Georg Hackenschmidt simulator for squats in a hack machine with a barbell, exercise technique

Hack squats owe their unusual name to the famous wrestler Georgy Gakkenshmidt, who developed them. The task is also called hack squats, hack machine squats, and the Hackenschmidt exercise. It is included in the basic strength complex for pumping the thigh and gluteal muscles. It practically does not load the back, but it puts increased stress on the knee and hip joints.

In this article we will analyze in detail the technique of squats in the Hackenschmidt hack machine, explain why this exercise is not recommended to be performed at home, analyze its variations, and consider the advantages and disadvantages.

Technique for doing squats in a machine

You can perform the exercises using a machine or using a barbell. For hack squats, the technique is designed specifically for both cases.

The hack squat machine has the same name. It consists of a steel base and a platform for installing legs. Another platform moves along an inclined surface, on which the athlete sits. As accessories and additional components there are forms for convenient installation of the shoulders.

As with most types of squats, the work involves the quadriceps, hamstrings, adductors/abductors and glutes.

Exercise technology:

weight is selected by changing the number of discs on the bar;
the athlete stands on the Hackenschmidt machine, placing his feet on the platform and pressing tightly against the machine;
the gaze should be directed forward, the back is slightly arched, the shoulders are straightened, the feet are spread apart parallel to each other;
the load is grasped tightly with straight arms and lowered down to the position of the thighs parallel to the floor, inhale;
during exhalation, the bar rises smoothly, the legs straighten at the knees.

Beginners are advised to start squats with 3 sets of 8 reps on a hack machine, and then gradually increase the frequency count. During movement, the emphasis should be directed not on the toes, but on the heels. This increases efficiency and reduces the risk of straining the foot muscles.

If there are any problems with the muscles of the legs or buttocks, or a person leads a sedentary lifestyle, then it is recommended that you first familiarize yourself with squats using the Bubnovsky method.

What muscles are involved?

Let's list which muscles work in hack squats - this will allow you to better understand the technique of execution, which we will begin immediately after:

Thigh muscles: rectus, medial, lateral;
Gluteus maximus;
Biceps femoris;
Semimembranosus and semitendinosus femoris;
Spinal extensors;
Calf.

Technique for performing hack squats using a barbell without a machine

The exercises can be performed without using a hack machine.

the required weight of the bar is set;
a person sits down and grabs a sports instrument from above;
during the press, keep your arms and back straight;
the athlete slowly rises, holding a load in his hands until his knees are fully straightened;
Hack squats are done with a barbell until the thighs and shins form a right angle.

Squats with a barbell are repeated a fixed number of times in several approaches.

perform the exercise in a controlled manner throughout the entire trajectory of movement

Start of an athlete's career

It is not surprising that after just a year, thanks to such intensive, persistent training, by 1896 the young man was already able to calmly bench press 98 kilograms with just one hand. It is known that with the efforts of his right hand alone, he lifted as much as 56 kilograms! Now Georg begins his public activities.

The athlete began performing in front of people, demonstrating in every possible way his natural as well as acquired physical talent. It must be said that Georg’s development as a master of sports was influenced by his coach, who instilled in him a serious passion for freestyle wrestling.

The year 1898 was significant for Hackenschmidt’s life, as the athlete took part in the European Greco-Roman wrestling championship. Now let’s think, do you have any doubts about the fact that this person won the championship there? Of course he won. This success marked the beginning of a whole series of victories on the path of the then young athlete.

Moving to Russia

The decision to move to Russia came to George in 1898. St. Petersburg was chosen as the city for relocation. Hackenschmidt was brought here by his acquaintance, Doctor Kraevsky, whom he met in Vienna. It was Kraevsky who showed the right path to the young athlete, taught him to eat properly and balanced, and combine physical training with diet.

By 1900, Georg gained his first professional achievements at a professional tournament that took place in Moscow. Within forty days, the athlete established himself among his rivals as the strongest of all.

Throughout this difficult period, he was supported by Doctor Kraevsky, who by that time had become a true friend, brother, even a second father for Georg. Georg attributes all his victories that were won to the merits of Kraevsky.

Anthropometric data of Hackenschmidt

At his peak, Georg demonstrated the following anthropometric parameters, phenomenal for his time:

Athlete's height: 176 centimeters;
Weight: 94 kilograms;
Biceps volume: 47 centimeters;
Torso circumference: 125 centimeters;
Thigh circumference: 67 centimeters.

"Russian Lion" Georg Hackenschmidt

The title awarded to the athlete by our Russian compatriots, inspired by his exceptional strength, as well as outstanding physical abilities. Georg defeated everyone he met in the ring. And it didn’t matter who his opponent was: a seasoned pro or a three-time champion. Hackenschmidt was not inferior to anyone. Georg was also active in the circus business: he performed with his own program, where he demonstrated his talents and unprecedented strength.

By his early twenties, he could already boast that he could easily lift a hundred heavy weights with one hand. “Russian Lion” is his nickname, which was assigned to Georg when the total number of his victories exceeded a thousand.

