried to put back the machine up i couldn't a guy of the gym helped me 💀😭😂😂
they had just put this machine in Blink Fitness and i had no idea how heavy it was. I have used this machines years ago at a different gym. Should have tried it without weights
it's really helpful because the video is very detailed
Says not to lock knees
Guy locks knees at end of video
If its light enough who cares
It's light because it's to show correct form, which he didn't have....... Some people *cough cough* can't do higher weights with good form.
shoutout to anyone who can do more than 1 plate on this machine lmfao
3 plates
Honestly didn't know it was this hard. My buddy started me off with 40kg and I've been going regularly to the gym for like 2 months now. Am I doing something wrong?
I forgot how tough this machine is. I'm humbled. I do mines all the way to the bottom. I do those with no weights for now. I have to strengthen my joints
Looking forward to trying this on leg day
It's a torture machine in my opinion
How did you go? 😂
I tried using it but the safety bars wouldn't move 🥴 and i didn't wanna keep trying to embarrass myself. I've seen other people use it though so not sure what I'm doing wrong
Push up with ur legs before u move the safety bars aside
@@FS-46 I had the same today but it was set too high so i couldn't push up with my legs....?
@@pereiraplaza222 before u chose ur position drop ur legs lowest point so u can toggle the safety bar with hands then adjust ur position for u squat👍
@@FS-46 I don't understand. The head rest with the handles was set too high. My legs were fully extended so i couldn't push the head rest up with my legs to remove the safety handles. What would it help to drop my legs to the lowest point if i can't remove the safety handles?
this machine should be known as Tom Platz's Press
Nice sentiment but it's named after its inventor. Platz would never have been able to use one of it hadn't been invented.
It’s a fun and relatively safe machine to use. I’ll never do real squats again. Almost killed myself one time.
As someone who is taking up weight lifting for health and fat loss. I have found that I despise deadlift and barbell back squats, and simply will not do them. I will have to try this hack squat machine in place of barbell back squats. What do you all recommend for barbell back squats and deadlift alternatives ?
Try Romanian dead lifts instead of normal deadlifts.
Chin-ups
Trap bar deadlift
For barbell squats alternative will be leg press machine and for deadlifts do either t bar rows or seated cable backrows
I substitute a sitting leg press exercise on a machine over squats.
As for Deadlift. If your target is hamstring then dumbbell goodmorning does the job..
I’ve always hated hack squats
It's a great exercise.
Sounds like the safety tutorial showed in airplanes
This exercise have me allready fatigeu after few sets this burn is insane muscle recruitment way safer and better for building muscle in The lowerbody especially when performed all the way down come's down to mechanical structure
You gve best knowledge sir i luv it
I almost got crushed under this one, stay safe everyone, that machine have murderous tendencies😅. Forgot to check the weight, and also, i did not figure out how to lock it.
😂😂😂😂😂
LoL 😅 happened with me today
I know how to use the hack squat but my question is should I squeeze my glutes at the top, like I'm air squatting?
Yes
teachii 8
In all glute exercises you should.
I have tried this exercice but I can't go down. It look like easy in the video but for me its not. My knees are too weak maybe?
Try putting your feet a little higher on the platform.
+Andrew Herrera right
Me too i tried it and my knees just gave up
Physiques of Greatness with Chris, has a great video about that. He says you should re-adjust your feet so your knees don't hurt, he mentions moving them up on the foot plate.
the same way here all in the knee except in the legs and bootie I think that machine is not for every type of body Im petite 5 ft only and my legs are more shoter than the rest of the body. Is the only machine that I have problems.
so dont brace ? i find it that i can lift way more bracing.
Always brace 👍🏽
Is this bad for knees?
You see Tom Platz doing it then it must be something😊
what if you cant get back up after going too deep what do you do
How high should you position your foot on the stand?
When we go up our leg should be straight or not???
Is it okay if you go to 90 degrees
Great information! I have a question. I am making instruction video's to send to my clients but I don't have a hex squat machine in my gym. Can I have your permission to use your footage to show them?
