QUAD SWEEP POWERLIFTING HOW TO
QUAD SWEEP POWERLIFTING FREE

But the gains are worth it.Įssentially, you want to pick a weight that you can do for at least 20-30 reps. It sets my quads on fire, and I have to hobble out of the gym (or these days, my home gym) like an old man. I love doing hack squats on Smith machine stations as a finisher. A feet-together stance makes you significantly weaker and does nothing extra for your legs besides make your knees work harder.

However, modern-day exercise science proves their belief greatly wrong.

Some old school bodybuilders think that this type of squatting decreases quad activation. This positioning opens up your hips which in turn enables you to flare your knees out. Secondly, make sure that your stance is at least hip-width, and if you have knee issues, shoulder width. As mentioned, this foot position makes you stronger because you're using more of your powerful gluteus maximus to lift the weight. But, with a few modifications, you can somewhat mitigate this stress (especially if you also invest in a reliable pair of knee sleeves).įirstly, take a step away from the Smith machine. However, this position also places the most stress on your patella. Keeping your feet close to your centre of gravity will indeed maximise quad recruitment because it allows for the most ROM at the knee joint. You must strike the right balance between quadriceps activation and knee health.

QUAD SWEEP POWERLIFTING HOW TO

When you're learning how to hack squat on Smith machine systems, your foot position can mean the difference between building kick-ass quads and stunting your leg gains-or worse, causing yourself permanent knee damage.

Exercise purpose: Build bigger quads safely.

Recommended gear: Knee sleeves, bar pad, squat shoes.

Supporting muscles: Glutes, hamstrings, spinal erectors.

Smith machine hack squat exercise details

QUAD SWEEP POWERLIFTING FREE

Smith machine hack squat muscles workedĪsk anyone with big quads what they do for legs, and I can virtually guarantee that 'hack squats' are one of the first exercises they mention.Īs good as free weight squats are, no leg exercise is more effective than hack squats for developing a rock-solid outer quad sweep.īut what if your gym doesn't have a hack squat machine? Are you doomed to have puny thighs forever?īy my reckoning, the Smith hack squat is the most reliable of all the Smith machine leg exercises for building huge quads fast.Īnd you'll soon learn why.

Recommended training gear for Smith machine hack squats.

Smith machine hack squat exercise details.

Quad sweep powerlifting