The King “gives” George a harem

We agree, this is far from the most common case. However, this also happened in the busy life of an athlete. This happened during the period when Georg was touring Samoa. As was the custom at that time, Hackenschmidt emerged victorious from each fight, which attracted considerable interest from the king. Who was so shocked by the unprecedented strength and physical fitness of the “Russian Lion” that he decided with all his might to keep him in his homeland.

The ruler invited the young man to his place for dinner, during which he tried in every possible way to persuade him to stay in Samoa. He promised all possible and impossible benefits, he wanted to give the athlete one of the titles, make him a high-ranking person, including offering a whole harem of girls. But the athlete was adamant. He had a strong civic position and was not going to exchange his moral values for material wealth.

Benefits of hack squats

Squats, developed according to the method of Georg Hackenschmidt, are popular among athletes due to a number of advantages.

Suitable for girls and men.
Simple training technology. There is no need to learn the technique, look for the center of gravity and train to do a squat.
Independent choice of cargo weight. During the Hackenschmidt squat, the back and spine do not experience much stress, so you can safely take on a lot of weight. The main thing is not to overdo it.
Working out individual muscles. With the correct position of the legs, you can distribute the load to the necessary areas of the legs.
Possibility to do without coach insurance. There is no need to control the athlete, since the machine has stoppers.
Low chance of injury.
Effectiveness tested by many experienced bodybuilders.

pros

The benefits of such training include:

There is no need for insurance; you can also do it yourself.
The technique is simple and accessible, no learning required.
You can increase your load capacity better than with a barbell squat due to the reduced load on the spine.
There is no need for a center of gravity, since the barbell reduces the risk of injury when performed correctly.
Individual muscles are easily worked.
Growth hormone is stimulated, and functional hypertrophy of the leg muscles is observed.

Such exercises are not considered difficult, so even beginners can master them. If the back is not strong to hold the barbell, then in these classes you can exclude it from the work; many loads are performed on the legs. Classes are great for problems with the lumbar back. The lower back will not receive much load.

With such exercises it is impossible to lose balance. The design of the device is designed so that a person stands stably on the simulator. Some girls find it comfortable not to hold the barbell on their fragile shoulders, but to perform it with the non-rigid shoulder pads of the machine. This serves as protection against bruising.

Foot placement options

The position of the legs determines which muscles the exercises are aimed at. There are 4 installation options in total.

The feet are on the lower edge of the platform. The emphasis is on the front of the thighs.
The legs are placed in the center and next to each other. This is how the lateral bundle of the quadriceps muscle is pumped.
The feet are brought together and located at the upper edge of the platform. The exercises work the buttocks and hamstrings.
The legs are spread apart at shoulder width, the toes pointing in different directions. The hip adductors feel the load during squats.

How did the athlete eat?

Georg was very meticulous about his diet, in particular, he strictly adhered to the diet that Kraevsky developed especially for him. In this diet, each element was as balanced as possible, that is, it was exclusively beneficial.

Georg himself never overeated, but consumed exactly as much food as was enough for him to maintain a balance of strength and energy. The basis of the diet was: fruits, vegetables, nuts. Since Gakkelschmidt was a vegetarian, it was necessary to eat them daily in large quantities in order to replenish the fat and carbohydrate content in the body. No less important in the diet were protein-rich foods, which served as the basis for normal muscle growth and nutrition.

Reverse hack squats

Exercises performed facing the machine are called reverse hack squats. In this case, the emphasis is placed on the gluteal muscles and the back of the thigh. They are performed in exactly the same way as the frontal ones, only with the body position rotated 180 degrees. Reverse hack squats are popular among bodybuilders and serious athletes.

If your knees give way from any weight, this exercise is not for you, first strengthen the stability of your knee joints.

Contraindications and precautions

So, hack squats - we already know what they are, and we know that they relieve the load from the lower back, and therefore are resolved even if there are problems with it. At the same time, the load on the knee joints is considerable, so if you have problems with them or have recently suffered an injury, it is recommended to abstain from the exercise. This is the main contraindication.

Proper hack squat technique is also important. Beginners often make mistakes that put excessive stress on the joints and reduce the effectiveness of the exercise. Please note the following points:

