What Makes This Exercise So Great? The ORIGINAL HACK SQUAT for Quad Sweep
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- Опубликовано: 1 окт 2024
- One of the hardest exercises ever for Quads. Let's take a closer look at what's so good about it!
Featuring: @atlaspowershrugged & @rangeofstrength
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Your ability to admit when you're wrong and give credit to the person who corrected you and explain why you were wrong is incredibly underrated and puts you ahead of most even if the numbers don't show it.
Thank you! 🙏
@@coacheugeneteo thank yourself and keep it up. Social media is bleak otherwise
Was thinking the exact same thing.
@@coacheugeneteoI love that about you. Real man!
Great video! You could easily have ignored my response as a lot of big channels would have. I don't know you, but that's certainly a big clue as to your integrity and passion for the craft as opposed to personal aggrandizement! And you made a much better video on the original Hack Squat than I could have!
How tall are you and what is your bodyweight
@@zynthos9 6'0 210 right now
Love that you made a whole video explaining and owning that you were wrong/not completely right and why you came to the erroneous conclusion. We need more of that in fitness and in life in general
Thank you! 🙏
true words
Nice video man. I wish I could do all these exercises like you have been doing, but I am still unflexible and not so strong. I started working out recently though, and going to gym every other day. I also included myself a great meal plan from Next Level Diet. I hope I will slim down fast so I can start with some calisthenics. I believe in myself, that's the most important thing.
It takes time, stay strong and motivated, you and I will get there
That wild kneeovertoes guy suddenly appearing.
I tried the reverse hack deadlift today, far more load on the quads and less pressure on the lower back. Also felt far more comfortable. Will try the original later this week. Many thanks.
Yo Eugene. I've been using a forearm exercise you suggested (the one where you attach weights to a barbell and roll it up and down) - thanks so much, it's amazing! Complete forearm burn throughout - unreal! Forearms are growing again!
What excersizes were you doing before?
That workout hot different don't it 👍🏽
@@maherzain434 fat gripz on all bicep work. Never using straps. Some forearm curls. The fat gripz' put a quick 5/8 inch on them but then plateaued.
@@YouAreNotFree1 ohh okay nice
@@YouAreNotFree1 Would you recommend fat gripz or should I skip them and go straight for the barbell roll? What do you think?
George Hackenschmidt sounds like the name a child would give if asked who the inventor of the hack squat was. Brilliant
I’ve been doing the way you originally demonstrated for years. And people laughed at me at the gym saying I wasn’t ‘deadlifting’ correctly. I told them it’s sort of like a barbell hack squat, and really smashes the VMO and lower quads. No I’m not doing them the actual way they were originally developed, but they’re so good! Constant tension on your lower quads. I have quad tendinitis and can’t do leg extensions or walking lunges so these are an amazing alternative - 0 quad tendon pain whatsoever.
Do you actually have to balance on your toes for it to be effective or can simply raising your heels on plates also work? Might be easier to go hard if I wasn't concentrating on not falling over. Definitely gonna give these a go, thanks.
You can do whatever you like really. There's no rules here 😅 elevating the heels May be a good option!
I've been interacting with your channel for a few days. At first I thought this is a fitness channel with some creative exercises only and some decent amount of knowledge. But this video wins my sub. You're the man for owning up and keep learning.
Thank you! 🙏
The dude in the old pic is more upright, you're leaning a lot
This is powerlifter move, Jan Luka, multiple strongman champion,now he is in his 70's and still lifting
Another type of barbell hack squat that isn’t the original variation but mimics a modern machine hack squat is doing it with your back posted against a wall (or any other vertical flat surface) and sliding up and down. Just be aware that big enough plates can bump into the wall so it is better done with dumbbells or smaller plates on the bar, but it mirrors the movement very well for those with limited equipment and it’s super safe to bail out of (literally just put the weight down).
That's great!
I just tried this with a foam roller behind the back and a kettlebell and it feels pretty close to a hack squat machine.
Eugene is being modest here-these are called Teo Squats and they saved thousands of quads during the shutdowns last year.
I've seen people do these with foam rollers or skateboards to reduce wall friction
@@sdrncod1019 Lmfao I didn't even know he's talked abt them before, I found out about his channel pretty recently (From the whole barbell movements video that got a lot of attention). I'm glad he's preaching them, it's a great movement. I saw them in some random-ass tiktok clip on my ig explore page and usually 95% of the "try this exercise!" reels i see are dogshit but that was one of the few that really stood out to me.
