What is a hack machine? What muscles is it intended for? How to perform exercises on it without harm to joints and muscles? Is the hack machine suitable for pumping buttocks and quadriceps? If at least one of these questions interests you, then you have come directly to the address! Here you can find photos of the hack machine, as well as information about this amazing simulator.
Story
This device got its name in honor of the famous Russian athlete Georg Gakkenshmidt, who became famous for his squats with a bar, performed with his hands down behind his back. The hack machine imitates the movements of this unusual exercise, but it is very easy to perform, since a person does not need to hold a shell in his hands.
What does the simulator consist of?
The bar in this device is replaced by a fixed moving platform, which must be pushed with your feet. So that the athlete does not feel discomfort during execution, the hack machines are equipped with special support pads. For the same reason, pens were added, holding onto which you can help yourself in difficult moments.
Core exercises
In total, in this simulator, you can perform two basic exercises: hack squats and leg press. Both of these exercises are effective in their own way, but among the athletes there is still a debate about which one is better. Let's analyze each of them in detail and draw conclusions.
How to do hack squats?
Squats in the Gackenschmidt simulator must be performed as follows:
- While standing, position your feet in the simulator so that they are slightly above the platform and in front of the knees.
- Bend in the lower back, straighten the shoulder blades and shoulders, and then press against the back of the machine.
- As mentioned earlier, grab the handles of the hack machine to make it easier for you to squeeze the weight during execution.
- Put your head in the space provided for it. Try to keep it in line with your back.
- In this position, remove the special latches, then slowly lower yourself while inhaling. Your knees should be a right angle (you can lower them a little lower).
- Having made a powerful exhale, rise to the starting position.
Implementation Tips:
- Keep your knees out of your socks.
- Hold both feet firmly at run time without lifting your heels off the platform.
- Keep your spine pressed against your back.
- Do not straighten your knees completely so as not to severely injure them.
It is worth immediately warning that hack squats are one of the most traumatic exercises of all. The fact is that during execution our knees are in an unnatural state and any deviations in the technique can lead to serious joint diseases. Therefore, if you do not want to take risks and you have the opportunity to perform classic squats with a barbell or leg press (which will be discussed below), then it is better to exclude hack squats from your training program.
Leg Press in the Hack Machine
This exercise is great for accentuating the bombing of your quadriceps. Due to the ability to change the position of the feet, you can work out not only quadriceps, but also other parts of the thigh. But the main advantage of this exercise is that during its implementation the load is almost completely removed from the back, which cannot be said about the classic squats with a barbell. This advantage allows you to use quite large weights, not being afraid that the back will get excessive load. That is why the leg press can be called the safest basic exercise for the legs of all existing.
Now you know what a hack machine is and by what principle it works.