Hack squats or free weight squats?

Iron_Duchess
Iron_Duchess Posts: 429 Member
in Fitness and Exercise
So, I started a weight training routine not long ago, and now I’m in need of some direction. A few years back I experienced a lower back injury, but never went to the doctor. It does not hurt all the time, but I can feel the ache once in a while. Well, actually I've been feeling it a lot since I started exercising. I've been careful, not pushing too hard, but not being a sissy either because I need to get strong. (Yes, I scheduled a dr. appt. for the end of the month.)

Now, the questions; Is it ok to do hack squats in the machine for now until I get stronger and then move to free weights? Or Should I start with free weights from the beginning because I need to get my stabilization muscles stronger to help with my injury? My plan is to do Hack squats for four weeks increasing the weight as I go and then move to free weights starting with just the empty barbell (the 45lbs one). What do you guys think?

Here is a picture of the machine I’m talking about just in case…

power_front_squat_zps7a4812a9.jpg

Replies

  • JenMc14
    JenMc14 Posts: 2,389 Member
    I think I'd go with air squats first to get form down, then move to the bar. You might be able to find a lighter bar at your gym. I don't know anything about the machine, really, but I think it'd just be better to go with the free weights and forgo the machine.
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    You can use that machine for hack squats and regular squats, just depends on which way you face and where you place your shoulders.

    I find the leg press machine to be more effective (i.e. harder) for me instead of hack squats.
  • Summer_Lunatic
    Summer_Lunatic Posts: 543 Member
    I love the machine you've got pictured there. But I can squat a LOT more weight on that machine than I can free weight. I put 450lbs on that machine and crank out 10 reps. Free weights squats I just started attempting and I've done 235lbs. I just hate the way it sits on your shoulders.
  • Loftearmen
    Loftearmen Posts: 380
    Free Weight Squats

    /thread
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    A few years back I experienced a lower back injury, but never went to the doctor.

    This is probably a better question for a doctor, but given you didn't go when you got hurt, I imagine the chances are slim you'll go now.

    Try free weight squats, if it hurts, either drop the weight or find an alternative.
  • Iron_Duchess
    Iron_Duchess Posts: 429 Member
    I think I'd go with air squats first to get form down, then move to the bar. You might be able to find a lighter bar at your gym. I don't know anything about the machine, really, but I think it'd just be better to go with the free weights and forgo the machine.

    Jen- I've been doing “air squats” and squats with resistance bands since September, so I know that it’s time to move on. The machine is actually pretty good and I can definitively feel it more than just the leg press machine (the one with the cable).
  • wellbert
    wellbert Posts: 3,924 Member
    As long as your DR clears you, there's no reason you shouldn't be able to squat an empty olympic barbell.

    I have a back injury myself. Keeping your back straight (butt back, chest out) is the key to preventing lower back problems during a squat.

    After my back injury, I've gone up to 250lbs in a squat pain free. BUT, if I let my back round, even as low as half of that or less is enough to be a big problem.
  • Iron_Duchess
    Iron_Duchess Posts: 429 Member
    A few years back I experienced a lower back injury, but never went to the doctor.

    This is probably a better question for a doctor, but given you didn't go when you got hurt, I imagine the chances are slim you'll go now.

    Try free weight squats, if it hurts, either drop the weight or find an alternative.

    OMG!!! I wrote That I have a doctors appointment at the end of the month (2/27/2013 @11:30 a.m.) If you want I'll keep you posted... :wink:
  • sheleen302
    sheleen302 Posts: 266 Member
    I too love the hack squat machine--and can do much more weight on it vs w/the oly bar. I use them both, and am mindful of my lower back limitations, and tailor my workouts to accomodate them.
  • hatethegame
    hatethegame Posts: 267 Member
    A couple of things IMHO..

    The moves you're talking about work different muscle areas. Free weight squats work a variety of upper leg muscles and engage much of the core. Hack squats on that machine will primarily target lower quads and not much else. I've heard some people say they (Hack squats) can be hard on your knees but you can hurt yourself walking down the street if you don't do it right.

