Hey akuma you mentioned barbell hacks,do you do them much?What do you think of them?
[quote]hungry4more wrote:
[quote]XanderBuilt wrote:
- My goal at the moment apart from leg development is increasing the weight on my front squats. I read somewhere that 1RM front squats are usually 70% of the back squat 1RM.
[/quote]
I feel inclined to call BS on the 70% thing…it only holds true IMO if either
A) Your setup/execution for front squats needs work, or
B) You back squat with gear
My best front squat is 475, my best back squat (within a month or so of that) is 525…my front squat’s about 90% of my back squat, and I attribute it simply to learning the front squat just as thoroughly as the back squat. Most people just don’t like how the bar feels ont heir collar bone, so they don’t put as much effort into front squats, because they HURT, AND take practice. [/quote]
Thanks H4M, I’ll smash that belief out of my library. Time to hit the Front Squat as determined as the Back Squat. I have little experience with the Front Squat (maybe only a few months). So I’ll keep working on that as a staple of my leg program. Certainly by body/core needs to be stronger to manage a front squat and this is more beneficial for me.
[quote]Akuma01 wrote:
Sounds good. You making progress is really all the matters. In response to the teardrop, i have to say that some of the best form of fatigue i feel happening in mine are when i am doing 1 legged leg extensions. I try to laterally rotate my leg slightly at the top, and it puts extra focus on the medialis.
I also recall reading some where that some of the best Medialis work can be done on a leg press. I also do these 1 legged, as the leg press at my gym caps out at only 1k lbs. One of the big benefits to doing these movements 1 leg at a time (unilaterally) is that it makes it easy to see/feel weak points in one leg to the other.[/quote]
Thanks Akuma - you mentioned “laterally rotate leg slightly at the top” - like toes pointed out at the top?
For the leg press, does your feet position change much? Do you keep a 90 degrees or 30 to 45 degree toes pointed out “stance”/position.
[quote]XanderBuilt wrote:
[quote]hungry4more wrote:
[quote]XanderBuilt wrote:
- My goal at the moment apart from leg development is increasing the weight on my front squats. I read somewhere that 1RM front squats are usually 70% of the back squat 1RM.
[/quote]
I feel inclined to call BS on the 70% thing…it only holds true IMO if either
A) Your setup/execution for front squats needs work, or
B) You back squat with gear
My best front squat is 475, my best back squat (within a month or so of that) is 525…my front squat’s about 90% of my back squat, and I attribute it simply to learning the front squat just as thoroughly as the back squat. Most people just don’t like how the bar feels ont heir collar bone, so they don’t put as much effort into front squats, because they HURT, AND take practice. [/quote]
Thanks H4M, I’ll smash that belief out of my library. Time to hit the Front Squat as determined as the Back Squat. I have little experience with the Front Squat (maybe only a few months). So I’ll keep working on that as a staple of my leg program. Certainly by body/core needs to be stronger to manage a front squat and this is more beneficial for me.[/quote]
Actually, rather than trying to get your core stronger SO THAT you can do front squats, I’m of the opinion the best way to get it stronger is to just do them VERY often. I’m talking 3x per week…you don’t always have to go to failure, do that 1-2x per week…but keep hammering away at form, noticing the little things that you could improve on from set to set, rep to rep. Try video taping your sets, then immediately after the set, watch it on camera. Make mental notes during the set of what could’ve gone better (bar closer to throat, better depth, sticking belly out more, pushing knees out, etc), then while you watch the video, see if what you see on tape matches up with what you THOUGHT went wrong/right. You’ll get better at mid-set correction by doing this regularly, and overall more efficient at correcting your own technique flaws.
[quote]law8 wrote:
Hey akuma you mentioned barbell hacks,do you do them much?What do you think of them?[/quote]
Personally, i dont do them often. Deep squatting has given me a large rump, plus i have short arms, so the barbell hack squat is a very awkward movement for me. They did feel good when i did them though.
