9 Hack Squat Mistakes and How to Fix Them

[@WolfCoaching]

0:19 Opening remarks 1:36 Mistake #1 - Not enough ROM 2:53 Mistake #2 - Too much ROM 3:35 Mistake #3 - Not having a standardized ROM 5:10 Mistake #4-Feet placement either too far back or forward 7:17 Mistake #5 - coming up on toes 9:08 Mistake #6- Magical feet width 11:46 Mistake #7 - Uncontrolled descent 13:33 Mistake #8 - Lockout paranoia 15:55 Mistake #9- Going too heavy or too light 17:30 Concluding remarks

[@MuEnViFitness]

18:38 "Things happen in my asshole that I am not proud off" hahaahhahahahahahha

[@pertsonvelts1699]

Thank you!

[@brenm3835]

Thank you sir

[@muhammadmore]

Ayo it's wolfcoach

[@WolfCoaching]

@@muhammadmore Hey, that's me!

[@fsdmw]

Ever since I followed your tips and go deep enough, I've found I can do only 70% of my regular hack squat. It really gives my quads perfect stimuls! Now my normal squat performance has improved like 20%. Thank you!

[@guyappin0]

Spent the day watching many "How to Hack Squat" videos and by far this one has the best, most concise, "get to the point", along with explanations, case (best/worst) scenarios, and cause & effect analysis. IMO: A great investment in valuable time to watch this entire video for informational/educational purposes. If you're reading this, save yourself 1.5-2hrs of time looking for hack squat vids and just watch this. You've made it and this is the promised land of hack squat info! Thank the YT algorithm gods. To Renaissance Periodization: Bravo! Beautifully scripted, stitched together, and well-prepared. Definitely not an easy job to create/edit. So just know, I appreciate the work you guys put in. Well done! Thanks and gratitude... Please accept this upvote 🙏

[@BJTF3D]

When Doc said Gucci.....I lost it 😂😂😂😂😂😂😂😂😂

[@omanduhuislife3367]

Me too😅😅👌

[@LoveForBluebirds]

After 16 years of lifting and very rarely attempting this machine, I came across your tips and went medium to light on this machine only for a few weeks to learn it and wow your tips were the key to success. I LOVE how this machine feels on my legs.

[@rexxstone4320]

I have tweaked my lower back on two occasions doing heavy hack squats yet still decent reps 10 to 12 rep range. Now I realize my feet being so far out in front of me has been the culprit as my back was rounding up!! Great video!

[@fcncarco7539]

yup happened to me as well till i figured it out

[@lleytondaniel4704]

Watching this video because I tweaked my back doing exactly that today 😂

[@erockthehorse]

send help I was trying hack squats for the first time and I used the appropriate weight but I think I was going to deep with my ROM, causing my butt to come off the back support at the bottom and rounding my back can't bend over help

[@HAL-dm1eh]

@@erockthehorse What I did when I tweaked my back (deadlifts) was rest until I could squat and deadlift again, and went light with higher reps, not doing anything too stressful and then going up in load at a reasonable level weekly, being very careful not to strain or stress anything too much. Active recovery is the name of the game. Get the blood flow in there and heal it up, you'll be back to it in no time pain free.

[@g9992]

Rep speed plays a big part as well. Slowing down is way safer. Also when going heavy I'd recommend a weight lifting belt 👌

[@sasb3675]

I started using a plate to give me a boost on the platform since the mats would slide down, those few inches make a huge difference & quads are always on fire, thanks so much for the tip!!

[@vikingzeppelin]

I like the idea of a series of these videos identifying the common mistakes for one exercise at a time. Please include a link to a playlist of this series.

[@BAILEYHULLFC]

12:20: "Sweet you're the man. Nobody gives a shit". I died hahaha

[@mikelozano4292]

This training video answered all my questions about hack squat. I’ve had a leg press/hack squat machine and didn’t use the hack squat because I also am short. Why I didn’t think of mats I dunno? Thanks again Dr Mike!! Your the real game changer.

[@TheAthiiest97]

"for a long time I was only hack squatting in the 300's" I'll just go cry now and dream of the day

[@shaftofwisdom]

Coach Mike has the perfect biomechanics for the hack squat don't apply it to yourself.

[@Airborne-xh6pw]

Sorry gentlemen, I really don't understand all the negativity in the replies,I thought he was very informative and precise with his presentation !!

