>zero lower back strain compared to squats or deadlifts>bar closer to center of mass = potential for heavier loads>zero risk of getting pinned (easy to bail/drop if you fail)>no rack required>built-in form check: bar hits your hamstrings if form breaks>max quad stimulus with minimal posterior chain/spinal fatigueWhy not?
>>77583610falling bakwards and smacking your skull
>>77583610>zero lower back strain compared to squats or deadliftsit literally is a deadlift
I am 5'3 and hack squat 330 in reps, I need straps to hold the bar above 240 in reps for RDL, I'll let you do the math and the figuring out why it doesn't align.
>>77583620Skill issue, still less risky than conventionnal squat>>77583626Did you try it? The lower back tension is because the bar is in front of you in the deadlift>>77583654Not an issue with straps, it's a good thing to work the grip strength/endurance
They still dont knowENTER the superior hip hinge>lowest low back fatigue of ALL hinges>trains the hip hinge in violent ballistic movement >can be progressively overloaded>doesn't hit the quads as much so you CAN squat more>easier done for multiple sets>looks cool>feels cool
You just made that up
>pretending you're trying to shove a barbell up your assno thanks, dont be caught rubbing your ass on the bar at my gym.
>>77583868Kettlebell swings and snatches really are all you need.
>>77583868>>77584593Mak proved it with his deadlift.
>>77583610absolute knee wrecker with elevated heels
>>77583859my lower back is my strongest body parti've never had to worry about hurting my back doing a lmao1pl8 hack squat
>>77584625because it targets your quads that much more?never tried with elevated heels desu, but gradual implementation of a new exercice usually works ok anyway
>>77584625Don't elevate your heels then?
>>77583610this mogs the deadlift and the squat
do i need a sprinter plate?
>>77583859>The lower back tension is because the bar is in front of you in the deadlift>Squat has lower back tension wqith weight behind you>Somehow deadlift behind you = no tensionI think it's a slept on exercise but to claim no back tension is disingenuous at best.
>>77588121yeah if you can tay upright the leverage between the load and lower back is minimal compared to deadlift or a low bar squat, but if you need to lean forward then it's a different beast.
>>77583610unrelated but i discovered that i can't perform a backbridge at all. i'm not really a lifter but i have light weight dumbbells that i use once every a couple of weeks.my arms are too weak to extend fully like this girl in her 2019 pic. i'm a male of course.can (you) do a backbridge?
>>77588499Not OP but I can. Not as well as I used to but still pretty damn well. Years ago did the Matt Furey combat conditioning shit, used to be able to have my forehead flat on the ground between my heels lol.
>>77583610Lacks the rom of proper squats. I started my lifting career with these for safety but when I went to do regular squats I had to halve my weight to accommodate the extra rom.
>>77588499No I can’t and in fact trying to do it is a great way to fuck your lower back
>>77588499>can (you) do a backbridge?Yes, you are fat as fuck bro, I can't fathom ever being unable to do that
>>77583654>I need straps to hold the bar above 240 in reps for RDL, I'll let you do the math and the figuring out why it doesn't align.This only tells me that you're a weak faggot with an even weaker grip.
>>77588499>>77588577I am fat and i can do a back bridge and cartwheel
>>77583610God tier are hex bar squats, you stand in the center and grab it, I switched to it when I started to get heavy knee pain after a decade of regular squatting, because I am somewhat tall at 6'1 and slightly fall forwards when squatting, after 10 years it took it's toll, now I have zero knee pain.
>>77589021bro you forgot to attach the body pic to your post
>>77589707What's the difference with hex bar deadlifts ?
i just hit my ass on the way up. feels retarded.
>>77590246You are currently retarded with this movement, just need lots of touches with correct form to dial it in
>>77589707Sure but not everyone has access to an hex bar
>>77587744most homosexual thing I've seen, and I watch gay porn
>>77589143>>77588499(me)i've been doing them a couple of times per day and now i can straighten my arms more but they're nowhere near straight yet so it seems i have mobility issues
>>77583610the bar rubs your keister which is lowkey gay
>>77590597how to unretard, a simple quad focused squat variation would be good
>>77583610I've tried it but got limited by balance and grip strength. Repping 345 pounds is manageable with regular squats but almost impossible for me on hack squats.
>>77593415Push the hips forward more during this phase or keep shoulders/upper back rounded forward, and you don't need to lock the movement at the end for it to hit the quads
