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Thread: Hack Squats vs. Full Squats

  1. #1
    The Man of Steel -Superman-'s Avatar
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    Hack Squats vs. Full Squats

    So now that I have watched several videos of how to do Hack Squats because my gym doesn't have a squat rack, I am getting pumped up to do these in hopes that I will be doing a great compound exercise.

    Question: Are hack squats just as beneficial as full squats when it comes to building body mass, leg development, and overall strength?
    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  2. #2
    Iron4Life
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    They are better then those Smith Machine squats you are trying to avoid.. Good job!

    Hack squats are great and have a place in your workout.. but they won't quite replace a true ATF Squat.. which I still think you can do without the squat rack.

    Combine Hack squats with light ATF Squats.. just put the bar on your back and do reps..
    Or with DB Squats..
    Or with Lunges.. or step ups.. or front squats..
    and don't forget your Plyometrics..

  3. #3
    The Man of Steel -Superman-'s Avatar
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    Quote Originally Posted by bearwolf
    They are better then those Smith Machine squats you are trying to avoid.. Good job!

    Hack squats are great and have a place in your workout.. but they won't quite replace a true ATF Squat.. which I still think you can do without the squat rack.

    Combine Hack squats with light ATF Squats.. just put the bar on your back and do reps..
    Or with DB Squats..
    Or with Lunges.. or step ups.. or front squats..
    and don't forget your Plyometrics..
    What is ATF? Yeah I am done with the Smith Machine. It sucks and I think is one of the reasons why I screwed up my knee last month thinking I tore my ACL during a squat on the Smith.
    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  4. #4
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by -Superman-
    What is ATF? Yeah I am done with the Smith Machine. It sucks and I think is one of the reasons why I screwed up my knee last month thinking I tore my ACL during a squat on the Smith.
    ATF= A$$-to-floor. Also known as ATG: A$$-to-grass.

    Why ATG, I don't know. Who's squatting outside?
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  5. #5
    Senior Member Natetaco's Avatar
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    I dont think a hack squat can compare to an olympic atf squat. But I do think it can compare to a front squat. Hacks absolutly murder your quads, and so do fronts.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  6. #6
    Senior Member deeder's Avatar
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    Learn to clean... Then you can do front squats
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  7. #7
    The Man of Steel -Superman-'s Avatar
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    Quote Originally Posted by deeder
    Learn to clean... Then you can do front squats
    Clean what?
    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  8. #8
    Senior Member Natetaco's Avatar
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    Quote Originally Posted by -Superman-
    Clean what?
    lol clean the weight silly
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  9. #9
    The Man of Steel -Superman-'s Avatar
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    Quote Originally Posted by Natetaco
    lol clean the weight silly
    If that means throwing the weight up to your chest from your waist, then I can clean 70 lbs. That is what I military press now that I saw it was a compound exercise. I have made most of my exercises compound because I go for efficiency. My routine when posted in the Online Journals will be called the Compound Collection.
    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  10. #10
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    Hack squats are great and have a place in your workout.. but they won't quite replace a true ATF Squat.. which I still think you can do without the squat rack.
    What! Of course you can!
    "People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."

  11. #11
    Iron4Life
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    Quote Originally Posted by Fenrir
    What! Of course you can!
    What the heck are you commenting on?? Of course you can WHAT?
    I don't think there is anything in my quote that you "can/can't" what??
    Quote Originally Posted by bearwolf
    Hack squats are great and have a place in your workout.. but they won't quite replace a true ATF Squat.. which I still think you can do without the squat rack.

  12. #12
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    I also do hacks because my gym doesn't have a squat rack.
    I dont think you can go down as far, because the weights
    get in the way (hit the floor). I also found I needed straps
    to hold the weight (and it took a bit to learn to use the
    straps, which surprised me).

    Then I do squats on a modified smith type machine (modified
    because it's not straight up and down, but lets you sit back,
    like a real squat). There I can go past parellel, ie. deeper.

    I find I can hack twice as much as I can squat ATF (almost).

  13. #13
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    If you did hack squats from a box, you would get a ROM very close to that of ATF squats.

  14. #14
    Senior Member Vapour Trails's Avatar
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    I really think you should find a gym with a rack.
    That's a picture of Scarlett Johansson.

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