Where do you guys place your feet? Whenever I do sled hack squats, my knees get destroyed. I even play around with the feet positioning, but I still haven’t found anything that works.
Could be the particular Hack Squat machine you are using…my gym has 2 of them and on 1 of them I can’t get my feet out in front of my far enough and causes my knees to go out way past my feet and absolutely hurts like a motherfucker once I get up around 315+…on the other one where I can get my feet farther I have done as much as 545x8 with no knee pain. The one at my old gym also allowed me to get my feet out a bit farther and I was doing 500+ there as well without any knee pain.
http://www.youtube.com/watch?v=5hY1LH2fJ2w This is actually an old video of me doing them at my old gym. You can see in the video what I mean about getting my feet out farther on this pad I think. And yes, I realize my first 2 reps aren’t very deep - for some reason I can never get myself to go all the way down on the first 1-2 reps. lol
Cool. I’ll try moving my feet up as high as possible. Doesn’t this start activating the posterior chain? I remember reading something about how putting your feet up really high on the pad for leg presses activates the glutes and post. chain. Don’t know if the same thing applies for sled hack squats.
@MeinHerzBrennt: My legs are actually pretty small (I think). I think my tibia/fibula are actually disproportionately smaller than my femur.[/quote]
You’re right about foot placement recruiting different muscles. Just like high and wide feet on a leg press is called a “sumo leg press” and hits the hams more, placing your feet high and wide on a hack should hit your glutes and hams more than it would otherwise.
I may try these again since i’d like to be able to use a hack squat. My problem was always having to put my feet high on the pad which I thought was not hitting my quads enough. Plus I lose a lot of strength that way. After seeing Josh’s vid i’m gonna try these out in the future.