Quad Exercise - "Smith Sissy Hack Squats"

[StrongarmFitness]

I tried this for a week.... and it feels pretty good.

Thanks for the post scott

[scottwstevenson]

@StrongarmFitness AWESOME! Thanks for the feedback. Any knee pain?.... :)

[EnvelopedInDarkness]

i was thinking what does this guy know about quad exercises, until i actually seen his quads. holy shit.

[scottwstevenson]

@EnvelopedInDarkness LOL - Thanks for that! I actually think the exercise is more impressive than my quads. (Would love to hear your feedback after having tried it a time or two.)

[mad1966dog]

will fuck up your knees

[gmsiler]

@mad1966dog How do you know this?... 

[bowenblanket]

scott, i appreciate your time. i'll keep on at the technique.

[scottwstevenson]

@bowenblanket Much luck! (Do a search here on youtube - tons of vids on the barbell hack.) :)



[bowenblanket]

tried regular bbell hack with 100kg. felt strong from dead start but got stuck at my hams/glute half way up. is this common?

[scottwstevenson]

@bowenblanket Yep, very common, especially if you've done a lot of deadlifting. That's much too heavy to start off with on a barbell hack squat, IMO. You'll have to be more upright in order to get the weight around your hamstrings, which will put the stress of the exercise on your quads and less so on your low back, glutes and hammies.

[dmitriyb79]

you are the men !!!

[bowenblanket]

having said that, i tried some body weight siss/hack earlier - wow. felt good. yup, gona give 'em a go.

[bowenblanket]

i can imagine. i think my lack of flexibility would pop my knees. it is a specialist move for the elite trainee. however, i predict hacks will suit my structure. i will post some footage soon to put my face to my name. your feedback will be valued.

[scottwstevenson]

@bowenblanket Sounds good! :)

[bowenblanket]

i'd be piss poor at sissy/hack in comparison to bb squat haha.

[scottwstevenson]

@bowenblanket The weigh will be quite a bit less. I've talked to guys who were squatting 500 for 8-10 and could only put 25's on the bar (~95lb depending on how the bar is counterweighted) the first time they did SSH's...

[bowenblanket]

correction: workout 2 is deadlift, bbell row, inclind bench press :)

[bowenblanket]

currently, i am concentrating on getting stronger on exercises from two rotated routines: 1. squats, dbell press, dbell row + 2. deadlift, bbell row, incline row. i do other accessory stuff around them. but as from tomorrow, i will throw in hacks each time. i am looking forward to seeing how this pans out.

[scottwstevenson]

@bowenblanket I'd be interested to see how much weight you use on the Smith Sissy Hacks vs. a BB squat. :)

[bowenblanket]

so it is a found way of channelling the stress and stimulation to the intended muscle group, done unconventionally yet purposely - cool.

[scottwstevenson]

@bowenblanket LOL - Yes, indeed - an isolation exercise. :)

[bowenblanket]

you have quality development in your entire thigh muscles. very fascinating to watch. im going to try out barbell hack to mix it up as have just a rack, barbell, and plates. why the preference hybriding the two? thanks.

[scottwstevenson]

@bowenblanket Thanks for the compliment! You'll notice that the exercise has a different feel than doing BB hacks, so it's another exercise. I frankly find they hit the quads even better than BB hacks personally. When I squat or do compound exercises in general, my glutes and hams are easily / preferentially activated, so this exercise came about because of that.

[scottwstevenson]

Iceberg - Cool! Here's a description I saw for that: "I saw Vince Gironda do a hack slide, hack squat that he invented. He went up on his toes with heels together both knees would be pointed towards opposite walls (like a frog)." It sounds like it was done with a barbell so closer to a BB Hack Squat. Either way, nice to know. Thanks!

[icebergdelphi]

I saw that exercise with Vince  Gironda, named: Thighs Hack slide, from Vince Gironda Legend and myth book presented by Alan Palmieri, thanks

[sanan22]

you look like a bigger version of jack nicholson

[scottwstevenson]

LOL! WastedT - no worries. It'll take two or three training sessions before this exercise will make your quads as large as mine, so you'll have time to prevent this... ;) (And trust me, every IFBB Pro I've seen has larger quads than mine.

Thanks for the compliments, though!)

Let me know if you try the exercise out. I'm interested in all feedback, good and bad. (BTW, if that's you in your uploads, you look great at the Jr. Nat's in '09! I did that show, too - seems like eons ago now...)

[wastedtalent09]

holy quads, brother! :) ok im a chick so i dont want quads quite as big as yours, BUT i want huge quads & u obviously know wat ur doing just by LOOKING @ ur quads & ur trophy desk! :) most pro BBers hav big quads, u have MONSTER quads! AWESOME!

[scottwstevenson]

Give 'em a shot! If you want to make squats more fun and quad intensive, superset the smith sissy hacks with regular BB back squats. :) (Just get a good spot for the squats and watch the weight the first go round. :) )

[Bones98]

Holy fuck!!!! I gotta try this.

My legs are lagging like he'll and I train them to death. Squats have helped a bit but I can this working more effectively

[scottwstevenson]

LOL. It probably wouldn't be clean there if I didn't trip on stuff all the time! :)

[sstslayer]

Very messy garage but good to see the whole gym area is nice and clean haha, definitely got your priorities right there xD

[scottwstevenson]

"Rules" like this would depend on you and the other exercise in your program. If you need more glute mass, this is not your exercise, but back squats may be.

So far, I'm not getting feedback on knee pain - surprisingly little, even form people who have bad knees.

I think if you DO the exercise (I'm just guessing you haven't), you'll know just where to put it in your program. :)

[alexjones234]

can you use this as your main exercise for legs, or would it be too stressful on the knees if you go too heavy?

or is it more of a follow up exercise like doing leg extensions after barbell squats?

[fasy16]

Bull's leg

[SteroidsMakeMeStrong]

i need to train my legs...

[hulkout666]

I like this exercise. It's a cross between the sissy squat and the barbell hack squat. I think I'll give this one a try in my next leg workout.

[HorvathKalman]

nice

[Love2watchVidsonYT]

you can tell these work/ the sissy squat work ...

LOOK AT THE QUADS/ LEGS Lmao !

[SwingThis1]

good job scott. definitely like a hindu squat. looks great!

[DeusUniversa10]

You are one of my inspirations. Awesome seeing you lift at Gold's East, doing those treacherous 6 plates / Side smith squats

[grungyfulla]

incredible legs

[scottwstevenson]

I agree on both the foot and knee possibilities. I have some turf toe in my right foot that i think was bothered by it a couple times (it flares up all the time often for reasons I can't track down). Note my comment on the knees in the vid. description - I was surprised that my knees did just fine with it. (Certainly no worse than when doing heavy squatting, leg presses, etc.)

[azfitness]

interesting exercise, the only thing i would be hesitant of myself, is that the heels come off the floor, which would seem to stress the foot and the knee quite a bit. maybe im wrong. ive not done it.

your looking good scott

i started my diet today

[IllegitimateDevil]

classic scott!