Hack squats in the simulator: the correct technique of implementation and recommendations

Gak squats differ from the usual ones in that when performing such exercises, quadriceps are better developed and their lateral part swings more accurately.

Due to the above features of these exercises, they are used specifically to build up quadriceps and hone lateral muscles of the thigh, which, in turn, allows much more clearly to manifest the separation between the hamstrings and quadriceps.

Features

Gak-sit-ups in the simulator relate to the formative type of exercises designed to thoroughly work out the side parts of the quadriceps. They are equally suitable for beginners and experienced athletes. Typically, these sit-ups are performed on three or four sets of 8-12 approaches, after a press by the feet or squats with a bar. Gak-squats are ideal exercises for people who are engaged in high jump, length, jogging, football, volleyball and other game sports.

Correct execution

Stand in the simulator and place the shoulders under the rollers, located on top. Firmly press your back against the support. Spread your legs to the width of your shoulders, pushing your feet slightly forward so that they are closer to the top edge of the platform. During the exercise, the legs should be slightly bent at the knees. The chin should be fixed parallel to the platform, the torso should be kept in a straight position and kept in a stressed state, without tearing it from the support. Doing squats in a hack machine, do not forget to maintain a natural deflection in the lower back.

Take a deep breath, hold your breath and slowly lower until your hips are parallel to the platform. In the knees, a right angle should be formed. Still holding your breath, tighten the quadriceps and strongly (but without a jerk) rise up. The ascent should be a continuation of the squat, that is, the exercise is performed as one continuous motion. When the most difficult part is crossed, one can breathe out.

Recommendations

Gak-squats should be carried out by placing your feet widely and unfolding your socks outwards. In this case, most of the load will come directly to the front of the thighs, while the buttocks, back and hamstrings will be almost completely released, but the quadriceps will only benefit. Hack squats in the simulator is an isolated exercise. On the one hand, this is its drawback, but such a feature can be considered an advantage, since squats of such a plan are successfully used to effectively expand the front projection of the hips. To do this, you need to put your feet close and parallel to each other. Changing their position, we transfer the load directly to the external parts of the quadriceps.

How to avoid injuries while doing the exercise

To exclude the possibility of damage to the knee joints and not overload the lower back, it is necessary to place the legs clearly under the basin - in the middle of the platform or closer to its inner edge. In addition, this provision does not cause a constant desire to tear off the torso from the support. To observe the correct technique of performing the exercise and not to tear your back off the support, you can also imagine that you are doing sit-ups against the wall. Cling to the plane as much as possible and slide up and down. Such visualization will help you to learn to relax the muscles of the waist and keep your back straight throughout the whole approach.

Benefits

Gak-squats are safer exercises than squats with a barbell, since in the latter version you need to tilt the body forward and bend your knees. As a result, the muscles of the back of the thigh, which are attached to the hip and knee joints, stretch out to the stop and try to rotate the hip joint forward, causing a rounding of the back. This will not happen when doing an exercise like "hook". Squats with a bar is therefore considered more dangerous.

When performing squats, the hook load focuses on quadriceps much more than when working in Smith's simulators and squats with a barbell. In the present embodiment, the outer head of the quadriceps is mainly studied. Note that moving the feet to the top edge of the platform increases the load on the top of the quadriceps. And the lower you sit down, the more gluteal muscles will be involved, but the load on the muscles under study will not change.

Helpful Tips

Remember to delay breathing, as this will help you to save tension in the muscles around the waist. If you inhale prematurely, the pressure inside the breast will decrease, and the stability of the spine will drop. And you can not in any case linger at the bottom point, immediately rise up. The direction of movement should be changed quickly, but without a jerk.

Gak-squats (photos of the trainees are presented above) with a competent approach is not only a hard and exhausting work, but also a painful process (at first). You must remember that swinging the muscles of the legs is not at all the same as, for example, nursing. We can say that in this training the most important thing is the ability to work, overcoming your own abilities. Therefore, it is precisely hack squats that are the most effective exercises for the development of leg muscles. This type of training was invented by Georg Gackenschmidt - the famous multiple champion and champion in weightlifting and French wrestling.

Good luck in training!