Quad Sweep and Huge Legs with Hack Squats

[@17jun1989]

I love using Hack Squat machine on leg days. I really feel it working the quads immediately than any other

[@andergda]

Your insights into training and your tips have completely change the way I train. Thank you Joe!

[@christarpley2099]

It’s a shame that a person like this that genuinely wants to help people in calm articulate manner doesn’t get as many view as someone that yells at you and just trying to sell you something

[@HypertrophyCoach]

I’ll start yelling more 😂

[@lionheart93]

@@HypertrophyCoach yes!!! Lol

[@lionheart93]

@@HypertrophyCoach thank you for teaching us sir

[@fitta74]

Greg,can u hear me?

[@isaacmorales7630]

CALMEEEEEER THAN LAST TIMEEEEEE

[@magickonchshell]

You're the best bodybuilding content creator in terms of quality, usable content. Been lifting for over 10 years, and still find new things to learn/relearn from you. Thank you, keep doing what you're doing!

[@somafitnesshr]

Hi, Joe! As a gym owner and a personal trainer, I'm really loving this type of content, there's always a golden nugget to be found on your videos. If I may add a suggestion: you could make a 20min video about basic exercise mechanics and hypertrophy (mechanical tension, moment arm, active range of motion...) and then do a video for each of your favorite exercises per bodypart (as you did with hacks right now). I know you already explained moment arms, but maybe a video named "What is training" or "What are exercises" where you tie everything together would light more than few lightbulbs over our meathead heads. :) The most sharing I do with all my clients and coaches is when I do their programming and when I link to each exercise in their program.

[@scottend5239]

Really glad I found this. Fixed my form according to this video, dropped about 20% in load, but really felt it more in my quads. Thank you!

[@HypertrophyCoach]

👊👊👊👊

[@tajinderfitness9705]

Video quality is excellent 👍

[@Shane756]

Hacks have always felt pretty brutal on my f'd up knees coming out of the bottom, been doing primarily pendulum squats since the resistance curve is great and I can hit rock bottom pretty comfortably. I'm gonna play around with bands and my foot placement though see if I can't make em work

[@MeleDrummer]

I would try bands from the top, slow eccentric, pause at the bottom, stay in your active range (go as low as you can control), higher rep ranges (10+) and maybe some knee sleeves for the work sets. You might also try prefatiguing your quads with leg extensions to use even lighter loads on the hacks.

[@Shane756]

@@MeleDrummer Thanks man, I'll keep those in mind, once my gym opens up again anyway lol

[@markyyyfocustibben228]

Great video

[@Deciden0w.]

I have the same hack machine in my gym. Will totally try the super deep style. Great tips

[@eliteviktor3]

Thanks for the videos and free tips man, these help more than most training coaches for sure.

[@HypertrophyCoach]

👊👊

[@dessertstorm7476]

whats the big deal with heels coming up? In theory you can get tons more knee flexion at various angles in a leg press or hack by allowing the heels to come up, or by placing something under the heel at the beginning of the movement if there is some injury concern at heavier loads

[@MeleDrummer]

Awesome info!! Thanks

[@doctorazamat]

So valuable, thanks heaps

[@theWhic]

33k subscribers??? Keep up the good work, man. Love your educational approach.

[@ColFighter018]

Hey coach! I used to enjoy doing these but my left lower back would flair up pretty often. Eventually I just switched them up with Pendulum Squats and no pain on my back. Also, the Pendulum at the gym has a counter weight to offset the weight when at the lowest point and found it to be cheating as I can't handle the weight in some way but I'll definitely give it a shot!

[@joelbullion8805]

I follow hunter labrada an brain been doin these for awhile making huge progress on my hammie focus day i move my legs up the pad abit works for both great variations an take stress off the knee joint thanks hypertrophy coach great stuff 💪💪

[@user-qc6xw1li5w]

Always learning from this guy. Thank you!

[@moisesbn6043]

Great tips Joe! Thank you so much 💪

[@MrScottyT21]

This was very helpful, thanks for sharing Joe. 👍

[@DiablitoSpeedz]

Great tips !

[@regulardude7961]

Awesome! Can't wait to use this on an available hack machine... oh wait.

[@Rahulplaysdrums_189]

Man i wish my gym had this tormentor

[@rolandoxiv6934]

This is a massive tip so many people do it wrong

[@linkrm75]

Great video. What is your opinion on the style of Hack that Tom Platz did where he was keeping his feet together and coming up on his toes?

[@HypertrophyCoach]

Can be a great option. Limits load a bit, but again, still a good option

[@linkrm75]

@@HypertrophyCoach Thank you for the reply. Keep up the good info!

[@overpower1000]

Very nice video! keep it up. Greetings from brazil!