[@jawbaw6471]

TheAthilest97 --- Did your knees get better or worse?

[@OdieAteACat]

And now he's in the 600s...

[@TheAthiiest97]

This was meant to be sarcastic, not negative. Hack squat is my favorite exercise and it has done wonders for my quads. I've increased my hack by 100lbs since I made this comment

[@jettangeles2707]

I've just started using hacksquat instead of doing regular squats and thank you so much for this video. It's answered all my questions.

[@PipleZiple]

You only use one squat variation?

[@jettangeles2707]

@@PipleZiple yes 😅

[@deyvisonwillamy6931]

Try Smith machine squats too ... Leg press

[@AbuZak14]

​@@PipleZipleyes, now that I don't powerlift, hack squats are my primary squat and leg press is my accessory, other squats are used during deloads.

[@YTTeamZero]

have two leg day workouts alternately, and on one use the hack squat and the leg press. On the other day use the barbell squat and the Bulgarian split squat.

[@neuroditective]

I've been training at home since March and have been doing a DIY-style hack squat using a foam roller against the wall (without external load, so far). Once I'm set up, I start the reps at the bottom ROM and cut off the upper ROM a little above parallel, shooting for that sticking point sweet spot where I feel a tremendous amount of tension in my quads, before lowering back down with as much control as possible (control decreases with reps). To be clear, I'm probably a mid to upper-level beginner with legs, but these foam roller squats are absolutely brutal on my quads, which is great, but at the same time it isn't this overwhelming exercise, and I largely attribute that to being able to take a nice pause at the bottom in between each rep and take a breath and then really feel the motivation to fire a another really strong contraction. I'm tall so I keep my feet really close to my body and this allows for a nice stretch. As long as I keep my feet nice and tight to my body and make sure my legs are aligned properly both at the top and bottom (I do preliminary setup at the top before I drop down to starting position and fine tune the setup) so that my knees track over my toe correctly, I have zero knee pain and just walk away with a huge quad pump. I highly recommend giving this a shot for anyone training at home and wanting to hack squat. It's a really fun movement, but also really challenging. Before quarantine, I was doing safety squat bar squats at the gym for worksets of 200lbs in 5-7 rep range. When I switched to these foam roller squats, my initial capacity for them (again with no external load) was sets of 5 or 6, going to failure. This is definitely the leg movement I look forward to most these days. Combined with weighted lunges, foam roller back extensions and supermans, I feel like I've not just adequately but above-and-beyond replaced my safety bar squat in terms of gains (for the time being, at least) and because of this I've been having really good progress despite training entirely at home with minimal equipment.

[@phichau90]

I had to humble myself. 1 plate felt heavy going full range.

[@johnkrazzki6492]

I was always afraid of this machine since I only did half reps and was afraid I would never get up again, If I pushed to failure. I thought I would rip my muscles and wreck my knees if I had to go all the way to the bottom. So I avoided it for years. Triggered by this video I did this exercise again today with very light weights but "ass to the grass" and - guess what - it worked. And it felt amazing. I'm confident I'll be able to ramp the wights up in no time but I understand that it's not so much about weights but proper form. And if you go all the way down, you don't have to be afraid of failure since you can just rest the weight at the lowest position. Awesome explanation, thank you!

[@jzepp7013]

I have been working out off/on for over 15 years. I thought i knew everything about building muscle through exercises, but since following Dr. Mike, I have been learning so much. I admit i use to be an ego lifter, but since lowering the weight and doing full range of motion slow and controlled has allowed me to see new gains.

[@GrayLEVALE]

Hadn’t done hack squats in months so as I was doing them the other day I noticed searing pain in my back. This is precisely what I needed.

[@Aviation_Professional]

Back in the day (70s) I use to love to turn around and face the pad and pump out squats ... just felt so damn good that way. Felt more powerful but still safe in the machine. wish I could fit one in my home gym for sure. Thanks for the video Mike.

[@ekotar1]

What an incredibly thorough, clear, and warm explanation! Great stuff, thanks you!

[@TheBuddyBuildersYT]

This video about hack squats is on an infinite loop this week at our local Buddybuilders hangout and with every new lovely loop comes more insight and heartier backslaps. The echoes of back slaps are resonating around me such that I can't hear the sound of my Cherry MX Brown Switch mechanical keyboard. One of our local Buddybuilders has been incorporating hack squats into his mesos. A Full meso of leg press followed by hack squat had his quads in the most righteous state of fatigue. However, we local buddbuilders are determined to bring down that SFR to a nice comfy level for his quads to get MEGA juicy! Now, you must excuse me as I get back to this same video for the hundredth time.

