Channel: CanditoTrainingHQ

Category: Sports

Tags: barbell squatsquatincrease squatreverse hack squatsquat programexercisesquat accessorysquat tipshow to increase squatpowerliftingsquat tutorial

Description: 100% Free Powerlifting Programs - canditotraininghq.com/free-programs POINTS THAT GOT CUT IN THE FINAL EDIT: 1. The study on hack squat vs the barbell squat does not directly apply to the reverse hack squat, since the moment arm between the hips and shoulders is greater, thus increasing hip extension demand. However, the study was included because it shows the axial loading on principle isn't that taxing, and the answer is likely in the middle. The reverse hack squat places less force on the back than a barbell squat, while not quite as minimal as a regular hack squat. In my experience, reverse hack squats don't add any meaningful back fatigue to my already full plate of low bar squats + sumo deadlifts + snatch grip deadlifts. 2. Make sure your knees literally touch the machine to get the best results. Any distance from the machine is space you could've used either with greater knee extension, or simply getting closer to the machine. It just adds to the hip extension demand, which we want as close as possible to zero in this context. 3. The quads play a critical role in any style of squat, assuming it's done to depth. Stance width and bar position aren't as big of factors as many think. That are a handful of studies on this, not the topic for this video, but it is relevant to why I choose between such "quad dominant" variations. 4. Lastly, the most interesting point is that there are some hack squats with no barrier. I've had experience with one that I can flat out say was superior to this setup. This is one example - youtube.com/watch?v=eof3StN6jD8. He does a good job of staying in his forefoot, without rocking onto the heels. The only change I'd make is to push the knees even farther forward. This is an example of one that isn't superior - youtu.be/nDAZB-EakmE. The problem here is the lever setup can cause a pattern of rocking back and forth, similar to the hack squat + some belt squat setups. Is it a huge deal? Not really. Especially for general hypertrophy. But I don't believe it transfers as well to a regular squat + can lead to massive weights being handled in a more mixed movement between the hips + quads. It's even mentioned in the video that the lift is easier on the knees, which makes sense. In the context of my recommendation, we want this lift to be taxing on knee extension, with the volume simply being tolerable to the individual.