[@MrDubjay123]

Would be cool to see some bodyweight tips since a lot of the gyms are closed 👍

[@kiernancarlson7176]

Tutorial on how to set up the bands 😂?

[@niharshah3238]

Second this lol

[@Ashurus]

Thoughts on using a belt hip squat as an alternative?

[@zimasangqokolo1188]

Amazing tips, thank you so much for your content!🙏🏾👏🏽 Any advice on people that struggle with knee pain generally especially on machines like a hack squat?

[@noeldelpozo8413]

Man, I wish I live in Tampa so I can hire you. I have hired several trainers in the past and no one has demonstrated as much knowledge of anatomy in relation to exercise. At any rate, I bought you app. What type of weight resistance bands do you suggest one should start with?

[@bigmangus7]

Doubt I'll get a reply being such a old video but what shoes have you got on ?

[@nazmulhaque1308]

Is this good for MASS?

[@HypertrophyCoach]

The best for MASS

[@lionheart93]

@@HypertrophyCoach is it because it’s evenly distributed coming down and up?

[@flingflangflong7665]

Hack Squats I feel like they bang up my knees more than ass to grass high bar squats, is my feet positioning messed up or is this exercise just not for me

[@fitzy28101]

Are you warmed up before doing them? I usually do some leg extensions before doing hack squats and my knees never hurt anymore.

[@bigdaddyyumyumthechocolate8481]

Try different foot positions your feet could be to low and try a little wider stance. Also like the 1st comment said warm up 1st it makes a world of difference.

[@Sandeepforner]

Please make that arm day video. Hit like guys

[@xXxPurplePillxXx]

Can someone please tell me how does hack squat compares with Barbell squat in terms of weight? Say , I am squating 225lb using Barbell. Would it translate to exactly the same on hack squat, more, less ? 🤔

[@GameOver321]

Love your vids!!! I have a question, do you feel a leverage style hack like an icarian/precor super squat is superior or inferior to this type of linear squat. Thanks

[@lionheart93]

How about free barbell squats with plates or a wood on your heels. Can these be effective like in the old days?

[@marknewton6300]

That “hack” at the end is something I can’t wait to try when my gym opens 💪

[@Mr.Gargoyle]

Hey Joe, Is there still an option to change the membership to life time? thanks!

[@HypertrophyCoach]

Yes! Bottom of the page: www.hypertrophycoach.com

[@conor_1762]

What would be the main benefit of banding from the bottom?

[@christianluker649]

Changes the resistance so its harder at the top. Youll have to use more weight when banding from the top. Itll help w the lockout strength like banding at the top. Id say the main diff is easier set up from the top. Confusingly the strength curve should be fairly similar. Hope that helps.

[@conor_1762]

@@christianluker649 Thanks👍

[@runthefuture]

#TeamNoFeels

[@InSlobnia]

I can’t express how much weight can I’d love to be in Terrances’ shoes when it’s comes to training w/ you..

[@amodamladi6095]

Want the song at the intro, suggest some workout playlist

[@J_Rodriguez956]

open.spotify.com/playlist/0ln6j2zdPI1csUnQXkK1A1?si=znvnktvRQNuQ8ztWcpAr2g

[@alexblaxell7983]

What percentage of band tension in comparison to the actual plate load do you recommend roughly? Great vid man 👊

[@HypertrophyCoach]

VERY ruff estimate. But I’d say you want ruffle a 30% load change from bottom to top. Then from there look a last rep speed/sticking points to make adjustments

[@AnthonyVenmans]

*Joe I have an interessted question, so please* For max depth, is it usefull to use Olympic shoes (squat shoes) on the Hack Machine? Or just flat shoes? With Olympic shoes I can place my feet a little bit lower on the platform.

[@HypertrophyCoach]

Olympic shoes are a great option to get to full knee flexion faster

[@AnthonyVenmans]

@@HypertrophyCoach Thank you!

[@kieranb3815]

It's strange how everyone's body is different. My quads are terrible but I've huge calves. The guys calves here, although toned, are quite small but I would die for those quads.

[@chronometa]

I use less weight than 90% of my gym on hack squat and leg press but have some of the biggest legs by pushing the muscle fibers heavily in full ROM.

[@nero.pt96]

What’s the difference between the Incline Hack Squat And this one. Can you still go as deep on the Incline Hack Squat to target quad sweep

[@MeleDrummer]

the incline is worse since you loose range of motion and stability

[@Hugeness55]

17:33 consider this a gain

[@ronald830924]

great beard!

[@benjaminsenatore9565]

Is the activation better in quads when you use Bands?

[@MeleDrummer]

yes, if you set them up properly

[@xsastah4138]

Hey Joe, thanks for the insights! Would you always recommend Full Range of Motion? I feel my quads much more when I use a smaller rom but with with constant tension. Also getting a big pump. Or is that not so important for growth? Thanks!

