Dr. Mike, ur my genuine favorite youtuber atm. I look forward to new uploads everyday and respect you a lot for the value as well as entertainment you provide. If you manage to see this, thank you for being a dependable and trustable source of information as well as for being one of the funniest persons in this genre.
@@Adrian-cn5rk They had a falling out a while ago, which ended in some kind of settlement that stipulated that they not comment on the case or each other anymore.
When you no longer have discs in your lumbar spine, barbell squats are the fast lane to incontinence. And excruciating pain. This is why my old ass hack squats.
Hopefully, you will gain wisdom with age. Yes, with age those discs in the lumbar spine will have their issues. After three hospitalizations and surgery, I know this all too well. However, if you wanna learn to live with that spine, you need to build the muscles that support your back. If you want to use a hack squat machine to build your quads, then it is a great piece of equipment. But if you are using it to avoid building the muscles you need to keep your back healthy, then you might want to reconsider.
@@Abraham_Kist-OkazakiHaving snapped my shit up several times while squatting, including low weights while working with a weightlifting coach, I have to agree that it's important to have a strong enough back but there are lower risk options. Pilates is enough to keep me pain free and healthy.
@@tykjpelk Obviously, we all have to find what works for our own individual needs. However, your statement original statement makes an extremely broad claim that really does not speak to the majority of people with spinal issues.
@@Abraham_Kist-Okazaki The broadest claim I made is that there are lower risk back exercises than barbell squats and I don't think that's very controversial.
@@tykjpelk "When you no longer have discs in your lumbar spine.." You really can't be broader than that opening as one in three folks will be suffering from a degenerative disc disease. AND "the risk to the lower back from doing squats" is really a non-factor. It's no more risky than gardening. Deadlifting and Squatting are wonderful tools for dealing with degenerative discs.
I prefer belt squats to hack squats. They have even less axial load and the depth is potentially better. Unfortunately my gym just replaced the belt on the belt squat machine and it doesn't have the variable loops that the old one had. I'm gonna have to buy one now, but it's hack squat and lunges until then.
Brain injury made me misread title, "what music is best for squats?". So disappointed! Current tune would be - Camo & Krooked & Mefjus - Nebula - that is if the physio allowed me to do them. Hopefully I can recover and get back into it soon!
I used to be an avid barbell squat advocate, until my gym got a hack squat machine. Now I’ve been doing the Tom Platz style hack squat with my feet placement, more of the ‘sissy squat’ / hack squat combo. Absolutely shreds my quads.
I workout at home. I use barbell. Only gym near me is planet shittless. Plus, I'm very scared of germs in gyms. I got ring worm before, at my mma gym in the past. No thanks I'm 6ft. 265. I don't squat heavy,i had both knees injuries. So i just do them to keep my tendons, muscles, bones strong and i don't get fatter
Another downside of squats, for larger or less mobile people (especially in a low bar position) - physically getting under the bar while grabbing it can be difficult. I personally had to stop low bar squatting because it was hurting my elbows and shoulders so bad I was finding it difficult to progress on my bench.
Nice. I've been alternating between hack squat and leverage squat. The hack squat fries my quads nicely, the leverage squat puts a bit more onto the glutes and Hams due to the deep ass to grass you can do on it safely. I don't do much barbell squat, at my age (46) I find that I can go way more intense safely on a machine with far less risk of injury.
Same age, and I do the same. An injury at this point (and level of responsibility in life) would be devastating, so I only do lightweight squats if I do them at all and focus on hack squats and back hyperextensions to try and build lower back a bit.
@@xavierayayaell546 Thrown in some Romanian deadlift. Doesn't have to be on Leg day. I rarely go over about 225 lbs, usually I rep 185. Keep the form strict and it will do so many great things for you. It's my #1 exercise to be honest, in terms of compound exercise benefits. Does the lower back, Hamstrings, traps, and I sometimes get a good lat pump from it as long as I keep the weight light and rep count high. Just keep the bar close to your shins, don't ever let it swing out directly under your face at the bottom of the rep.
