Bodybuilding

How to Do Hack Squats?

Published

12 years ago

November 15, 2012

F Kyle

The right approach to the training of the hip can be characterized by a painful and very hard work. It also includes a training program, a proper diet and definitely the use of sports supplements. There is no doubt that genetics play one of the biggest roles in building strong muscles, but it is not final.

Must Read: Bodybuilding Diet Myths

Every group of muscles has its own species. That’s why training for building leg muscles is not the same as that for building chest muscles. Building leg muscles require more work, more power and ability to overcome yourself.

There is no secret quadriceps training cause a very severe pain, and you will need a strong desire to deal with it. But there are no other ways to success in bodybuilding. And the reward would be big and very well developed quadriceps muscles.

There is numerous exercise meant to make the quadriceps muscle grow. But none can compete with classic squat. namely barbell squats activate the majority of muscle fibers hips, not only in the quadriceps. However, an experienced bodybuilder needs more than just impressive volumes: it is unlikely you will see the separation of the leg muscles in a powerlifter, and after all his strength and weight can be astounding!

In the career of any bodybuilder, whether pro or amateur, there comes a time when the mass is not the only purpose of the training. After the first few years of training and should think about the balance of muscular symmetry in the preparation of training programs.

May need to be some new exercises to give the thighs a decent symmetry and proportion. One of the main methods for their achievement is the constant muscular tension during the execution of the set. Continuous tension makes the muscles to rest at some point amplitude.

The best exercise for the implementation of this method regarding hips is hacked squats. It is a variation of the normal squat. It is a compound exercise targeting the training of lower part of the body, namely legs. For a better understanding of hack squats, action on quadriceps is very important to know what is this muscle about.

The front of the thigh consists of four large muscles, which are called to the quadriceps. Three vastus originate in the relevant parts of the femur: male vastus - on the outside, the inside wide - on the inner, intermediate wide - on the front and middle parts.

Intermedius vastus lies deep between the outer and inner broad muscles. Rectus femoris - this is the fourth of the quadriceps muscle. Unlike the three large muscles, it starts on the pelvic bone, the iliac crest, just above the hip joint.

All four muscles along with the rectus femoris become the quadriceps tendon. It is attached to the patella and continues to move further down the leg in a patellar tendon (patellar ligament), which is attached to the tibial tuberosity - bone spurs on the tibia just below the knee.

With the help of these muscles, we straighten the leg through the knee. Rectus femoris also flexes the leg at the hip, raising the thigh to the chest. It is helped by iliopsoas muscle. When performing leg extensions sitting rectus is in a weak position.

Therefore, when performing seated leg extensions, you stimulate well three broad thighs, but most hardly the rectus muscle. The best cope with this hack squats, because most of the range of motion the legs are straight, and straight thighs muscles have the opportunity to work hard.

Best hack machines are not strictly vertical but have a small, about 15 degrees, tilt back. Leaning back, you straighten your legs at the hip joints, thus stretching the muscles of the legs straight, allowing them to actively participate in the bending of the knee. In addition, such an angle creates optimal conditions for maintaining a constant tension in the muscles during exercise.

In this case, a very important role play shoes Make sure you wear shoes with good corrugated soles that allow you to not slide on the platform. To stop shoulders in this simulator are special pads. They create a comfortable environment for the shoulders, eliminating the possibility of termination set due to pain in the trapezoid.

Warming Up and Stretching:

Warming Up and Stretching

Before training have to be very well warmed knee joints. Do not forget about some stretching of the quadriceps and hamstrings. Even if you have just finished barbell squats exercise and going to hack the machine, it is best to start with a lighter set and extra stretching before you start to work seriously.

Hack squats are better to be performed at the end of workout program. It has to follow after barbell squats and be the legs and, of course, after squats and leg presses.

Must Read: The Benefits of Warm Up Exercises Before Workout

Further, Let’s Talk About The Technique of Hack Squats:

Put your feet on the platform at a distance of 15-20 cm from each other. Keep in mind their position should be not wider than shoulders. Socks must look forward. Move shoulders under the pillow, while leg has to be a slight bend in the knees. Upper back firmly sticks to moving platform.

Unplug the stopper and straighten your legs at the knees, taking the weight on your shoulders. Slowly lower into a squat. Keep your back all the time firmly stick to the platform, while hip went not too much forward. Go down to the point where the angle of the knees did not reach 90 degrees or less.

Never stop at the bottom, lift the barbell immediately. Continue to rise as long as the legs are almost straight, and then immediately begin the next repetition. All motion resembles uninterrupted piston in the cylinder.

This technique will maintain constant tension in the working muscles throughout the set and improve the separation of the muscles. Prepare to severe fatigue and burning sensation in the muscles due to the accumulation of decay products and oxygen starvation.

Here are some very important moment you have to pay attention to:

- It is necessary to maintain smooth movement in both directions. Do not allow yourself to rest or at the top or at the bottom point of the amplitude, or you will break the regime of continuous muscle tension.

-Never allow bounces at a low point. Such a movement is very risky, especially when working with large weights. However, if you did not have knee injuries and you want to add separation middle part of your hips, a few months later add another 3-4 sets hack squats to existing ones.

-Most people think that there is no need to use a belt in this movement, because of the spin, and so relies on a moving platform. But belt help to stabilize the body, increases intra-abdominal pressure and as a result will increase your power, as you can put more effort on performing the exercise itself, but not to stabilize the body.

-This is a very difficult exercise, especially in maintaining a constant muscle tension throughout the set, and also quite painful. In each set, your quads will experiencing a lack of oxygen. But with the growth of your mental power, you can ignore this pain, continuing to perform repetition after repetition. Do not think that the power of the spirit and the ability to overcome yourselves appear overnight, but sooner or later it will happen.

-Start with a couple of sets, but if you really want strong thighs, try to do 5 sets of 15-20 reps with constant muscle tension.

-Do this exercise after heavy barbell squats and do not aspire to power extreme! Keep in mind that your goal - to deeply striated quads, rather than setting a record in the hack squats. Being different from other type of exercise, hack squats shock your body, and accelerate this way the results. It is more effective than leg presses, because its focus on legs more leg presses do. Also, it was proven that the risk of back injuries is much more smaller, but this doesn’t mean it’s not at all.

Among disadvantages have to be mentioned that they are quite uncomfortable to be done. The unnatural position make hack squats difficult to perform. Another problem is when using big weights. You have to be totally convinced that your shoulders and legs are able to work with the same weights. Overwise, you risk to damage your shoulders.

There are many people who associate hack squats with the risk of knee injuries. A proper execution of this exercise will never cause you knee injuries. But, if you ever experienced some knee problems it would be great to advice a doctor before performing hack squats. If there is no a serious problem with your knees, you can begin with no weights on hack machine and only after a while add them gradually.

Hack squats are considered a great alternative to traditional barbell squats, and leg presses. All of these exercise are designed for building lower body, and will be great to alternate no more than two of them during a workout.

Check Out Our other Article on: 9 Squats Variations For Bigger Muscles

Check Out Our other Article on: Goblet Squats For Increasing Lower Body Flexibility And Strength

Up Next

What is Muscular Adaptation?

Don't Miss

Is Looking In The Mirror When Exercising Good For You?

F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

Comments

Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

4 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

Must Read: Piracetol Review Benefits and Side Effect

Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

Click here to buy 1-Test Cyp/DHB 100 by Dragon Pharma

Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

Buy Cut Long 300 by Dragon Pharma

Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.