[quote]XanderBuilt wrote:
[quote]Akuma01 wrote:
Sounds good. You making progress is really all the matters. In response to the teardrop, i have to say that some of the best form of fatigue i feel happening in mine are when i am doing 1 legged leg extensions. I try to laterally rotate my leg slightly at the top, and it puts extra focus on the medialis.
I also recall reading some where that some of the best Medialis work can be done on a leg press. I also do these 1 legged, as the leg press at my gym caps out at only 1k lbs. One of the big benefits to doing these movements 1 leg at a time (unilaterally) is that it makes it easy to see/feel weak points in one leg to the other.[/quote]
Thanks Akuma - you mentioned “laterally rotate leg slightly at the top” - like toes pointed out at the top?
For the leg press, does your feet position change much? Do you keep a 90 degrees or 30 to 45 degree toes pointed out “stance”/position.[/quote]
Yes, point the toes outward at the top. When i do leg press, i keep my leg basically shoulder width, and toes straight.
[quote]Akuma01 wrote:
[quote]law8 wrote:
Hey akuma you mentioned barbell hacks,do you do them much?What do you think of them?[/quote]
Personally, i dont do them often. Deep squatting has given me a large rump, plus i have short arms, so the barbell hack squat is a very awkward movement for me. They did feel good when i did them though.
[/quote]
I’ve always been of the mindset of “if you’re capable of comfortably doing hack squats, you have long arms, or your ass is too small”. But maybe I’m biased, being a large-butted guy myself…not that I mind lol.
[quote]hungry4more wrote:
I’ve always been of the mindset of “if you’re capable of comfortably doing hack squats, you have long arms, or your ass is too small”. But maybe I’m biased, being a large-butted guy myself…not that I mind lol. [/quote]
i have a big ass and really short arms. i’ve thrown them in here and there as a variation. i found that i had to elevated the starting position to allow for the stubby arms and big ass.
here’s a vid for you H4M since you asked. still catches on the ass though…
[quote]maraudermeat wrote:
[quote]hungry4more wrote:
I’ve always been of the mindset of “if you’re capable of comfortably doing hack squats, you have long arms, or your ass is too small”. But maybe I’m biased, being a large-butted guy myself…not that I mind lol. [/quote]
i have a big ass and really short arms. i’ve thrown them in here and there as a variation. i found that i had to elevated the starting position to allow for the stubby arms and big ass.
here’s a vid for you H4M since you asked. still catches on the ass though…
Honestly, the leverages look more like a conv DL than a squat haha. I’ve never tried using heavy weight on them…interesting, maybe I’ll give them a go tomorrow.
[quote]hungry4more wrote:
[quote]maraudermeat wrote:
[quote]hungry4more wrote:
I’ve always been of the mindset of “if you’re capable of comfortably doing hack squats, you have long arms, or your ass is too small”. But maybe I’m biased, being a large-butted guy myself…not that I mind lol. [/quote]
i have a big ass and really short arms. i’ve thrown them in here and there as a variation. i found that i had to elevated the starting position to allow for the stubby arms and big ass.
here’s a vid for you H4M since you asked. still catches on the ass though…
Honestly, the leverages look more like a conv DL than a squat haha. I’ve never tried using heavy weight on them…interesting, maybe I’ll give them a go tomorrow. [/quote] i did these for two weeks and this is what i ended at. felt sort of like doing a trap bar deadlift.
Lol trap bar deadlift, i see how it could feel like that.
[edit] I know i could never get that heavy with free hacks honestly. The shit just feels awkward as hell. I think i capped out at 315 when i was doing em. Like seriously, i dont even do behind the back BB shrugs/forearm curls. My Arm length to ass ratio just isnt meant for it lol
[quote]Akuma01 wrote:
Lol trap bar deadlift, i see how it could feel like that.
[edit] I know i could never get that heavy with free hacks honestly. The shit just feels awkward as hell. I think i capped out at 315 when i was doing em. Like seriously, i dont even do behind the back BB shrugs/forearm curls. My Arm length to ass ratio just isnt meant for it lol[/quote]
Same here brah.