What are your thoughts on unilateral movements? Especially unilateral cable flys. I feel a better chest activation when doing them as opposed to bilateral movements
im a new to a gym , i just did my first month and the worst exercice ever is hack squat so brutal, even other leg machines feel okay but the hack machine is so hard .
Hey Dr. Mike, I'd love a video or even a YT-short on what exactly a ballistic movement is supposed to be. I guess it's not the same as a power exercise like a clean or a jerk.
So the barbell squat 1. Makes your whole body very strong for sports and the real world, 2. Is almost infinitely variable and suitable for all body types 3. Strengthens your core musculature so you don’t have to train “abs,” 4. Uses the simplest, most versatile and space saving piece of exercise equipment ever invented the barbell, and 5. Doesn’t require you to do a million reps to get the full benefit, while the hack squat 1. Isolates the quads and 2. Isn’t very hard. Barbell squat is the clear winner.
My pro tip for fellow short ppl is put a plate at the bottom of the hack squat and do heel elevated hacksquats. More range of motion and more quad focus due to heels up
*@drmike* I would like to see a video in the near future about the ''hamstrings and other leg-stuff before quads'' whether it is benificial to do or not. And so it might be better (or not) in the case of being a limited factor in a ''quad ''focussed'' workout'' For example: 1st a standing calf exercise, 2nd a typical adductor exercise, followed by lying/seated Ham Curls, followed by Romanian Deadlifts, than Leg Extensions, Barbell Squats and another quad focussed (compound) exercise to finish off!
9:38 My back is wrecked permanently, and i can't do barbell squats because of the weight compressing the spine just below my neck. Really painful. And so i built a hack squat machine using some linear guide rails they use on CNC routers on a very heavy, sturdy wooden frame. It works really well, very smooth motion. Because i had only seen pictures of hack squats, i sort of eyeballed the measurements. As a result it didn't quite slide down far enough for me to get a deep squat, even though i am fairly tall. I solved that problem by making 2 wooden boxes that sit on the foot platform, essentially raising the surface area. I made 2 separate boxes because you can remove them and use them to stand on when doing belt squats using a landmine. Allows you to stand on the boxes, have a space in between for the bar to travel between and get a deeper squat. But i suppose you couldnt just walk into a commercial gym with some home made wooden boxes on their expensive hack squat machine haha
After some research, a zebra could weigh up to 880 pounds and has a length of up to 96 inches which is around 8 feet in length. So an 880 pound 8 foot tall zebra. I imagine if this is the average zebra then a zebra who is in the club probably is in the gym too and would most likely have significantly more muscle mass than average. Also, on average a kick (in this case a punch? Are they still legs at this point or arms?) from a zebra would be between 2000 to 3000 pounds of force so that is another factor. There have been many accounts of zebras killing even lions and have a pretty aggressive temperament and can be dangerous to humans. Whether or not this is amplified due to hormone use in the gym is yet to be revealed. Their speed is another factor as they can run over 40 miles per hour. Not sure if that would be the same on two legs as it would be on 4 but let’s just say it’s still very fast. So my answer is a big NO I’m not trying to settle anything with a zebra. But now I am wondering how a zebra would hold weights with hooves? Probably versa grips. Now we need versa grips to come out with a zebra design purely for Dr. Mike!
Solid man, I hit 140KG a few days ago, I’d say train smarter. Something I did was being comfortable going in the hole…deep, woah pause I know, anyway I’d usually do this with hack squat and belt squat. To be honest though Hack Squat is is your friend if you want to get a bigger squat. I squat 3 times a week. So A1BA2. On A1 I will do my normal 5X5 squat, however, if I’ve increased the weight and I’m feeling fatigued just from 2 sets I’ll do a 3rd set - then do the other 2 sets on hack squats, 5 reps same thing, but my hands are off of the support handles and I’m focused on the eccentric, then a brief pause at the bottom, then explode from the hole. I’m telling you. Try to throw in hamstring curls and leg extensions from time to time, for extra volume. Do it in whatever order you want and remember to get used to the hack squat machine if you haven’t used it already.
""To be honest though Hack Squat is is your friend if you want to get a bigger squat." Bs. Show me the guy who only does heavy hack squatting and let's put him under the barbell. Zero chance he lifts the same weight, let alone more.
