Quad Exercise - "Smith Sissy Hack Squats"

Here's a quad exercise I "invented" although I doubt I'm the first to every do it. A blend of a Barbell Hack Squat (except on a Smith machine) and a sissy squat where you allow your heels to come up - a double whammy for quad activation.

General thoughts:

-A great exercise for pre-fatiguing the quads, esp. if knee extensions are painful (e.g., patellofemoral syndrome).
-Great for a high reps set like a DoggCrapp style widowmaker.
-A good exercise for folks who tend to get a lot of ham and glute activation on compound "quad" exercise like squats.

Form notes:
-Obviously don't do them if they cause knee pain, but this may be remedied by adjusting stance, etc.
-Start with a narrow stance with knees out front or to the side (ala an Olympic style squat) - whichever is more comfortable.
-Position feet slightly under you (not out in front), so that you can keep an upright posture. (Experiment to find what's right for you.)
-Keep your body upright.
-Allow your heels to come up like a sissy squat, but maintain a solid base.
-Start with light weight and work up. (You won't need much weight on this one.)
-Go deep!!!

Go to intensemuscle.com to comment on this exercise. Thanks!

-Scott

Category:

Sports

Tags:

• bodybuilding
• hack squat
• sissy squat
• DC training
• widowmaker
• scottstevensonphd.com
• intensemuscle.com

[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.)

[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.

[gmsiler]

@mad1966dog How do you know this?... 

[mad1966dog]

will fuck up your knees

[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.