[@KiaOrion]

Cool to see how much progress the channel has made 🙏

[@vikram997]

This is one among those videos I watched without forwarding! Explained things so well in detail. I learnt something new today. Thank you for this great tips and techniques!

[@Jacob-fw4qh]

"I never grew taller than a child," 😅😅 I completely understand that and how usually machines don't accommodate short people's full range of motion.

[@tydupont8084]

“I never grew taller than a child” 😂😂😂 right there with you man. I’m 5’6... thanks for the tip with the mats. I’ve been looking for a solution because the hack squat machine at my gym doesn’t even allow me to go parallel

[@semperxfix10]

5’6” here. Lol what’s up

[@porvi8112]

Lol this is the main reason I came looking for an RP Hack squat video because I just found a gym with the machine and I couldn't get the proper ROM today 5'5 here

[@Nipajim]

Big up for us vertically challenged... 💪 💪

[@dantegarcia3852]

I’m with y’all as well I’m 5’6”

[@splitscreen8394]

I’m 5’6’’ aswell, let’s make a clan.

[@robbienapier4176]

I cannot believe this guy doesn't charge for his tips, just found the channel today and have been down the rabbit hole all day

[@petrabuytenhek2920]

This guy really knows what he,s talking about. I did the same, too much weight. Also on the legpress and frontsquats i used to do them far too heavy. Miserable form and a lot of knee pain as a result. Now i do them a lot lighter, full range of motion, and my legs are sore after every leg workout. Keep up the good work! Greetings from The Netherlands.💪💪💪

[@ChristianGötzini]

Mike - Godfather of Full ROM hypertrophy

[@madhavanr5384]

Thank you soo very much brother! Outstanding video, sooo relevent.Have been training for past 2.5 months, and today i hit the rock bottom and feeling you totally. Already your big fan and a student.

[@imsorrythankyouplease7613]

In America, Mike is Russian. In Russia, Mike is a Jew. In Israel, Mike is American.

[@nimrodkalif3788]

As an Israeli, this is incredibly accurate

[@DrDeusExMachina]

In Mike and Ike... Mike is: **brain explodes**

[@madgamer574]

Agreed as a fellow Israeli 😂

[@ibrahimtastekin275]

The life of the child of an immigrant in a nutshell.

[@flaffa4837]

i agree with you, coming from a russian jew living in America

[@christopherwilliams6392]

“You are as the kids say, Gucci” ahahahahaha

[@UNGETABLE7]

A cigar, a bit of hair and we’ve got an awesome Wolverine!

[@SirAlexanderdeLarge]

My thoughts, exactly, Bub!

[@Blaisem]

also 6 inches

[@nunchukGun]

These vids are absolute gold. Dr Mike really covers everything I want to ask about and things I wouldn't think to ask.

[@Deciden0w.]

Hack squats were weird for me since I have long legs but these tips were useful. Thanks Mike!

[@Timo0469]

@@wscottcarter same

[@seniorestus1344]

@@wscottcarter I just came home, did legs and tried these.. 47.5kg is the starting weight of the machine and I WAS STRUGGLING! my god man what the hell is this! I am 195cms so

[@daniel-vm5rb]

@@seniorestus1344 Same here, never struggled so much on a starting weight. Felt like I was gonna faint when I did it for the first time 🤣🤣

[@azure89]

@@wscottcarter did you ever figure this out or an alternative?

[@robertoduenas5346]

You are as the kids say gucci and now im dying! 😂😂😂😂

[@diagonals792]

I’ve lost full range of motion in my right knee after a shit acl surgery, but the hack squat makes me get lower than anything else can. I absolutely love it

[@noahhan5062]

"You are as the kids say GUCCI." I fucking love this guy!

[@eukleidesk6759]

I’m really enjoying this series. How about doing the barbell hack squat; it might be interesting as it’s more technical than the machine version.

[@henrymcgoldrick4392]

Thought I was watching Wolverine

[@wubzero4709]

you are

[@codycomstock3260]

The Jewverine! You picked the wrong house, bubbe.