Here’s to men with abnormally large, muscular asses!
[quote]hungry4more wrote:
[quote]Akuma01 wrote:
Lol trap bar deadlift, i see how it could feel like that.
[edit] I know i could never get that heavy with free hacks honestly. The shit just feels awkward as hell. I think i capped out at 315 when i was doing em. Like seriously, i dont even do behind the back BB shrugs/forearm curls. My Arm length to ass ratio just isnt meant for it lol[/quote]
Same here brah.
Here’s to men with abnormally large, muscular asses![/quote]
Ill cheers to that (no homo).
cable mule kicks, brah!
[quote]Akuma01 wrote:
BUMP. Most people have terrible legs.
Have people been implementing their findings in this thread? How are your results coming along? Way, did you start using 1 legged movements, starting with your weak side, to bring up your left leg?[/quote]
Yup, they’ve actually evened up quite well. It’s not so obvious anymore.
[quote]waylanderxx wrote:
[quote]Akuma01 wrote:
BUMP. Most people have terrible legs.
Have people been implementing their findings in this thread? How are your results coming along? Way, did you start using 1 legged movements, starting with your weak side, to bring up your left leg?[/quote]
Yup, they’ve actually evened up quite well. It’s not so obvious anymore.[/quote]
BAM, there we go.
[quote]Akuma01 wrote:
[quote]XanderBuilt wrote:
[quote]Akuma01 wrote:
Sounds good. You making progress is really all the matters. In response to the teardrop, i have to say that some of the best form of fatigue i feel happening in mine are when i am doing 1 legged leg extensions. I try to laterally rotate my leg slightly at the top, and it puts extra focus on the medialis.
I also recall reading some where that some of the best Medialis work can be done on a leg press. I also do these 1 legged, as the leg press at my gym caps out at only 1k lbs. One of the big benefits to doing these movements 1 leg at a time (unilaterally) is that it makes it easy to see/feel weak points in one leg to the other.[/quote]
Thanks Akuma - you mentioned “laterally rotate leg slightly at the top” - like toes pointed out at the top?
For the leg press, does your feet position change much? Do you keep a 90 degrees or 30 to 45 degree toes pointed out “stance”/position.[/quote]
Yes, point the toes outward at the top. When i do leg press, i keep my leg basically shoulder width, and toes straight.[/quote]
Thanks Akuma 
[quote]hungry4more wrote:
[quote]XanderBuilt wrote:
[quote]hungry4more wrote:
[quote]XanderBuilt wrote:
- My goal at the moment apart from leg development is increasing the weight on my front squats. I read somewhere that 1RM front squats are usually 70% of the back squat 1RM.
[/quote]
I feel inclined to call BS on the 70% thing…it only holds true IMO if either
A) Your setup/execution for front squats needs work, or
B) You back squat with gear
My best front squat is 475, my best back squat (within a month or so of that) is 525…my front squat’s about 90% of my back squat, and I attribute it simply to learning the front squat just as thoroughly as the back squat. Most people just don’t like how the bar feels ont heir collar bone, so they don’t put as much effort into front squats, because they HURT, AND take practice. [/quote]
Thanks H4M, I’ll smash that belief out of my library. Time to hit the Front Squat as determined as the Back Squat. I have little experience with the Front Squat (maybe only a few months). So I’ll keep working on that as a staple of my leg program. Certainly by body/core needs to be stronger to manage a front squat and this is more beneficial for me.[/quote]
Actually, rather than trying to get your core stronger SO THAT you can do front squats, I’m of the opinion the best way to get it stronger is to just do them VERY often. I’m talking 3x per week…you don’t always have to go to failure, do that 1-2x per week…but keep hammering away at form, noticing the little things that you could improve on from set to set, rep to rep. Try video taping your sets, then immediately after the set, watch it on camera. Make mental notes during the set of what could’ve gone better (bar closer to throat, better depth, sticking belly out more, pushing knees out, etc), then while you watch the video, see if what you see on tape matches up with what you THOUGHT went wrong/right. You’ll get better at mid-set correction by doing this regularly, and overall more efficient at correcting your own technique flaws. [/quote]
Thanks H4M for this golden piece of advice, I’ll get my phone to video my lifts more often and observe my form better and practice more often.