    I would say pass on the hack squats on do regular barbell squats. Start light (45 lb bar) and get make sure your form is solid. Add weight slowly and if you feel anything strange while working out, stop immediately until you can get in and see the doc and make sure your back is good. Barbell squats are a staple move!
  • DavPul
    DavPul Posts: 61,406 Member
    Maybe its just me, but hack squats hurt my knees something fierce. I avoid them like the plague. Try the free weights and try to figure out the difference between soreness and pain/injury. A little soreness in an untrained back is pretty normal
  • mstjmack26
    mstjmack26 Posts: 121 Member
    Please see your Doctor about your back pain a.s.a.p. The barbell is a whole other beast itself and my only choice for squats. Good luck and take of yourself first!
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    OMG!!! I wrote That I have a doctors appointment at the end of the month (2/27/2013 @11:30 a.m.) If you want I'll keep you posted... :wink:

    I wasn't trying to be rude or say anything negative, so I hope you didn't take it as such. Go with what the doc says. Glad you're getting checked out, as safety following an injury isn't really something anyone on here is qualified to speak on intelligently since they don't know the full extent of the injury.
  • Iron_Duchess
    Iron_Duchess Posts: 429 Member
    OMG!!! I wrote That I have a doctors appointment at the end of the month (2/27/2013 @11:30 a.m.) If you want I'll keep you posted... :wink:

    I wasn't trying to be rude or say anything negative, so I hope you didn't take it as such. Go with what the doc says. Glad you're getting checked out, as safety following an injury isn't really something anyone on here is qualified to speak on intelligently since they don't know the full extent of the injury.

    Don't worry!!!! I'm not the kind that get easily offended. Besos :happy:
  • Iron_Duchess
    Iron_Duchess Posts: 429 Member
    Got it! Do free weight squat with the 45lbs barbell, pay attention to form, listen to my body, and don't miss the doctor's appointment. Thanks, you guys ROCK!!
  • SweetPea482
    SweetPea482 Posts: 155 Member
    i vote for free wights squats. honestly machines are just gonna mess you up. the free weights, regardless of how much you put on there is better overall for your body and muscles. you want to do exercises that will work more than just one muscle (which is what the machines do) I've read many times that back issues are related to a weak core. Free weight squats are meant to help build your core muscles by forcing stabilization, so, in essence, if you are building your core, you are building protection for your back.

    also... there will be a dramatic difference in weight moving from a machine to free weights, but you will be building more muscle with the free weights than the machines. just saying. :D
  • jimmie65
    jimmie65 Posts: 655 Member
    Glad you decided on the free weights squats. I'm of the (hopefully educated) opinion that these machines are far more dangerous to your back because 1) they limit your normal range of motion; and 2) the stabilizer muscles you would normally use in real life are not worked.
  • Loftearmen
    Loftearmen Posts: 380
    I love the machine you've got pictured there. But I can squat a LOT more weight on that machine than I can free weight. I put 450lbs on that machine and crank out 10 reps. Free weights squats I just started attempting and I've done 235lbs. I just hate the way it sits on your shoulders.

    Use a lower bar position.
  • Iron_Duchess
    Iron_Duchess Posts: 429 Member
    I love the machine you've got pictured there. But I can squat a LOT more weight on that machine than I can free weight. I put 450lbs on that machine and crank out 10 reps. Free weights squats I just started attempting and I've done 235lbs. I just hate the way it sits on your shoulders.

    Use a lower bar position.

    Hum? What is the difference? Should I be concern about this too?
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    I love the machine you've got pictured there. But I can squat a LOT more weight on that machine than I can free weight. I put 450lbs on that machine and crank out 10 reps. Free weights squats I just started attempting and I've done 235lbs. I just hate the way it sits on your shoulders.

    Use a lower bar position.

    Hum? What is the difference? Should I be concern about this too?

    http://70sbig.com/blog/2012/01/low-bar-vs-high-bar-squatting/

    Just go with what feels more comfortable. Unless you're lifting competitively it doesn't matter enough to worry about too much.
  • danimalkeys
    danimalkeys Posts: 982 Member
    Bar position is all about how you set up for the lift. If you squeeze your shoulder blades together and push your chest out in best bikini model form, you create a natural shelf for the bar where it's not sitting at the base of your neck, but is down on your shoulder blades more. Your hands don't even have to grip the bar, just support it.

    I'd stay away from any machine that lets you lift heavy weight that follows a fixed travel path. It's much better to use less weight with a barbell and let all those smaller muscles get worked out too. Just unracking a squat and walking it out works those muscles more than any machine can.

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