I believe everyone is familiar with squats. In addition to ordinary squats, there are many types of squats, such as Hack squats. Of course, whether it is ordinary squats or Hack squats All have good exercise effects. So, what’s the difference between hack squats and regular squats? Let’s find out what the difference is below!
The difference between hack squats and regular squats
1. Center of gravity position
Since the Hack Squat barbell is at the back and lower part of the body and is connected by the arms, the relative position of the center of gravity of the barbell and the body's center of gravity changes during the movement (some people say that the Hack Squat is half a deadlift + half squat). In the ordinary barbell squat, the center of gravity of the barbell and the center of gravity of the body are relatively coincident, so it can almost be understood that the barbell and the upper body are integrated into one. This difference in the relative position of the center of gravity results in the body's adaptation to different patterns. Relatively speaking, the hack squat can maintain a better squatting pattern, which means that the pressure on the knee joint is relatively less during the entire squatting process. In the case of heavy weight, ordinary barbell squats may cause the body to extend back to compensate.
2. Weight-bearing capacity
The action pattern of the Hack Squat makes it difficult to perform heavy loads in the Hack Squat, because it is easy to fall backwards during actual operations. The ordinary barbell squat can carry very large loads (1-3 times body weight).
3. Training purpose
From a muscle-building perspective, Hack squats are more suitable for training the gluteal muscles. Because the barbell weight-bearing mode limits the range of knee extension, the hip extensor muscles of the buttocks can receive stronger stimulation during exercise. The ordinary barbell squat is more suitable for comprehensive development of the quadriceps and gluteal muscles, as well as better stimulation of the gluteal muscles. From the perspective of sports performance, barbell back squats are more suitable for developing maximum strength and explosive power, especially for developing vertical jump ability, jumping ability, etc.
Huck squat standard movement
1. Lean the back of your torso on the back pad of the machine, open your legs at a moderate shoulder-width distance, and release the safety lever.
2. Start to slowly lower the unit, bend your knees, and keep a straight posture. Continue lowering until the angle between your thigh and calf is slightly less than 90 degrees. Then restore slowly.
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