It depends on the auamebxusjfbd
Any idea where to get those sneakers?
Why my knee started paining very much
there is no reason not to straighten your knees and a deeper stretch than this is better I think generally
How the hell can u lock out your legs at the top of The movement?
This is way harder exercise than it looks
Hack Squat > Barbell Squat.
What is the difference between this and using it for the reverse hack squat?
the reverse version is for those whom are looking to injure themselves
@@esper6126 Both ways on this machine is for people trying to achieve injury
@@Illstatevid isn’t this one good?
@@esper6126😂😂
I literally don't put any weight on this machine and do 3x 12 reps, depressingly weak 😩
But isn't that like doing a normal squat?
@@pixik0970 no you should try it, it's really odd
Similar situation here...first time i did this machine (no weights added) my legs were sore for days...weeks later, i can add some weights, but can only do about 5 reps
@@Discovery_and_Change nice keep going man, I've just been doing barbell squats instead aha
@@Discovery_and_Change 🤔 I'm curious I have a bad lower back so I don't do squats but I can do like 100 lbs each side on this thing. I thought it wasn't a lot but I don't have regular squat to compare.
I hate my legs and would love a personal trainer and a nutritionist to sort me out,money is no object it means that much to me
This foot placement targets the quads or hams?
Lower your feet are on the platform you’re hitting quads the higher on the platform you’ll hit hamstrings
I done some tonight it wasnt a heavy weight as i cant get down that low . I guess im not flexible enough atm . But i felt my quads pumping up
This machine scares the hell out of me🤣 I changed gyms and my old gym had a reverse squat machine which I loved and could lift over 300 pounds on but my new gym has the regular version and the way it’s angled doing it in reverse is impossible I be feeling like my feet be slipping on the platform which is scary it makes me feel like I’m to short I can’t even place my feet high on it to do glutes,I gave it up n just do leg presses now
Aren’t u not supposed to lock ur knees out?
dudes voice sounds like airways safety instructions
Is this the best alternative to squatting ? I to nervous to do standard one after suffering a spinal injury (three disks) a little over a year ago. What are best alternatives for squats and deadlift............. *QUAD*
See if your gym has a back supported hack squat. If not regular hacks should be fine. Just start off very light with a lot of reps. Make sure someone shows you have to perform them correctly. Because you can hurt your knees if you don’t place them in the proper position.
Quad Almighty You can do barbell hacksquat.
I would say leg press (lol ikr) and weighted lunges. As far as compound lifts go
@@markjones1126 this comment could save your life. Hurt my left knee in this excercise 4 days ago cause of slightly off form. It's the first day i can walk properly again. Wish i saw your comment last week lol
@@metalsmedtje
What did you do wrong??
Let's turn to God Theseasonorg explains the whole Bible God bless.
To the person reading this, you’re absolutely amazing and wonderful! God is SO great! God is SO real!! God bless you!!! God bless everyone!!!❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
My hips are like spaghetti on this , can’t lock it straight
I cannot do this exercise to save my life
i dont know what im doing wrong sometime my back hurts :(
don't let your lower back come off the seat, it needs to stay in place
I tried this, didn't get a good range of motion as im short. What do you recommend? I was thinking plates to give me a boost in height
good idea
Omg same happens with me cant go lower to the point shown in this video
im 5 feet 6 just squat until ur ass almost touches your ankles, start with no weight to get the mechanics of it
very difficult especially if u fat and go as low as possible with pause at the bottom
Stay natural
i can do this exercice because i have an injury of spondylolidthesis grade 1 !?
ask a doctor man not a youtube comments section....
Yes as having a spondylitis I do these regularly
I'm 64 kg I it with 140 kg 🙂
He not told how far away you need to keep ur Feet ...
Shoulder width
That's like asking how far away you keep your hands for press ups. There isn't a wrong answer.
