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The Hack Squat The Forgotten Exercise That Packs Muscle On Your Legs Fast!
One of the most neglected muscle groups in a beginner bodybuilder’s training program is the legs. They don’t impress like the chest and arms, so beginners make a common mistake and avoid training them, not realizing the overall effect that high growth leg muscles have on the whole body. Recent research has shown that if intense leg training is done before arm training in an exercise session, the overall growth effect on the arms is increased. This is a result of the release of human growth hormone due to the size of the leg muscles.
The best way to take advantage of this is to structure your workouts so that your ‘heavy’ body parts are trained right after your legs. There are plenty of good leg exercises including squats, front squats, leg extensions, leg curls and stiff leg deadlifts. Hack squats are not nearly as popular as these other exercises, but they are effective for building muscle.
This lift is named after George Hackenschmidt, an early 20th century strongman, wrestler and writer. He advocated this exercise for its ability to quickly develop leg strength while avoiding the overdevelopment of the hips common with barbell squats. In his book The Way To Live, he mentions that the exercise was named after him. In North America, the term Hack Squat is the term most often used to describe this exercise.
Steve Reeves, of Hercules and Mr. America, he began using the hack squat to develop swing in his thigh muscles, avoiding hip augmentation, and even developed a piece of equipment that allows him to perform the movement more efficiently. The few photos I’ve seen show him training at Vic Tani’s gym in California, near the famous Muscle Beach.
But what is the best training program to use with hack squats? First, let’s look at proper exercise technique. There are some really great squat machines on the market that take away the balance problem you have when using a barbell. But let’s assume you don’t have access to them and train with barbells and dumbbells. After choosing to use a barbell or dumbbell, place your heels on the block, keeping your feet together. Keep the weight behind you and lower yourself until your butt touches your heels. Push up with your legs as you exhale. Avoid locking at the top of the movement. Repeat until the muscles stop.
As mentioned earlier, there are numerous hack squat machines on the market. Most have bars for loading weight plates, but a couple have select groups of weights for easy weight changes.
The reasons I like hack squats are the absence of heavy resistance on the back and shoulders compared to regular squats, the ability to train the thigh muscles while limiting overdevelopment of the hips, and the lack of weight balancing when using the hack squat machine. Another great feature of this exercise is the stimulation it gives to the hamstring muscles, which is a result of the deep dip I recommend. Try this exercise and you will add a new tool for rapid development of leg muscles.
A sample leg workout routine using hack squats is listed below. The routine is based on HIT, a high intensity training protocol, so be sure to put 100% effort into each set by taking them to complete muscle failure and minimal rest between sets:
leg extensions-1×15 (3 forced repetitions at the end of the series performed every other training)
standing calf raises-1×20
seated calf raises-1×15
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