Dr Mike, Do a video on exercises that are best for leg development for those that can't do squats. I've had 5 surgeries on my knees from sports and can't squat without crazy knee pain Love your content and humor... Does that make me a bit sick 😅😅😅😂
Ayyyy, Mikey!!! Can you do a video on women training chest. What's the science as it relates to breast size? I'm a dude, but am curious as to when giving pointers to ladies in the gym. Thanks!🤝
Why do back squats after pre exhausting quads with hack squats? More precisely, why back squat at all, if your quads will be limiting factor while hack squats give you better sfr for those sets anyway?
I like to listen to your videos before a workout to help drill in my workout. I finished my leg workout minutes before you published this. Smh so close yet so far lol
Dr. Mike do you have much experience with clients who have POTS (postural orthostatic tachycardia syndrome)? I have avoided squats and deadlifts as a result of the syndrome (it is not fun starting to black out mid set and then continuing post set). I have found Hack Squat is doable but the heart rate increase and fatigue from it is bananas. Even when doing light weight slow and controlled I will be in the 85-90% max heart rate range. I was just curious if you have ever done any programs around this syndrome.
Wish my gym had that leverage squat. I switched to smith machine hack squats and can tell my quads are growing some. I cant barbell squat with good form whatsoever.
What about a Smith machine? I'm getting older and pretty much done with barbell squats. Debating what to replace my power rack with. Would love a hack squat machine but Smith machine will take up less room and be cheaper.
Have Scott the Video Guy put in subtitles for what he's saying off camera! I would love to fully understand the weird convos you two are having mid video :)
15 reps? that's optimistic af, I start breathing hard after 5 reps and can never go past 10 reps if I want to reach muscular failure, and this is for any significant weight.
Speaking as a Korean, deep squatting has been ingrained in our DNA due to the fact that when making kimchi, you are in a squat position for hours on end. Hence, the term "kimchi squat" has been established in the culture for as long as I can remember. Also, when you see a group of old Asian men smoking, most likely more than half of them will be in a deep squat position 😂Anyways, just added hack squatting to my routine and besides the amazing quad activation the main benefit is being able to stay in form up to the final rep.
There's something really satisfying in doing a full range of motion barbell squat with good form and decent weights. All those painkiller endorphins just feel great. As a bonus, you can get even more of said painkiller endorphins if the gym is on the third floor and your legs give-out on the way down the stairs.
@@muznickI love handrails on my stairs for this exact reason. Sometimes you train legs hard enough to warrant one of those old person electric chairs to get up your stairs 😂
@@muznickI love handrails on my stairs for this exact reason. Sometimes you train legs hard enough to warrant one of those old person electric chairs to get up your stairs 😂
The hack squat, when going as deep as I possibly can, absolutely destroys me like nothing else. I used to load it more heavily and didn't go as deeply and while it was decent, it was nothing like when I started going all the way down with much lighter loads. So even though the hack squat is a machine, technique makes a huge difference.
Yeah I found anything that you can go really deep on like hack sqauts or belt squats with a bar to put your hands on for balance or zerker squats on a smith machine get a lot better hypertrophy than barbell squats where most people can only get to parrarlel
Good form or bad, I think a lot of people squat too heavy too soon. They use belts to make up for a weak core and don't give the spine enough time to build resiliency. Barbell squat is called the king of exercises for a reason but it carries a lot of risk.
I didn't watch the video yet but I can tell you what Mike will say. The only way to build big quats is the heavy duty system of Mike mentzer 1 set of the barbellsquats once a year and your gainz will be phenomenal after that you will stand on the Olympia stage. Every probodybuilder trains with mentzers system so it definitely works.
@baw285 lmao it's not complex ya putz, it's just laughable how many pencilnecks are getting results from such low volume and frequency. Shows how many people aren't putting in actual working sets on average
Don't think he wanted all the innuendo and other hilarity in the comments section on that one. Maybe he's trying to keep some content ringfenced as "more serious" for some reason.