What if the gym doesn't have a hack squat machine
stop going to the gym and eat more junk food
You need to be very careful with this exercise as I just got a bad injury in my lower back while doing it , actually I don’t recommend it you better use the seated leg press instead ! I am lying in bed for a week now and still :((
seated leg press is potentially far far worse for lower back because as the weight is lowered you must brace your core very hard so as not to go too deep and cause high amount of flexion and compression. No idea how you damaged your back on hack squats, your back is fully supported and the machine should not allow you to go deep enough to damage your back.
@@Jafmanz Lower back injury is common on this machine. It happens when the feet are placed a little too high on the base plate, it creates space for a slightly deeper squat; that extra space causes the lower back to round and lose contact with the back support.
@@Jafmanz I can confirm this. I injured my back a month ago with leg presses by putting my legs on lower end of platform and using full range of motion like in ass to grass squat.
Do it to the side!! *NOT IN FRONT OF ME!!!!!*
Is it good for belly fat burning??
And engaged overall muscle?
Not belly fat burning no. That is done through diet.
I do hack squat can this burn thighs or make bigger?
Muhammad Hamza No such thing as spot reduction.
The only way to burn thighs is to lose body fat. This will make them bigger by building muscle
You can't choose where you burn fat
This shit is no joke lmao
Imagine making an 18min video on this and thinking people will watch it 😂
He stopped going deep after the first rep, so..... 🤷🏼
matrix machine are the worst ^^"
👌👌👌👌👍🏼👍🏼💪🏻💪🏻💪🏻
Don't bend your knees !!
still doesn't explain why there called: "hack squats" instead of just squats
sorry but he doesn't lift
***** I'm a little overweight, Id like to get ripped in 2017 though, tbh when you box, workout and walk close to 10k steps per day, it's not hard to lose the excess flab and it affords you the opportunity to enjoy your food but hey, it's Xmas.
With regards to being smaller, I'm actually bigger than him, I used to get strangers asking if I do weights BEFORE I started going to the gym.
Now, the burning question.. Which of the two are you?
nice blog
Why no full squat? Bad bad....
i thought it's a soft por. . nvm
This shii just hurts my knee
You all know Jesus Christ as your Lord and Savior?
What's with the porno music?
Umm what porn are you watching? Female friendly?
Huhu huhu he said unit.
Ok first off, why's this guy's legs shaved? He's no competitor. Second, his eccentric motion was far too quick, especially on a machine that removes the need for balance. Machines are particularly good for slow eccentrics. Don't these guys know that the negative is just as crucial for hypertrophy as the concentric?
Maybe he is a model? Maybe he is a swimmer? Why does it matter to you how much hair is on his leg?
@@angryjalapeno models can't have hair? And I was just wondering the reason.
The weight was too light you moron also what does fucking hair have to do with this
Its a great video but idk its kinda turning me on! Wtf! He's so slow and the music in the background is probably the culprit lol
Pretty useless machine unless you just can't squat.
Actually it's not useless. Definitely not a replacement for back squats but can be added for that additional overload once you get knee Varus
Or all the squat cages are occupied at the gym with queues on top.
@@SantiagoArraga or all the thousands of people with back issues from injury or defect.
Lol its alot better than squats squats is overatet
Garbage, just do the barbell squat.
This is better and harder than a barbell squat, i do both (with correct form) and i find this more difficult than a barbell squat. And it stimulates my leg muscles much more than a barbell squat. Both are great, but i think this takes the cake.
Harder than a barbell squat?? The weight is literally balanced by the machine..your squat form is probably awful.
Anyways, why not do both
Entavlaw my squat form is perfect, I've been squating for years and I've been trained by a lot of personal trainers that have helped me perfect my form. It's not about the machine being supported, it's about the angle it's positioned in. The angle is what makes it harder.
Rumboltz you probably aren’t squatting much
Rumboltz It’s good for those whose have overdeveloped glutes but smaller quads, like me. I have big glutes, because I usually do squats atg.