[@nathancampbell7286]

Full ROM on a movement like this is always going to make you stronger & get you more size. What Joe uses (Banded Hack Squat) is a great way to keep tension of your joints throughout the lift, but will also let you apply a heavier load for the top half of the rep. Amazing movement when done correctly with the right tempo.

[@dualShockRK98]

How many Hack Squat machines does mi40 have ? 😂 What brand is this particular machine you are training at first I thought it was Arsenal but thats not it

[@Slok727]

Would be bulgarian split squat work somewhat of the same ?

[@MeleDrummer]

no, that's different but still a viable exercise

[@Slok727]

@@MeleDrummer what would be a good hack squat alternative, keep in mind I have a basic home gym

[@MeleDrummer]

@@Slok727 squats. And if you have a smith machine you could do reverse banded smith machine squats. Or leg press if you have it, depends on your equipment. Bulgarians could work too.

[@synergyrevolution2332]

@@Slok727 I saw Hunter Labrada doing Bulgarian split squats with a band wrapped around his body, John Meadows and Eugene Teo have also talked about using the Bulgarian split squats for hypertrophy. I personally believe they're better than just plain old barbell squats since doing one leg at a time stops the lower back from being a limiting factor.

[@Slok727]

@@synergyrevolution2332 yeah I absolutely love them, I get so sore lol

[@MrDubjay123]

Also find it annoying the platform on the machine is angled upwards. Helps with safety to prevent slipping but forces more ankle mobility. For ex. If you had a plate on your heels, you could have your feet further back (if your machine allowed) and have more quad engagement

[@vulturesiii6450]

Why do they say knees over toes for quads when your not doing it here.

[@HypertrophyCoach]

Mechanics of a hack are different than free weights. And may not need to go that far forward with the knees to hit full knee flexion

[@monkeyhater4203]

You're right i subscribed bc of that lol

[@miggygaluza9234]

Hello sir. Im a new subscriber on your channel. I just want to ask that is it possible to lose stubborn fat on your obliques when your calorie intake is only for maintaining your muscle mass but your still going to intake small amounts of goods fats.

[@sandro3390]

Crying 🤣 'n Learning 🤔

[@questionableethnicity2268]

We've known about moment arms for millenia! You're absolute right and I cringe when people think you're being excessively theoretical when you bring it up. Uneducated people often intuitively understand it yet people act like you're just trying to sound smart when really you're just being precise with what you actually mean.

[@samozeleznaterapia3643]

Moment arms, huh? The only moment arm getting perpendicular to the direction of resistance is femur in relation to the hip joint. Femur is the operating lever of glutes not quads. Therefore, the majority of the load is handled by glutes. The lower leg is dipping forward only by 15-25 degrees. That means that quads are handling approx. 15-25% of the total load. This is physics, not my opinion.

[@questionableethnicity2268]

@@samozeleznaterapia3643 I'm just replying to when Joe commented on his own use of the term moment arm. I am not attempting to describe the biomechanics of the hack squat.

[@questionableethnicity2268]

@@samozeleznaterapia3643 with that being said, there is perpendicular distance between the force vector and the knee joint, hence torque must be generated at the knee joint. I am not saying that the glutes don't also handle huge load as well but based on how the quads and glutes attach and architecture of the muscle, this does not necessarily mean that the glutes are receiving as much of a challenge relative to their maximal output as the quads may be. This is confirmed by actually using a hack squat and feeling far more exertion in the quads than the glutes.

[@samozeleznaterapia3643]

​@@questionableethnicity2268 wouldn't it be smarter to work quads and glutes separately with more perpendicular moment arms without the need to use such a heavy load on the top of the spine? At the very least some heel elevation would help to achieve the full knee flexion earlier and less load would be needed.

[@questionableethnicity2268]

@@samozeleznaterapia3643 personally I don't use hack squats, can't really comment, I just like a lot of Joe's videos

[@fitta74]

The same intro as Ryan Humiston

[@HypertrophyCoach]

Don’t know who that is

[@I_dont_even_work_out]

what are the bands for?

[@synergyrevolution2332]

Watch the whole video and you'll know.

[@rickygonzalez1545]

lotta weight damm

[@Bigmanmcculloch]

🙏🙏

[@markbarrett50]

Ah yes, the hack squat pant split. Done that.

[@lionheart93]

I once got a hole in my underwear but good think it was a girl that saw. The rest is history 😂

[@skulcrew2944]

Algorithm

[@HypertrophyCoach]

👊🙏

[@vladimirciric519]

Banded hacks all day 👍

[@TODOMATIO]

FYI if you place your feet too low, you will hurt your knees and you will primarily work your tear drop - NOT sweep. You watch too much KZbin university, lol

[@HypertrophyCoach]

Incorrect

[@binkyfaith]

Hack squat are not my friend 😒