I thought that was unusual too lol. Might be by accident I think they film these in batches & auto upload on a schedule so maybe for the last upload they just forgot to click a thing that allows comments
Same here. I started off with hack squats for a long while because I used the excuse of my squat form being bad. Made the switch, fixed my form and now only do squats unless I’m tired from work that day. My posture and body feels much better.
Opposite for me and many other natties on YT. I started with back squats and only did that and leg extensions for almost am year. My legs saw some growth but nothing crazy compared to my upper body. I though I had bad quad genetics but nah, the moment I replaced back squats with smith machine squats, I saw WAY better leg growth. I still do squats but only 1x a week for 1-2 sets.
@@himeshsinghshishodiya yeah I will agree that for most people machine exercises/isolation exercises will definitely produce more hypertrophy then compound movements.
@@himeshsinghshishodiyathats because of the form you used on the squat not the squat itself. Try olympic squatting atg and you will inevitably grow quads . If you squat like larry wheels the yes your quads won't grow for Shit.
After several back injuries while squatting, I formed the opinion that depending on how high your hips are proportionate to your height, determines whether squats are beneficial for you. I had to switch to hack squats back in '06 due to this. The best squatters I've seen have their hips at about 50-55% of their total height. Mine are above 60% at 6'2" with long legs so lower back issues are almost guaranteed after squatting for a few years even with good technique. Not everybody is meant to barbell squat. Think about your proportions and do what works best for your body....a slipped disc will haunt you for decades.
I definitely see a correlation. I think it’s compounded if you’re a sedentary individual with tight hips and lower back that all of a sudden starts doing heavy ass squats. In my younger days, it seemed like every time I started making real progress on my squat, I would get serious pain in my hips and occasionally lower back. I finally took a 3-4 year hiatus on back squats, while also doing serious long distance running. Finally this year, returned to squats and no issues whatsoever. The running, in addition to using the highest heeled squat shoes I could find, seemed to be the recipe.
6'7, I've tried for years to get barbell back squats to work for me. I don't think I'm drastically out of proportion for my height but the only way I can get them to work is by elevating my heels. I've switched all my 'squatting' movements to unilateral versions and I'm way more satisfied with my results and training. Single leg press, Split squats and lunges. I'm getting better growth, hitting depth, for a fraction of the axial load. I feel more stable, more flexible and it feels like I'm putting less stress through my joints. Maybe it's a mental peculiarity specific to me but I feel like I can actually go to proper failure on unilaterals because the other leg can always jump in. I've got no interest in putting up numbers on the barbell back squat. It seemingly has nothing else to offer me that I can't get elsewhere so I just don't do them anymore
Love hack squats. I add a 6 inch foam roller between my shoulders and the pads so I can get A2G without bottoming out the sled. Really gets my quads and glutes.
I squatted for decades because i was constantly told you HAVE to squat to build legs . My glutes got enormous cause in order for me to get low i had to do a good morning at the bottom . Wasn’t until i switched to Bulgarians and hacks or horizontal leg press as my main quad builder that i saw major improvements in my leg size .
With Ramadan coming up in a few weeks (march) would be great if you could do a video on how to best approach it ! The best fitness channel on RU-vid always making the best content .
After 2 shoulder injuries and a shoulder surgery, I simply don't have the shoulder mobility to get in position for high bar back squats anymore (even before the injuries/surgery, my shoulder mobility was limited and my grip had to go super wide). Can squat just fine though with a safety squat bar. Can still do hack squats too, come all the way down, touch the bottom, pause a second or two, then drive back up, full ROM. After 3 sets of that, my quads are roast as fuck, far more than any back squat. When reverse-dieting/bulking, the 3rd set will be a drop set, and I can barely walk for 10-15 mins afterwards, and it takes 2-3 days for them to fully recover. 3-4 days to fully recover when cutting.
@@Farquad76.547 Yeah, I can squat just fine with a Safety Squat Bar. Unfortunately though, powerlifting meets won't let you use a SSB in the back squat category. Which is stupid, considering they allow sumo deadlift and conventional deadlift in the same category.
He’s recommended putting yoga block type things on top of your shoulders so that you can get a deeper squat. Haven’t tried it myself though because I don’t have yoga blocks lmao