The knees should not point inward. Otherwise, you are putting their health at too much risk. There is a high risk of tearing the ligament or damaging the cartilage. Try to take a position in which your knees point in the same direction as your feet.
Your pelvis should not “walk” when squatting, otherwise you may develop an intervertebral hernia. The buttocks should be pressed against the back.
Don't lower your head or lift it up. Keep your spine straight, maintaining its natural curves. This way it will be as strong as possible and will be able to cope with heavy loads without harm to health. Although the load on the spine is less than with a classic squat, it is still present.
Breathing technique also plays a role . You need to lower as you exhale, rise as you inhale. The maximum load should not coincide with the moment the lungs are filled, otherwise the pressure in them increases greatly, and there is a risk of serious problems. Remember that you need to get up while inhaling, and nothing else.
You cannot lift your heels off the platform when sitting down under the weight. If stretching doesn't allow you to do otherwise, work on it first, and only then start squatting.
The shoes you wear also play an important role. Do not use sneakers with soft or high soles. Sneakers and weight shoes are suitable, they must be closed. Squatting in flip-flops, slippers, or barefoot is unacceptable. Choose shoes with thin and rigid soles that will allow your feet to stand stable and bear a lot of weight.
Make sure there are no flat feet on your legs. If present, be sure to use special insoles for exercise.
If you feel pain in your knees, try using elastic bandages for them. Don't over-tighten them. If the pain persists, apply warming ointment to your knees and wrap them in bandages.
If discomfort is noted in the back, do squats in an orthopedic belt . Between approaches you can simply weaken it.
If you can’t do even one repetition of an exercise in the simulator, then remove all the weights from the machine and practice the technique without weight. When everything works out correctly without weight, start using it with minimal values and gradually increase it. You shouldn’t gain weight too quickly, as your body may simply not be able to keep up with you. Remember the importance of proper technique. To begin with, it is better to do the exercise fewer times and with less weight, but to work out the ideal technique. Photos of hack squats will help you better understand the technique of doing them.

Common hack squat mistakes

Despite the simplicity of the technique, athletes can make mistakes when performing squats in a hack machine.

The most common problems causing muscle pain and discomfort:

incorrect breathing technique;
performing exercises without warming up;
the load is too heavy;
abduction and extension of the knees;
knees extend beyond toes;
feet are not firmly pressed to the floor or platform;
sudden drops or rises;
squat too low;
the gaze is directed downwards;
the back and arms are in a crooked position.

Security Recommendations

During squats, there is a risk of injury to the knee joint. That is why it is recommended to warm up well before starting classes. A 10-minute warm-up will help bring your muscles into working condition.

If you have problems with your back or knees, you should use elastic bandages or special belts. It is worth paying attention to shoes that should have a flat, hard sole.

The exercises must be performed strictly according to the rules. The hack squat machine must first be studied to understand how its functionality works. There is no need to lower your head, and if pumping takes place on a simulator, then your back should be straight and not come off the machine. You don't need to go lower than your thighs parallel to the floor.

Essence

Before choosing hack squats for your workouts, you need to understand what they are, what tasks these exercises perform, and what muscles they work.

Most of the load falls on the quadriceps - the thigh muscle, which is called the quadriceps, it includes 4 large muscles: 3 obliques and 1 rectus, they form the front of the thigh. Their main function is to flex the knees and hips.

Hack exercises activate a huge portion of the muscle fibers not only in the thighs. Squats are good for the buttocks, abs and calves. As a result of regular and proper training, an increase in muscle mass and its relief appearance are observed. And, of course, during classes you have to give your fullest effort - therefore, calories are actively burned and weight loss occurs.

From the biography of a wrestler. Georg Karl Julius Hackenschmidt was a Baltic German by nationality; he worked all his life in a circus under the name Russian Lion. Professional wrestler, world champion in freestyle wrestling, medalist of the World Weightlifting Championship, he has several strength records to his credit.

What can replace hack squats?

To strengthen and increase the quadriceps muscles, exercises with a barbell, body bar and dumbbells are suitable. Exercises can be performed while holding a load on your shoulders or in your hands.

In addition to squats, lateral lunges are an alternative option. In this case, the angle of prolapse determines which muscle group is loaded. Forward bends with a barbell are also popular. During execution, the load on the muscles of the thighs and buttocks is felt.

Hack squats and a machine for this purpose are one of the most effective types of exercises for pumping up the quadriceps muscle. They can be easily done in the gym or at home with a barbell. The most important thing is to follow safety rules and choose the optimal weight for the load, and then the result will not be long in coming.

Exercises by Georg Hackenschmidt

Gackenschmidt began to train intensively using his own method, which included exercises to develop muscles. The main equipment was still: weights, a self-made pound hammer. The young man spent all his free time practicing in an athletic club, sparing no effort and time for self-development.

Georg gave a key place in pumping up his own body to the legs - here both equipment and various exercises for strength endurance were used. To develop muscles, the athlete resorted to jumping rope and various barbell lifts. Let's look at 12 basic strength exercises for an athlete.

The most notable training was climbing the steps of a church with a load hanging around my neck, as well as several weights in my hands. Typically, weights weighing about 32 kilograms were used. The athlete, accompanied by a boy or alone, climbed daily from the foot of the stairs to the spire itself.

Jumping was a constant component of the training. He jumped in all directions: long, high, but a mandatory element was additional weighting in the form of dumbbells or weights.

An interesting fact from life: the athlete did not stop his training even when he was already very old. So you understand, Georg kept in shape even at the age of 82 - he still used a jump rope as a key element for jumping. Sometimes its alternative was an ordinary rope, which was stretched between a pair of chairs.