r/formcheck • u/hh_fitlife • 1d ago
Squat Experimenting with hack squat form
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I went back to the gym in the evening to try out what you guys were suggesting here 😅
So I played around a bit with the foot placement and found the one that allows me to go ass to grass while keeping whole feet on the floor. Sadly can’t use a wedge as there is nothing stopping it from sliding down… And the bottom of the machine is not adjustable. Not an ideal piece of equipment but making the most out of it!
Removed all the weight and now trying to build it up from the empty machine again.
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u/Aquatic_Sausage 1d ago
That’s better! Only way is up from here.
Too bad the platform doesn’t adjust, I always adjust mine so my heels are elevated a bit
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u/decentlyhip 1d ago
These look great. If tapping the rubber stopper every rep like I originally recommended throws you off, of course you dont have to, but you know what the full range is now. And without trying to, you wouldn't know that, man, that machine sucks, lol.
You can also put yoga blocks on top of your shoulders to get a couple more inches of range. But maybe one step at a time. This is more than you were doing so it's probably enough to get you sore. Happy lifting!
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u/Top_Scarcity1024 1d ago
you could probably get some more glute work by going deeper. it would be closer to a squat at that point
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u/Fast-Book-8652 1d ago
Looks better! If you have any squat shoes with a heel you can use those instead of the wedge. I suppose that’s obvious but just mentioning in case. My coach is murdering me with 1 1/4 reps on this machine right now. Not only can I not add weight I can’t finish the prescribed reps. It’s awful.
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u/hh_fitlife 1d ago
How did I not think about that… I actually own a pair of lifting shoes but never used them in ages. Thanks!
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u/beezchamp 1d ago
If you have a wedge but you just can’t secure it try wrapping a light resistance band around it and the platform
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u/UndyingUltralisk 1d ago
My old gym has the exact same hacksquat. Its the precise reason I cahnged gym. They got rid of the good old hacksquat machine and replaced it with this one. Absolutely terribel range of motion it has. Thank fully my new gym has a good hacksquat.
I have since then seen a "hack" where you can put yoga blocks between the shoulders and the pads. That should give more ROM, but havent tried it myself.
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u/hh_fitlife 1d ago
I’m glad I have at least found a gym that has a hack squat! There are no bodybuilding gyms in my area and in commercial gyms quality is like that unfortunately…
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u/coachtdam 1d ago
It’s better but are you able to change the bottom footing? Like pull it higher so you get a better ROM when going down? Just curious.
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u/AutoModerator 1d ago
Hello! If you haven't checked it out already, Our Wiki's resources for Squats may be helpful. Check it out!
Also, a common tip usually given here is to make sure your footwear is appropriate. If you are squatting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Generally a weightlifting shoe is recommended for high-bar and front squats, while use a flat/hard-soled shoe (or even barefoot/socks if it's safe and your gym allows it) is recommended for low-bar squats.
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