I’ve been wondering if hack squats would be adequate for vertical jump improvement when compared to back squats? I don’t have squat rack at my gym, so traditional ones are out of the equation so far .
[quote]ginroth wrote:
I’ve been wondering if hack squats would be adequate for vertical jump improvement when compared to back squats? I don’t have squat rack at my gym, so traditional ones are out of the equation so far .[/quote]
Learn the power clean, which will lend itself to the front squat.
Hack squats would be an “okay” third or fourth choice, but you won’t be able to go nearly heavy enough, as opposed to deadlift variations. The snatch-grip dead, in particular, would be a great exercise to include.
Also, read Joe DeFranco’s 15 exercises for better high jumps:
www.defrancostraining.com/articles/archive/article_fab15.htm
Only two of them would be undoable for you, since they’re back squat variations.
yeah, I’ve seen that article, I’m actually doing WS4SB 3 right now. I’ll change hack squats to power/hang cleans for the first 3 week cycle, then switch to snatch grip deadlifts. Does that seem good?
[quote]Bloobird wrote:
yeah, I’ve seen that article, I’m actually doing WS4SB 3 right now. I’ll change hack squats to power/hang cleans for the first 3 week cycle, then switch to snatch grip deadlifts. Does that seem good?[/quote]
If that fits into the WS4SB template (I don’t recall it off the top of my head), then go for it.
Yeah, it fits, the only thing i’m not sure of is if an oly lift would fit as an ME movement, and ideas on that?