[@eleganteval8330]

LMFAOOO

[@adamlake9507]

@@codycomstock3260bubbe lol

[@jamir0078]

Gay version

[@coinsandcollectiblespodcas9549]

I did do this. Really felt it in my glutes. But I didn't go all the way down in the hacksquat. Thanks for the tip. Went a little past 90 degrees but didn't go to my "calves". Really good advice.

[@JohnnyUtah9173]

“Calves”………is that slang for something?

[@jamiewiley1892]

Completely solid video explaining in detail the hack squat. New to hack squats and this was super helpful and informative. Thank You

[@greyMDA]

what i like is the best reps range we are getting from these videos. for me, it's very helpful!

[@ShermanKyle]

Agreed. The form tips are stellar, but the quick knowledge drop on what rep range is best for a given lift to optimize hypertrophy

[@ChristianR.1442]

You're doing a good job with explaining everything, Mike. God bless.

[@lawsofhumannature2049]

Thanks for this explanation. I Just threw out my back and realized my feet were too high and therefore my back rounded and caused my back to give out. Going to do active recovery for the next few weeks and learn from this. Thanks again.

[@LukeFen]

Working my way back through some of the content, coming across Dr. Mike with these glorious chops made my day.

[@galebihai]

Awesome video! I’ve always ran away from this machine and never really knew how to do it correctly (even though it seems straight forward) this helped a lot to start using it consistently.

[@deucedeuce1677]

Great video man I noticed a few mistakes im making and now know how to fix them due to this video 🔥

[@guyhutukatit1204]

Therapist: “Wolverine Dr. Mike isn’t real, he can’t hurt you” Wolverine Dr. Mike:

[@Chazman2705]

I think one of those interdimensional videos slipped through…

[@donaldpump1282]

not a fan of 18+ minute long videos but i watched all of that and felt no need to skip anything. great video, very informative.

[@arendbrand1672]

9:54 Leg development on point

[@CharlesOffdensen]

I just did Hack squats. Luckily I have already seen your video about the leg press, so that helped.

[@codyknudsen7696]

I ama bigger guy so to see someone do these properly is a huge help. Your killing it Mike.

[@saviorxself20]

This helped me get some confidence to try out the machine this AM. Started following Will’s weekly split after I saw your critique with him and having never done hacks before, I said hell yeah. Loaded some weight, said “ohhhhhh fuck no,” took all the weight off and was able to do my routine with good quad stimulation and no knee pain. A few weeks of getting used to it and building some more quad strength, then will add weight and move. Appreciate your videos. Has helped me learn a ton.

[@migueltrevizo7500]

This was the most informative/ hilarious workout video I’ve ever seen.

[@laxis144]

The beard is crazy 😭

[@Professorsugondeeznutz]

Wolverine 😂

[@lmc4964]

very clear, a trainer had shown me this but insisted I keep my feet low and close together, my heels were lifting and it did feel weird in the knees. if I understood your video correctly I should find a position where the heels don't lift and less knee stress

[@kristenolivia_]

Never had the confidence to train on the Hack Squat machine before, really appreciate this! Will be giving it a go today

[@KneeCo_]

how did you go!

[@OXY187]

@@KneeCo_she disabled now bro

[@georgehanna2208]

Thanks legend. I hurt myself 2 days ago because i had my feet planted too high on platform which made me curve my low back and severely cramped my quadratus lumborum muscle. Now i know the right way to hack squat!!!

[@ITGUYWHOLIFTS]

Meanwhile menno henselman casually video bombing in the background and seeing mike doing hack squat with so low weights and having huge quads which gives him idea for a new scientific study and meta-analysis.

[@JMUDoc]

One I would add: place the hands below the level of the heart (I put mine at my stomach, like a low prayer-squat). Having your hands on the locking levers just makes the heart pump blood up there - against gravity - for no reason.🙂

[@nintendoborn]

I like how much he covers and so well in this videos This is actually really useful

[@HermanSizemore-rp5tu]

Thanks. You're depth of knowledge is outstanding.

[@nooblifter390]

Just lots of love and gratitude.🛐

[@collindcosta3054]

Good stuff. Been training for years and this vid was refreshing and corrected some mistakes I have allowed over the years.

[@bigmarv333]

It’s like a Marvel movie...gotta gang to catch the post credit scene. 👍😂

[@neub4321]

This was so thorough it helped me understand what I was doing wrong when I was hack squating.

[@bradwoods371]

3:18 *heels on the ground!!* listen up folks, this is *extremely* important.