Looks like a KOT exercise. Knees are completely flexed, hamstrings cover the calves, and strong feet are a must.
Holy shit tried these today . I mistakenly did them 4th in the rotation . I struggled with 65 pounds lol it’s all about repetitive exposure to the movement to conquer the form . But Jeez these are rough .
Bro!!!! Respect to you man!!! I was doing the Tom Platz hack squat which strengthened my knees, this looks like another addition to my leg workouts!!! Thanks again!! 💪🏾💯
Dude u r using a barbell so ur gonna lose all ur gains obv. didnt you see that famous video, why i stopped doing barbell movements and u should tooo hmmmmhmhmhmhmhm. just u w8.
(le meme)
If this exercise is too difficult right off the cuff, start off with hindu squats for a few weeks and then graduate to Hack Squats
I've been preaching the barbell hack squat for years. Thanks for giving it love it deserves. This exercise lights up my quads.
Poliquin would yell at you for not having an upright torso 😅
Love content like this. As someone who has had a severe hip injury i love to see more knee dominant exercises that are still taxing. I used to be a powerlifter and the squat used to be my best lift but no more, and stuff like this gives me hope.
This video made me hit Subscribe. I appreciate the honesty and explanation you showed here. And I just appreciate openness to discussing and potentially correcting the long held beliefs that might be there just out of pure convenience.
Here in India, some competitions are held which are called Strength Lifting Competitions and being a hobbyist power lifter, I've dabbled in a few of them. In those competitions competitors have to perform three lifts: Hack Lift, Incline Bench Press, and Strict Barbell Curl. I haven't heard (I haven't heard a lot of things) of these competitions being held anywhere else in the world.
That’s quite interesting. Would love to see some videos of those competitions.
Your Humility sir only serves to boost your credibility. Thanks for this video. On a side note, where did you get those wedges? I’m looking for something similar
Thank you! 🙏 and Amazon search squat wedge
I don't even think I could move quite like that
this is why im subbed to you Eugene, admitting when you were incorrect and giving credit where credit is due 👍✌️
Thank you! 🙏
The real BB Hack squats when done right, use about 25% of the back squat weight.
25% would be mighty impressive. My back squat is about 300lbs and just a 35lb Kettlebell with this variation will have me on the ground after 10 strict reps
this is not an exercise to rush in to, full knees over toes and calf coverage needs some tendon adaptation for some people
Of course. That goes without saying for EVERY exercise. Don't rush into it without finding your start point and working up
Im loving this surge in oddlifts. behind the back deads are awesome. this actual hacksquat is genuine nuts in regards to how difficult it is. i muvh prefer how it loads the spine. i cant seem to tolerate a bar on my back unless its unilateral movements.
Next exercise should be Meadows Row, rip Jhon❤️
Good call
Today the Hackenschmidt squat is more valuable then ever because unlike the backsquat it doesn't require a squat rack. If you cannot go to the gym because of a new lockdown or because due to the lockdownyour gym has gone broke and has closed down forever, you have to train at home. Not everybody has at home enough space for a squat rack. Therefore it makes sense to return to a squat that was popular when nobody had a squat rack.
You are knowledgeable and articulate. Any man that can admit it when is wrong, and still move forward, gets my support.
New sub. for you. Thanks for sharing.
THE FIRST world heavyweight wrestling champion🏆
The Barbell hack squat that you showed in your previous video was popularized by Steve Reeves and Vince Gironda/his pupils like Larry Scott
I'd say the main reason I've incorporated this lift into my leg day is simply because I don't have access to the hacksquat/leg press machine. I workout at home and I really do miss having those two pieces of equipment, but I'm not going to go out and spend $3000 dollars on a hack/leg press combo machine for my garage gym. This workout is the perfect medium to blast my quads like the leg press use to do.
Well if that is s the case do Johnson Squat, Jefferson Squat and Zercher Squat. You won't need rack for those.
Barbell hack squats are basically all I do for quads at this point
I was always curious on why people squat on the heels. In judo we do throws all of the balls of your feet (on your toes) whenever do do squat jump drills it's in that motion so I'm definitely going to implement these more
Also in Ballet and other forms of dance/sport combos, this really is something that´s pretty limited to modern gym culture, even in old gym culture they didn't squat on their heels.
