Let's talk about the pin loaded hack squat. First, lets define what a hack squat actually is, and how it's different from a leg press. A hack squat is defined traditionally as a machine where your upper body moves and the platform you're standing on remains stationary. The leg press is the opposite of this. The leg press, you keep your upper body stationary and the platform is the articulating piece. Pin loaded is where you love the pin on a weight stack to adjust resistance. Plate loaded is where you increase or decrease resistance by adding or subtracting plate.
Now that we understand what a pin loaded hack squat actually is, how do we use this variation of hack squat. My hack squat has 2 upper body positions - upright and flat. The upright position is easier to get on and off of, and it's also easier on the shoulders since the pressure is dissipated across a larger surface area. The flat position usually allows people to get more depth in their hack squat. There is some research when analyzing the squat that upper body position influences muscular recruitment of the quads with a forward lean recruiting the rectus femoris less than an upright position. I couldn't find this for the hack squat specifically but my knowledge of anatomy and physiology tells me this is also true for this exercise as well.
Anecdotally I don't think this is a major difference. I find the main difference in how I feel the exercise has to do with foot placement. If I keep my feet on the upper platform I feel it more in my outer quad sweep. If I keep my feet low I feel it through my entire quad.
How you use it depends on you. Personally, I prefer the flat back and low platform because this is unique to the hack squat. I can't replicate this with a back squat or a leg press. I can do a heels elevated goblet squat and get something similar but I can't load it nearly as heavy. I believe this is where the hack squat is unique and it can be leveraged in a program.
10 Week Program - tinyurl.com/mtacrv65
For online coaching email train@wallacefitnesscenter.com
If you're in the gym and interested in personal training just grab us in the gym or send us an email.
00:00 - Defining Terms
01:00 - Back position
01:53 - Muscle Recruitment
02:25 - Foot position
03:25 - How I feel it
03:52 - What's unique about the Hack Squat
05:00 - Training
25 июл 2024
