Barbell hacks any one?

[McFLy]

Years ago I didnt have a squat rack when I first started training in my garage my old man taught me the barbell hack squat until I could clean and press a decent load to squat they where my main devolpers. Any way today I started off with deads instead of squats and it clicked to hack the load and it all came flooding back to me. I don't know why I dropped these.

I ended up doing 3 sets of squats and 2 heavy bhs I thought my quads where ready to explode.


N e one include them in there 5x5?


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[NightFallTech]

This strikes me as very similar to a deadlift, the bar is just about a foot further backwards? is it otherwise any different?

 

[McFLy]

It's more quad dominant..but a trap bar deadlift is more smooth so just guna switch my deads to trap bar deads and do these I reckon it's a great combo !! U tries trap bar deads mate ? There fucking awesome

 

[McKwl]

I like fronts for da quads*, personally. But then, it's just a matter of finding what works best for you, right?

* And meanwhile, still doing back squats and deads, and all that stuff.

 

[Shrek]

I don't rest the weight on the floor after every rep. keeps constant tension on the quads and replicates a machine hack squat better.

That's more like a "back deadlift".

[YOUTUBE]64PFHtq5XO8[/YOUTUBE]

 

[McFLy]

Who's doing zerchers? I'm gunna swap front squats wit zerchers, call me a pussy but I put a pool noodle over the bar for comfynes loll

 

[Bazza20]

I've tried to do them and can't. The bar just gets stuck on my hams as it passes the back of my knee.

 

[McFLy]

I've tried to do them and can't. The bar just gets stuck on my hams as it passes the back of my knee.

U tried putting your heels on plates?

 

[Bazza20]

Yep.

I just use the trap bar now.

 

[McFLy]

Yep.

I just use the trap bar now.

Recently I have given up the bench due to shoulder problems of years of pounding them. Now I floor press and I reckon I've put size on chest since ditching it its an awesome old school exercise!

 

[The Hamburgler]

Brent Conreas (sp?) did EMP (?) testing that showed better pec activation on floor press than full ROM flat bench

 

[Bazza20]

Brent Conreas (sp?) did EMP (?) testing that showed better pec activation on floor press than full ROM flat bench

I would agree with that. Haven't done flat bench in months due to rooted shoulder and my pecs have grown from incline and floor press.

Floor press especially with dumbbells really seems to work the pecs hard.

 

[Darkoz]

Flat bench press is certainly not a necessary exercise, I haven't used it in over 15 years

 

[The Hamburgler]

I would agree with that. Haven't done flat bench in months due to rooted shoulder and my pecs have grown from incline and floor press.

Floor press especially with dumbbells really seems to work the pecs hard.

Even for flat/angled pressing the argument could be made for DBs as it is for pec development, given that you can get a decent amount of flexion as opposed to with a bar

 

[McFLy]

Flat bench press is certainly not a necessary exercise, I haven't used it in over 15 years

Floor press is crazy its been named the the deadlift of the upper body coz u are basically moving dead weight. What exercises u do for chest man?

 

[Darkoz]

Floor press is crazy its been named the the deadlift of the upper body coz u are basically moving dead weight. What exercises u do for chest man?

I gave away flat bench press because I found that I just didn't need it.
Currently I'll do any of these using both barbell and dumbells....
Floor Press
Incline bench
Seated Press
Weighted Incline Pushups
And very occasionally some form of Flye movement

 

[McFLy]

I gave away flat bench press because I found that I just didn't need it.
Currently I'll do any of these using both barbell and dumbells....
Floor Press
Incline bench
Seated Press
Weighted Incline Pushups
And very occasionally some form of Flye movement

No dips?

 

[Darkoz]

No dips?

I do dips for triceps, it's one of my favourite exercise

 

[McFLy]

great

Yes I am son, yes I am

 

[McFLy]

Today is the day I kicked squats to the curb! I say fuck em !!!! They gave me quad mass but now my knees can't handle them any more and my back is getting a pounding coz my knees ache and it fux wit my form and shit!! So barbell hacks you are here to stay !!! I even hack more than I squat with no pain...