[@JtAdams69]

You, as the kids say, are Gucci. 😂😂 gold.

[@kylevanhecke5297]

I just applied this video. I halved my normal weight and did 5 sets of 15 with a 3sec descent… biggest quad pump of my life

[@TheTMschannel]

For some reason I get some WILD glute activation on hack squats. I did them yesterday and my glutes are the most sore they've been in ages. My quads are pretty much fine (the usual amount of mild soreness). My glutes are on the pad at all times, and I put my feet as far back as my ankle mobility allows (which is pretty decently far back, when I'm wearing heeled shoes).

[@DipankarGhosh007]

My gym has those exact mats, used them only for the deadlift plates, will use them now for the depth elevation. Thanks Dr. Mike

[@TheJakecakes]

The hack squat is the bane of my existence 😫

[@GOALSANDMUSIC100]

14:58 and common sense in fittness Love your videos Dr Mike

[@Airborne-xh6pw]

Great presentation!! Clear and very understandable!! Thank you Mike!!

[@itguy13]

Thank you for this..man you have changed my approach and I have reaped the benifits of it..thank you and your team.

[@Avraham.Eisenberg]

Guys really I'm really happy about this content new to this channel. Hear me out if its only my experience--> Is it only me that is frustrated at my self for being so weak on hack squat with good form? In regular squats I take 100kg 8*3 below parallel but on this I take totalt of 20kg weights machine is empty 47.6kg = only 5*3 reps :(((

[@Avraham.Eisenberg]

Wtf I felt a bit relived because I wasn't alone until I realized this is me 1 year ago....

[@shacharalmagor1767]

Just got back from the gym, trainer saw me hack squatting full ROM and feet in the middle of the platform, told me to put my feet up, only do 90° and NEVER lock out. Went home to see this video because I knew he was wrong. Thanks Mike!

[@Pondy974]

thank you for the sharp explanation : will try this machine today. i listen to your videos very often ,

[@Candyapplebone]

Just tried the hack squat machine today and i really enjoyed using it. Was able to hit a lot of weight, but my weightlifting forum was hating on the hack squat machine. I was able to go super deep so I liked that

[@lhoffmom]

Looking great, Dr. Mike!

[@just_a_number9889]

3:25 Menno Henselman in the background 😬

[@seanriley6911]

Thanks for this, I am returning right back from scratch after an operation, will take this into account and use when in the Gym later today.

[@MarquitoRH]

Brilliantly done. Love the debunk of lock out !

[@CalvinBrockingtonArtistry]

Why did I not find this video sooner dude!!! Just killed hack squats the right way and felt it immensely!!!

[@clarecoronado7372]

Thank you Dr. Mike! Great content

[@AnkitSharma-eh7nm]

Really appreciate it, thank you.

[@bobbobaganuch]

Great lesson

[@24-7guy]

This is the best video I have ever seen! Thanks!

[@rebekahpowell9540]

You’re a great teacher! Thank you!

[@russianbeginner643]

Insane gains from all the corrections i’ll do in the hack squat . I’m so dumb most of this i did

[@ebohmer]

I don’t think having a go, then seeking out and learning ways to improve makes you dumb mate. Good on you for having a go!

[@dorkawitz]

Dude your like the Hulk when he is in smart mode..great video, def the best 18 min of knowledge

[@robertnightingale143]

Good advice about foot position ,I go low but keep feet wider pointing outward slightly and Go deep and my feet never raise up at the heel , I still manage to rep out ten on 145 kg which I'm happy with

[@dusc4]

super insightful thank you so much

[@ngndnd]

i tried doing these today at the gym but im 5’1 and my shoulders didnt even touch the thing 🥲

[@paulkazarin4495]

Want to thank You for sharing these advices!

[@Mukul1919_]

I guess u forgot telling about Reverse Hack Squat / Good Morning on Reverse Hack Squat /SDL on Reverse Hack Squat ! Make a video on these soon Much Love Thank You

[@xtaylorxthexsailorx]

This video was just what I was looking for. Thank you 🙌

[@ralphvalenzuela7118]

Still enjoy coming back to your older videos! 🤘🏽

[@hollyquagliawells9600]

Thank you for this video! Exactly what I was looking for.

[@sherin711]

Atlast I was introduced RP by my son.my hack squats got fixed.it was perfect 10 video well explained and to the core.thank you from my heart sir.

[@Hellbending]

This dudes humour is great you got a subscription bro hahaha