[quote]XanderBuilt wrote:
[quote]hungry4more wrote:
[quote]XanderBuilt wrote:
[quote]hungry4more wrote:
[quote]XanderBuilt wrote:
- My goal at the moment apart from leg development is increasing the weight on my front squats. I read somewhere that 1RM front squats are usually 70% of the back squat 1RM.
[/quote]
I feel inclined to call BS on the 70% thing…it only holds true IMO if either
A) Your setup/execution for front squats needs work, or
B) You back squat with gear
My best front squat is 475, my best back squat (within a month or so of that) is 525…my front squat’s about 90% of my back squat, and I attribute it simply to learning the front squat just as thoroughly as the back squat. Most people just don’t like how the bar feels ont heir collar bone, so they don’t put as much effort into front squats, because they HURT, AND take practice. [/quote]
Thanks H4M, I’ll smash that belief out of my library. Time to hit the Front Squat as determined as the Back Squat. I have little experience with the Front Squat (maybe only a few months). So I’ll keep working on that as a staple of my leg program. Certainly by body/core needs to be stronger to manage a front squat and this is more beneficial for me.[/quote]
Actually, rather than trying to get your core stronger SO THAT you can do front squats, I’m of the opinion the best way to get it stronger is to just do them VERY often. I’m talking 3x per week…you don’t always have to go to failure, do that 1-2x per week…but keep hammering away at form, noticing the little things that you could improve on from set to set, rep to rep. Try video taping your sets, then immediately after the set, watch it on camera. Make mental notes during the set of what could’ve gone better (bar closer to throat, better depth, sticking belly out more, pushing knees out, etc), then while you watch the video, see if what you see on tape matches up with what you THOUGHT went wrong/right. You’ll get better at mid-set correction by doing this regularly, and overall more efficient at correcting your own technique flaws. [/quote]
Thanks H4M for this golden piece of advice, I’ll get my phone to video my lifts more often and observe my form better and practice more often.
[/quote]
No problem. It’s a shame that most people don’t practice this, the simple art of constantly adjusting, rep by rep, to perfect technique.
[quote]hungry4more wrote:
Actually, rather than trying to get your core stronger SO THAT you can do front squats, I’m of the opinion the best way to get it stronger is to just do them VERY often. I’m talking 3x per week…you don’t always have to go to failure, do that 1-2x per week…but keep hammering away at form, noticing the little things that you could improve on from set to set, rep to rep. Try video taping your sets, then immediately after the set, watch it on camera. Make mental notes during the set of what could’ve gone better (bar closer to throat, better depth, sticking belly out more, pushing knees out, etc), then while you watch the video, see if what you see on tape matches up with what you THOUGHT went wrong/right. You’ll get better at mid-set correction by doing this regularly, and overall more efficient at correcting your own technique flaws. [/quote]
H4M, I was thinking about this post further over the weekend. Sorry if this post comes out like total newbie. I’m doing front squats 2/week now, 4 x 10, 4010 tempo, 60 second rest paired with RDLs (sometimes it’s 1/week if I train 4 times a week with my chest/back, legs, arms split with usually 1 to 2 rest days a week). I wanted to incorporate Front Squat “practice” on a Sunday (say).
- What sort of rep range would be good? Focus on 5 x 5 to build mass or few sets of 10-12 reps to work on form? Both?
- Also is there any upper body exercises that assist the positioning of the front squat (since the bar pretty much sits on the clavicle during the motion). I thought I could do some of those exercises on the same day. If this is a silly notion, I’ll scratch it out.
Thank you.