Oryginal Hack Squats where very popular from 1894 untill late 1970s. Than someone developed Hack Squat Machine around 1970 and populatity decreased. Problem is that Hack Squat Machine has nothing to do with oryginal movement except name. Totally different filling and results. In the late 1800s there were no squat racks . So we got something like Johnson Squat, Jefferson Squat and Hack Squat. Don't mix them with a Zercher Squat that's from early 1960s. For those who don't know Zercher was federal prisoner who liked to lift weights. Since there were no squat racks in the prison he used two pairs of wooden boxes as a rack. Because boxes could go only so far up elbow grip was developed. Lately they become popular again.
Oh boy. I've got chest and quads today. I'll ditch my extensions for these. Wish me luck🤣
Enjoy!
@@coacheugeneteo well. I did it! I like like them slot - they def made my 6 sets of squats harder! I did them in front of a wall because I kept losing balance, my head is a little sore as that's what I used to regain balance given my hands were busy!
that looks hard as fuck to do. great video, anothe reason to add to the list of reasons why this is a top 5 fitness channel
Surprisingly challenging
This is great, why is EVERY form video/article about barbell hack squat not this though :/
YOU ARE COMPLETELY COPYING KNEESOVERTOESGUY MATERIAL AND NOT GIVING COMPLETE CREDIT AS THIS IS WHY YOU ARE EVENING TALKING ABOUT THIS!
😂😂😂 it's not his material
@@coacheugeneteo this shows your true colours. You are finding content from other creators and not crediting them which is obvious and for you to say it’s not his material is quite shocking. You going to say you don’t know kneesovertoesguy, watch his content or heard him speak about the history behind hack squating?
Great video Eugene! I was in a gym once that had a welded wedge in a steep v angle. I didn’t know what it was for. It hung on the side of the hack squat machine. It was a “ frog squat” wedge that was custom made for the unit. On the inside of it was written “ Goronda attachment “. The move was super quad dependent!
just do somersault squats...why such a complicated explanation about hackenschmidt?
I have and do experience with the Deadlift and Hacksquat. At 150 lbs, I pull more with the Hack than the Dead. 500/475 Videos are posted on my page.. I love them both.
I am no expert but this squat looks very dangerous and odd! And to be on your toes while squatting puts unnecessary pressure on the wrong spots! Can’t see why is suppose to be “special”! Please enlighten me! Anyone ?
Careful, I hear that barbells cause joint strain 😛
😂
Would love to see more on weighted pull ups.
The man in the old photo is not George Hackenschmidt. Also, the lift is not named after him; in Hackenschmidt's day it was known as the "hacke" lift in Central Europe ("hacke" means "heel" in German).
Mwhen I do the og hack squat I actually rest the barbell on my hips, it helps a lot with balance
At least warn people they should spend time preparing their flexibility and the connective tissue of their knees prior to making these extreme positions (Original Hack Squat and Frog Stance Machine Hack Squat) a staple in their routines employing any significant weight. Guarantee high-priced Orthopedic Specialists salivate at the potential billable hours on the horizon from videos like this.
Great vid 💪 if I can suggest something from my own experience it would be to stay more upright, similar to Atlas' demonstration. I feel like it puts less stress on the knees and more on the quads(especially rectus femoris, I guess due to the bigger stretch placed upon it). BUT, it is harder to balance and go heavy(like more than half BW).
I've seen some Tom Platz's training footage and He also used the Frog Stance on most leg exercises.
Yes!
@@coacheugeneteo now I can't wait to take my quad game to next level with this hack squat variation.
Going to try these today. Looking forward to the awkward glances I'll receive. 😁
I like this take on the topic by the late Charles Poliquin: ruclips.net/video/yTxWx6RCHQQ/видео.html
He says in the video that this is the way to do the hack squat. Of course, there are various hack variations, like the 'hack deadlift' you performed, or the original hack squat version prescribed by George Hackenshmidt and performed by @atlaspowershrugged, all with their own benefits and limitations, so difficult to declare one variation is greater than the other. However, I just wanted to throw this variation into the mix, which seems a bit of a hybrid between the two versions shown in your video. It has the added stability of the angled slantboard over the original version, but then is more squat than deadlift compared to the version you performed.
I do modern hack squats w a bar and bands and stopped doing regular squats 2 save my back.To do a reverse deadlift,one must keep the bar closer to the body and take a much stiff legged approach.
How in the name of God has someone like this managed to get a following? The internet is a house of cards.
And to be clear....it's simply a weighted plié, from ballet.
