Barbell squat & Hack squat

[Ahmed Yasser]

What's the difference between barbell squat and hack squat

[RipOwens]

Not sure but for starters hack squat is done at a slight angle so I think that puts more emphasis on the glutes.

[Brett N]

Not sure what you mean by the difference?

They are 2 totally different exercises. The squat (barbell) is performed with the barbell resting on your traps or rear deltoids and across the spine of the scapula. Depending on if you are using low bar or high bar. King of full body lifts. Go deep and you will grow your glutes, hamstrings, and quads. It is also good for core strengthening and more muscle groups that I know to list.

The hack squat is more similar to the deadlift except the barbell is behind you. You start with the barbell resting on the ground, not your back. Good quad workout.

I am not sure if you were asking what are the differences in technique or in muscle groups worked though?

[RipOwens]

Not sure what you mean by the difference?

They are 2 totally different exercises. The squat (barbell) is performed with the barbell resting on your traps or rear deltoids and across the spine of the scapula. Depending on if you are using low bar or high bar. King of full body lifts. Go deep and you will grow your glutes, hamstrings, and quads. It is also good for core strengthening and more muscle groups that I know to list.

The hack squat is more similar to the deadlift except the barbell is behind you. You start with the barbell resting on the ground, not your back. Good quad workout.

I am not sure if you were asking what are the differences in technique or in muscle groups worked though?

I was assuming he meant the hack squat machine, that was only the way I could make sense of it...

[Brett N]

That totally went over my head. I don't even think about machines since having a home gym. I can't afford any. lol

I bet you're right.

[RipOwens]

That totally went over my head. I don't even think about machines since having a home gym. I can't afford any. lol

I bet you're right.

No, i hear ya that was the only way I could even compare the two.... I feared I confused you more

[Ahmed Yasser]

Not sure what you mean by the difference?

They are 2 totally different exercises. The squat (barbell) is performed with the barbell resting on your traps or rear deltoids and across the spine of the scapula. Depending on if you are using low bar or high bar. King of full body lifts. Go deep and you will grow your glutes, hamstrings, and quads. It is also good for core strengthening and more muscle groups that I know to list.

The hack squat is more similar to the deadlift except the barbell is behind you. You start with the barbell resting on the ground, not your back. Good quad workout.

I am not sure if you were asking what are the differences in technique or in muscle groups worked though?

Thank you mate
i mean what are the differences i muscle groups worked ?

[kelkel]

Hacks will focus on your quads and depending on your depth your hams and glutes as well. They take balance and many ancillary muscles out of the equation.
Squats, done correctly, work everything.
Hacks do not replace squats.

[AD]

Hacks will focus on your quads and depending on your depth your hams and glutes as well. They take balance and many ancillary muscles out of the equation.
Squats, done correctly, work everything.
Hacks do not replace squats.

like smith machine squats?

[Brett N]

Hack squats are much better than smith machine squats. At least you are still allowed to use natural movements instead of being forced into lifting in an unnatural path.

Smith Machines serve one good purpose in the gym, it keeps some of the others out of the way of using the squat racks. That's all I see they are good for anyways.

[kelkel]

like smith machine squats?

With Smith's your still holding the weight up, just not balancing it, so to speak.

Hack squats are much better than smith machine squats. At least you are still allowed to use natural movements instead of being forced into lifting in an unnatural path.

Smith Machines serve one good purpose in the gym, it keeps some of the others out of the way of using the squat racks. That's all I see they are good for anyways.

Hack squats, just like a Smith squat, still force you into the machines "track," not yours. Unless you're referring to the "old school" free weight hacks? Which are a good exercise but tough on the knees.

[Brett N]

Yep, should of specified. I am not a fan of machines at all. I was referring to the barbell behind you on the floor. Unless you really are having a hard time isolating a muscle (for bodybuilding) I think free weights are the way to go. Of course, I am by no means a pro at power lifting or body building. I am just a noob that knows what feels better on my body so take it for what it's worth.

[kelkel]

Yep, should of specified. I am not a fan of machines at all. I was referring to the barbell behind you on the floor. Unless you really are having a hard time isolating a muscle (for bodybuilding) I think free weights are the way to go. Of course, I am by no means a pro at power lifting or body building. I am just a noob that knows what feels better on my body so take it for what it's worth.

