Hack Squats

Escape_Artist

Hey guys!

Hopefully someone here will be able to help!

I started doing Hack Squats as part of my program a little bit over a month ago. I initially started doing them with the machine but the movement hurt my knees. I had my form checked by a couple of the guys at the gym as well as a trainer and the form is good. Since it was hurthing I decided to look into doing them with a barbell.

I'm now wondering if there is a problem with the lenght of my arms.. The bar sits right in the middle of my *kitten* and when I come back up it kinda goes under it and then moves up in the most awkward way. After weeks of trying to do the Hack Squats with the BB I gave up and removed Hack Squats from my program altogether.

Now I guess my question would be, is it normal that the assisted Hack Squat with the machine hurt my knees so bad (the ones with the BB doesn't) and is there any tips for performing the Hack Squats with the bar I should be aware of? I looked at multiple videos but I still can't do it properly (even with an empty BB or a broom home)

Any tips would be appreciated! :flowerforyou:

Escape_Artist

Bump!

hearthemelody

I am sorry, I can not really speak to Hack Squats in particular, but I am currently doing Stronglifts 5x5 and it is working wonderfully!

If you want a super simple program give it a try!

Escape_Artist

I am sorry, I can not really speak to Hack Squats in particular, but I am currently doing Stronglifts 5x5 and it is working wonderfully!

If you want a super simple program give it a try!

Thank you, but I have done SL for over a year and now moved on to a strength/hypertrophy program

hearthemelody

I thought I had seen you around here before!

Hello!

rlxsn

Hopefully these are helpful -

Machine - http://www.bodybuilding.com/exercises/detail/view/name/hack-squat

BB - http://www.bodybuilding.com/exercises/detail/view/name/barbell-hack-squat

Good article on knee pain with hack squat - http://performancesportcare.com/2013/01/10/do-your-knees-hurt-from-doing-hack-squats/

Escape_Artist

Hopefully these are helpful -

Machine - http://www.bodybuilding.com/exercises/detail/view/name/hack-squat

BB - http://www.bodybuilding.com/exercises/detail/view/name/barbell-hack-squat

Thanks for the links. I had already looked at them. We can't find the issue with the assistance machine, foot placement seems good. Since it hurt in a really bad way I decided to not gove it any more tries but my real issue is the BB hack squat, the more I look at videos the more I think the problem is the lenght of my arms, the bar when I do it doesn't fall at the same place at all than the videos, it sits in the middle of my butt. I think that's why it's so weird when I go down and mostly very awkward when I get back up. It's like the bar stays stuck bellow my butt and I have to kind of push the bar back and above. Weirdest thing.

Maybe I just need to get used to it too, I mean my form isn't bad when I am doing it it's just really really weird and uncomfortable lol

I might try a bit more with just a broom alone home and see if I can figure out the problem!

@hearthemelody, yes I'm also still in the SL group I believe :flowerforyou:

rlxsn

I go with the, "if it hurts, don't do it" mentality ) There are so many great leg exercises out there to choose from. Maybe work deadlifts a bit more.. either way.. good luck!