1. Welcome to the Myprotein Community & Forums forums.

    You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. By joining our free community you will have access to post topics, communicate privately with other members (PM), respond to polls, upload content and access many other special features. Registration is fast, simple and absolutely free so please, join our community today!

    If you have any problems with the registration process or your account login, please contact contact us.
+ Reply to Thread
Results 1 to 8 of 8
  1. Default Hack Squats, Sumo Squats and Sumo Deads

    #1
    ** Senior

    Join Date
    Apr 2007
    Location
    London
    Age
    28
    Posts
    137
    I can't do traditional squats at home (lack of squat rack)...

    Which is a better alternative; hack squats or sumo squats? Or are they both poor substitutes?

    My lower body routine is currently:

    Straight-leg deadlift (3 x 10)
    Sumo Deadlift (3 x 8)
    Standing Calf Raise (3 x 12)
    Hack Squat (3 x 10)

    But I'm a bit confused as to which lifts work the hams and which work the quads. Am I correct in saying only the hack squat is primarily targetting the quads?

    My gym's a bit pants. It's nice and big with loads of machines...and one barbell

    oh and it has one smith machine.

    If I did go to the gym I could do leg presses, but then would half to switch my deadlifts to using dumbbells. Would that be better?
    :{2xtreme}:

  2.  
    #2
    Rab J.C
    Guest
    tricky one that without a squat rack! can u maybe get fittings for you smith that allow u to hook on arms for a bar allowing u to do squats? thats what we have at my gym. either that or use the smith.

    how do u get a bar up to ur shds to do a sumo sqaut at the moment?

    the hacks are mostly on the quads. i do mine with the ball of my foot hanging over the edge of the board to make sure i drive thru my heel rather than the ball of my feet. i think this takes the stress that allot of folk feel in there knees when doing hacks. do you get that?

    RAB
  3.  
    #3
    Teetotal

    Join Date
    Aug 2005
    Location
    Manchester
    Age
    40
    Posts
    6,060
    Could try front squats?

    I've just started doing them and they really hit the quads harder than back squats, they also seem to hit my abs harder aswell. That's using less weight aswell. Tricky to get used to though.
    MP5500 for 5% off first order!
    .
    Training Journal - My Pic's
  4.  
    #4
    ** Senior

    Join Date
    Apr 2007
    Location
    London
    Age
    28
    Posts
    137
    Wouldn't I need a rack for front squats as well?

    So is the hack squat a poor sub for regular squats?

    Oh when I say sumo squat I mean with a dumbbell between the legs.

    Does the sumo deadlift work the hams more than the quads then? Looks like i might have to go to the gym and do dumbbell deadlifts
    :{2xtreme}:

  5.  
    #5
    Qualified Gym Instructor

    Join Date
    Aug 2004
    Location
    Cardiff
    Age
    31
    Posts
    8,292
    If you went to the gym, why does it mean you would have to use DB's for deads?? Just switch your workout around and do the deads at home, legs in the gym.

    Although a smith machine and a leg press aren't the best exercises
    Quote Quote
    When you eat the foods your body is made for (Paleo foods) in a framework that your body is made for (feast-fast, such as IF), it all works beautifully.
    MP573 for 5% discount off all products!!
  6.  
    #6
    MP L337

    Join Date
    Nov 2006
    Location
    Bristol
    Age
    26
    Posts
    2,285
    a gym shouldnt be able to call itself a gym if it doesnt have a squat rack or the facilitys to deadlift. quick solution would be to join another gym.
  7.  
    #7
    Teetotal

    Join Date
    Aug 2005
    Location
    Manchester
    Age
    40
    Posts
    6,060
    Quote Quote
    Originally Posted by 2xtreme View Post
    Wouldn't I need a rack for front squats as well?
    You won't be able to use as much weight for front squats as with normal squats. Try it.
    MP5500 for 5% off first order!
    .
    Training Journal - My Pic's
  8.  
    #8
    Tom
    Tom is offline
    Registered User

    Join Date
    Jun 2004
    Location
    England
    Posts
    5,135
    Lunges? try multidirectional lunges, start lunging out in front, then 45 degrees to the side, then to the side then 45 degrees back then back. then repeat for the other leg, i guarentee you without weights this is hard.

    or box step ups. get a HIGH box or a bench, hold a bar in a front squat position and stand up on the box one leg at a time, again pretty hard.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

     

Similar Threads

  1. Squats and Deads?
    By Ben in forum Power & Strength
    Replies: 21
    Last Post: 31-08-2011, 05:05 PM
  2. How to grow lower body without squats and deads?
    By Luffers in forum Bodybuilding
    Replies: 39
    Last Post: 27-04-2010, 02:59 PM
  3. Sumo deads
    By Martinb in forum Power & Strength
    Replies: 2
    Last Post: 18-01-2009, 08:55 PM
  4. Do deads preclude the need for squats?
    By Scratchy in forum Power & Strength
    Replies: 28
    Last Post: 13-11-2007, 02:12 PM
  5. Smith To Replicate Hack Squats
    By AlexTemper in forum Power & Strength
    Replies: 5
    Last Post: 05-11-2007, 02:41 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Search Engine Friendly URLs by vBSEO 3.6.0 RC 2