I've found I prefer doing my squats on the hack squat machine rather than with free weights. Am I setting myself up for possible knee injuries? What's the max. amt. of weight I can safely use on the machine?
Hack Squat - effective machine??
- Thread starter Gettingfitat50
- Start date
the hack squat sleigh itself weights i think around 80 lbs+whatever weight u add....the hack squat doest require the same balancing and utilization of core muscles as regular squats (which is why squats are a compound exercise). i think though as long as your knees are not going over your ankles and you keep good form you can weight it as heavy as you can lift and be safe. but because of the limited movement i thik thats why you find it easier and more enjoyable. hope this helps 
its not the best range of motion, it can put your knees in a bad position if you're not really careful, or if its not the best designed hack squat machine.
plus you get a mechanical advantage with rollers and a 45 degree sled angle...you fight less gravity on the concentric move.
I would really suggest sticking to free weight squats as much as possible. they are hard becuase they are so damn effective at training your legs, butt and lower back.
plus you get a mechanical advantage with rollers and a 45 degree sled angle...you fight less gravity on the concentric move.
I would really suggest sticking to free weight squats as much as possible. they are hard becuase they are so damn effective at training your legs, butt and lower back.
Why dont you like doing free squats? maybe you just need a better technique.
yeah if you explain to us exactly why you dont like it that may help us to understand. i lift with my dad (60 yrs old) and he also has trouble with his form on squats. his knees flare out and he tends to lean over and put the weight on his toes without realizing it. by widening his stance a bit and telling him to keep the weight on his heels more it has really helped with this form.
Thanks for everyone's input....I appreciate it! I think I don't like doing squats because at one point, I caught a glimpse of myself in the mirror as I was doing them and my initial reaction was..."wow, I really look like a dork doing these." Form-wise, I think I'm on target but the shock of seeing myself doing them really threw me. The movement is not the most feminine; I think that's why I like the hack squat machine better.
not feminine? what's more feminine than a lady bending over with her rump stickin' out??
(must be a guy thing)
i do agree to have someone check your squat form. otherwise, nobody in the gym really cares what you're doing, so you don't really have an audience to be self-conscious about
remember, everyone else there is there for the same reason as you. the fact that you're 50, and a women...if they do notice you at the squat rack, they'll be more impressed than anything.
(must be a guy thing)
i do agree to have someone check your squat form. otherwise, nobody in the gym really cares what you're doing, so you don't really have an audience to be self-conscious about
remember, everyone else there is there for the same reason as you. the fact that you're 50, and a women...if they do notice you at the squat rack, they'll be more impressed than anything.
Thanks Malkore....I appreciate the motivation!!
not feminine? what's more feminine than a lady bending over with her rump stickin' out??
(must be a guy thing)
thats the best thing ive ever heard!
Effective machine for what is the question?
While squats are great compound exercises, for women then tend to bulk the legs, and stretch the glutes. Sorry if this comes as bad news, but exercises like squats actually make your butt sag in the long run!
I know this sounds scary, but think about the exercise. Now thing about hamstring exercises, and exercises when you extend your legs backwards (ankle cable raises)...those are exercises which tighten and firm your glutes.
Unless you are over 35 or have chronic knee injury, I wouldn't worry about your knee's unless you are pressing high weights. But like anything with exercise, if it hurts, DON'T DO IT!
While squats are great compound exercises, for women then tend to bulk the legs, and stretch the glutes. Sorry if this comes as bad news, but exercises like squats actually make your butt sag in the long run!
I know this sounds scary, but think about the exercise. Now thing about hamstring exercises, and exercises when you extend your legs backwards (ankle cable raises)...those are exercises which tighten and firm your glutes.
Unless you are over 35 or have chronic knee injury, I wouldn't worry about your knee's unless you are pressing high weights. But like anything with exercise, if it hurts, DON'T DO IT!
Wow, that is truly fascinating. Please explain to me physiologically how an exercise that develops both the quadriceps and the gluteals actually develops these muscle groups in the completely opposite ways: overdeveloping one while under developing and atrophying the other! Amazing!
Again, fascinating. Please explain how the open-chain hip extension with less potential loading will develop the glutes, while the closed-chain hip extension that utilizes greater potential loading will not, and will actually atrophy the glutes...truly fascinating stuff.
And how exactly would one develop chronic knee injuries if not by using poor form, movement, or exercise selection such as machines? Are we talking impact injury only? Are we talking structural development issues? What is your background in sports medicine that would allow you to make such a statement?
Dumb, truly dumb.
The best time to worry about knee problems is before they develop. Once it's started, it's already too late.
Fit at 50, read this. Robertson is a powerlifter and CSCS, so he he knows about knee health:
Testosterone Nation - 18 Tips for Bulletproof Knees