That's one of the biggest lessons to learn in this arena. It will speed your progress up greatly.

[MuscleScience]

I prefer front barbell squats to hack squats for solid quad targeting. You also stimulate much more muscle activation. More muscle activation means a large cascade of growth hormone release which means more protein synthesis which means better recovery and growth. Additionally front squat helps build a great base for back squats and dead lifts and helps with a balanced physique.

[kelkel]

I prefer front barbell squats to hack squats for solid quad targeting. You also stimulate much more muscle activation. More muscle activation means a large cascade of growth hormone release which means more protein synthesis which means better recovery and growth. Additionally front squat helps build a great base for back squats and dead lifts and helps with a balanced physique.

Most definitely. I just have always struggled getting comfy with the bar.

[MuscleScience]

Most definitely. I just have always struggled getting comfy with the bar.

I did to, started doing the catch style grip like when your doing power cleans. Learned that from doing crossfit, keep the elbows high and it keeps your posture perfect without having to think about it. I've worked up from 135 when I started to now 315 without any grip issues.

[crazy mike]

With Smith's your still holding the weight up, just not balancing it, so to speak.

Hack squats, just like a Smith squat, still force you into the machines "track," not yours. Unless you're referring to the "old school" free weight hacks? Which are a good exercise but tough on the knees.

You are exactly correct on all of what you say Kel. No offense but your experience with this Brett as I am reading your posts, is very new and without proper education. Sorry Please be carful as you expressed yourself you are a newbie AT THIS (lifting). OK

Hacks will focus on your quads and depending on your depth your hams and glutes as well. They take balance and many ancillary muscles out of the equation.
Squats, done correctly, work everything.
Hacks do not replace squats.

^^^ I'm not patronizing Kel here but h is right on target. If you want more muscle mass in and about your entire core, well squats are what to use.
Anything you are using a machine it becomes a more isolated exercise. While in some exercises you will be using more muscle in the group you still ARE NOT using all the stabilizing muscles. IE : check out how much and how you can bench press on a smith machine as opposed to free benching. Another great example is military press. These are but two exercises that will drive home Kel's point. ...crazy mike

[GirlyGymRat]

Can someone please look at this vid for endorsement on proper hack on smith??? Thx!!!

http://m.youtube.com/watch?v=LfEhHbo...%3DLfEhHboTcow

[kelkel]

G it would not be my choice for a version of hacks. If you don't have access to a hack machine I'd just do a different exercise.

[bass]

save your back and knees and use the cable squat machine, the closest thing to barbell squats. starts at 8:15

also notice how these top notch bodybuilders do the leg extensions, they barley bend their knees.

Branch Warren and Johnnie Jackson legs workout - YouTube

[GirlyGymRat]

G it would not be my choice for a version of hacks. If you don't have access to a hack machine I'd just do a different exercise.

Yeah. It seemed awkward. I couldn't imagine myself not hurting myself.

[GirlyGymRat]

save your back and knees and use the cable squat machine, the closest thing to barbell squats. starts at 8:15

also notice how these top notch bodybuilders do the leg extensions, they barley bend their knees.

Branch Warren and Johnnie Jackson legs workout - YouTube

Wish I had access to this equipment. My knees hurt on the hack squat. I am going to check my form.

[bass]

try to position your feet in front or forward a little. basically find a good position where you don't put allot of strain on your knees. but not like the video you posted, its a bit extreme, he may not feel it now but he will when he hits 40!

[GirlyGymRat]

try to position your feet in front or forward a little. basically find a good position where you don't put allot of strain on your knees. but not like the video you posted, its a bit extreme, he may not feel it now but he will when he hits 40!

I watched a different vid

http://m.youtube.com/watch?v=H9cWGpl...%3DH9cWGplpPrE

My conclusion is my feet were not out far enuff as u suggested and I had too much weight perhaps. I started with 90 and added 20. so i am going back 2mrw and try again.

I am trying to establish my max rep (failure) and rep weight for each machine as per instruction from baseline. It's a discovery process for me due to injuries and learning bc I don't know the machines. That's how I stumbled on this thread. Seeking info. And I haven't been in this subforum lately and see there are several experienced mods here. So what a nice and wonderful surprise