Free-weight hack squat question

[JOKER47]

I have tried adding free-weight hack squats as a variation on leg day like in the link:

http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html


But when I do them, to get full extension, I have to do a sort of "wiggle" to get the bar past my ass. If I don't "wiggle", I can't to stand up all the way. It doesn't seem that "hairy man" has that problem. It's uncomfortable and does not feel good on my lower back, either.

Am I doing something wrong? (My ass is not THAT big.) Or am I supposed to not get a full extension for these? (Standing all the way up.)


Thanks,
Joker

 

[JOKER47]

^

 

[CrimsonKing]

But when I do them, to get full extension, I have to do a sort of "wiggle" to get the bar past my ass. If I don't "wiggle", I can't to stand up all the way.

Joker

'wiggle' - LMAO!...

Too funny - "Joker's got Booty!"

 

[CrimsonKing]

seriously now, if you look at the video.. the hairy dude gets full extension w/o having the bar land on his ass.. maybe your arms a 'short' in relation to your body?

 

[JOKER47]

Re: Re: Free-weight hack squat question

'wiggle' - LMAO!...

Too funny - "Joker's got Booty!"

The correct phrase would be "Joker got back."


That's the only thing I could think of, is that my arms are short. But, hairy mans doesn't necessarily look really long or anything. (Like an orangutan.) And mine don't seem really short, for that matter.


Anyone else try this and have this problem?


Joker

 

[JOKER47]

^

No one else with apparent "big ass" troubles?


Joker

 

[Haz]

Same problem here. My ass gets in the way, and the lift feels uncomfortable. Hairy man makes it look easy, but I struggle with it.

 

[the People's Champ]

I tried this exercise a coule of moons ago, and I experienced the same rubbing problem with the rear end, although mine isn't as big. who the hell invented this exercise anyway?

 

[JOKER47]

People's Champ> Probably the same sadistic bastard who invented glute-ham raises. God, those kill. Been a while since my goal was to complete one full rep of an excercise.





Is there anybody here who is able to hack squats as the video shows? (Full ROM.)

If so, how are you able to do it?


Thanks,
James

 

[gymtime]

I've never done hacks like that before. However, it's important that your backside stay stable during ANY kind of squat. That "wiggle" will fuck up your back quicker than anything.

 

[Lord_Suston]

I can't do it so I don't even try to wiggle anymore.... Don't compromise your back for another inch of two.....

 

[thriller]

i got the same problem. but i do have a farely big ass. i guess its a good thing (the girls like it)

 

[SteelWeaver]

I tried them a whilew back - had the same problem, and my ass isn't that big. My solution was to not use them as a heavy move, but keep them in as a back-off move/set, or on light days.

But then I moved to a new gym where they have quite a nice hack machine, so I quit them ...

 

[latinus_spicticus]

I have a HUGE ass (not a frying-pan/flat ass, a "bubble butt" as gay as that sounds), I am 1/4th african american, which may explain this. Anyway, I love hack squats as back squats tend to emphasize the glutes way too much when I do them (as do lunges and step ups and, yes, even single-legged/pistol squats)..

The secret to doing this correctly is LEANING FORWARD!!! Lean forward and your ROM will significantly increase because you will not have to maneuver the bar around your buttocks and do the squiggly-wiggly maneuver (been there, done that). Try leaning forward more, rotate your feet so your toes are pointing slightly out, and go for it with less weight than normal. Once you get the hang of it, the barbell hack squat is a HELL of a movement. It's like a front squat mixed in with a deadlift.

 

[JOKER47]

The secret to doing this correctly is LEANING FORWARD!!! Lean forward and your ROM will significantly increase because you will not have to maneuver the bar around your buttocks and do the squiggly-wiggly maneuver (been there, done that). Try leaning forward more, rotate your feet so your toes are pointing slightly out, and go for it with less weight than normal. Once you get the hang of it, the barbell hack squat is a HELL of a movement. It's like a front squat mixed in with a deadlift.

Thanks for the advice. I will try it again next week. Good to know at least someone was able to do these effectively. God knows I hadn't been able to.

Thanks,
Joker