Getting your tibia as far forward as possible is what makes the quads work best… bc you want them to be perpendicular w resistance
If you use a belt squat type setup and even hold onto something for balance… quad killer and doesnt require much weight… much like a sissy squat
Tried the way you were doing them first and just get the barbell wedged velow my backside.
Ohhhhh so its a sissy squat with the barbell on ya butt. Fuckin sweet. I been doing sissys for quad sweep for months. Knew i was on to something, my quads have been trashed 😂
It's tough but worth the reward! Try not to wobble!🙂
this is great since a hack squat machine is very expensive and takes up a lot of space! Just a barbell can do tons of exercises on budget and limited space
This one scares the hell out of me. I'm sure they will help *if* you don't injure yourself attempting them? Sticking with weighted ATG goblet squats.
They are pretty safe as poundages used on them will likely be very low
After adding these to my leg day I know seeing mans rep 40kgs is unbelievably impressive
Idk if I'm tripping but I dont think that was a picture of George Hackenschmidt
what about the curvature of the back. one that you're not supposed to do? why is ok here but not on a regular deadlift? that guy that was doing the heavy weight, if he was doing a normal deadlift, that back collapsing would be pointed out as something not to do.
Bad for knees !!!!!!!!!!!!!!! , especially for folks with longer legs....
Has anyone noted that the picture you show is not Hackenschmit himself but another lifter in the book Super Strong?
Thank you! I've been doing this wrong for years.
I can't wait to try this on my quad day 🤗
Your body needs to be more upright, less slanted forward as if you were doing a traditional deadlift. Love the content!
Hey love the video. However, that picture was not George. He was bigger than that as a 19 year old wrestler.
Tom platz known for his legs and hack squat variation
Um the pic was not of the guy doing the hacke squat is not George Hackenschmidt
Being taller and older, my knees are in too much pain if I try them the way George did them. I can at least comfortably do them with no knee pain if I do them hack deadlift style in the smith machine.
Your integrity is admirable.
Whats the point? Your not big and your not strong. And you dont even have a good physique. So who cares about it.
Love to start people with a KB behind the back on this one!
shoutout to alphadestiny for getting me into doing this back in the day! at around 3x bodyweight on this lift
This was awesome, usually perform this with a kettlebell and love hearing someone with Eugenes expertise confirm that these are actually valid exercises💪🏽
The movement seems more like a sissy squat with a counterbalance behind the back tbh
Yes, more challenging exercises please. I'm adding these to my current routine next week. Thanks
Kool, but why are you wearing a hoodie that's 5 times over your size?
I did these kind of hack squats with bodyweight, although I did heel elevate on a bumper plate instead of heels in the air. at the end of a leg session and felt crazy. Tried 25kg and my knee nearly exploded 🤣. Definitely take it slow with these, although I stopped them a while ago.
I've done these with a kettlebell and you can really feel it in your quads.
Perfect. Now internet move on lol. See you next video, thanks for the content!
I'll try this exercise on the next leg day.
I have big glutes, so I move the barbell with my arms to my side. I use squat wedges to elevate my heels.
Please do a PPL split workout for a complete week.. 2 * PPL in a week..
Thanks for the shoutout Eugene! Great video and overview of the difference. 🤘🏼
Thank you! 🙏
Any chance you can cover technique on the Olympic lifts.
and how the f"$# do you hold over 100 kg at 75 degree angle?
The same guy who said stop using barbells is using a barbell!
Something @kneesovertoesguy should try out
Is this similar to Kneesovertoesguy
No chance. Not with my 43 yr old knees
Here is a way to do hack squats without the instability and thereby allowing you to really focus on the quads: Wear weightlifting shoes, place your hels on the feet of a squat rack or on 1-2 weight plates, wood block, whatever ... now, instead of using a barbell ideally use a kettlebell. Grab it by the horns with a close, pronated grip, retract your shoulders and keep the the back of your hands at approximatively coccyx height. keep this posture and now do your reps. You probably won´t need anything heavier than a 24 kg kettlebell especially id you´re doing it later in your workout or as a substitute for leg extensions (becaus it basically is zero hip movement and nearly 100 % knee movement).
Basically like this, but putting something under your heels yo balance / coordination is not an issue: ruclips.net/video/4mlMPTdYjYQ/видео.html
Neat. I came up in a the same gym as Lucas! He’s a great fella!
Tom Platz is famous for doing sissy squats on the hack squat machine.
Yes!