Results matching “Bird”

Climber on top of the Lost Arrow, Yosemite. Photo © Guillaume Dargaud.This site definitely combines two interests (I'll stop short of saying obsessions) of mine - Climbing photography tips'n'tricks. There's much more to it than you might expect.

The Hack Squat - Test articles

Walter Donald - image via Iron BarbellThis is the third in a series of Timeless Exercises; a collaboration with Run to Win's Blaine Moore. The Hack Squat.

The Hack Squat is an exercise that seems to be commonly associated with a machine; however the barbell version is indeed a thing of beauty. If they aren't forming part of your current routine, perhaps it's time to give them a shot.

Origins

George Hackenschmidt - image via Sandow PlusThe exercise is usually thought to be named for its creator - or at least the first to openly harness its powers - wrestler George 'The Russian Lion' Hackenschmidt; or 'Hack'. As a wrestler he was seemingly unstoppable; competing in over 3,000 fights from 1889 - 1908 and winning all of them [1]. Yes, he was that good.

George Karl Julius Hackenschmidt (he was of Swedish descent, if you're wondering why he doesn't have a Russian name) was famous for many strength feats (including some that remained unequalled for an astonishing 50 years). The Hack Squat is at the centre of some of these (including a staggering 550 reps with 110lb).

A word on the name

The Way to Live - image via Super Strength BooksAlthough it is seemingly self-evident that the name 'Hack Squat' comes from the short version of his own name, Hackenschmidt claimed in The Way to Live that the name actually came from the word hacke, meaning 'heel'. Either way, the name 'Hack' is entirely appropriate.

Technique

Nate Dogg performing the Hack Squat - image via T-NationLoad up a bar and place it on the floor. Stand just in front of it, with feet roughly shoulder-width apart, and grasp it with a double overhand grip. Stand up.

The bar itself will mainly move vertically (there's very little horizontal motion). As with a deadlift, think of your hands simply as hooks, keep your back straight and move upward until you're standing upright.

Muscles involved

Vastus MedialisAlthough this is primarily a quadriceps exercise (especially for the Vastus Medialis), a number of other muscles come into play. These include [2]:

Synergists

* Gluteus Maximus
* Adductor Magnus
* Soleus

Dynamic Stabilizers

* Hamstrings
* Gastrocnemius

Stabilizers

* Erector Spinae
* Trapezius, Middle
* Levator Scapulae
* Trapezius, Upper

Antagonist Stabilizers

* Rectus Abdominis
* Obliques


Things to consider

Hack Squat with heels elevated - image via T-NationAs with other Squat varieties, there is a greater emphasis on the glutes when below parallel. Range of Motion is as important here as with any other exercise (with the usual exceptions, of course).

If you are unable to perform the full-range lift, simply set the pins of a power rack to the lowest position you can manage and perform them from there.

Keep the feet flat on the floor. If your legs are too tight to allow this, stretching is a better option that elevating the heels (standing on plates, for example). That said, elevate the heels if you find it's still necessary to perform the exercise.

During the upward portion of the exercise, push with your heels rather than your toes. This will help minimise the stress on your knees [3].

Conclusion

The Barbell Hack Squat's a great exercise - simple, inexpensive and quick to perform. If it isn't already part of your current routine, give it a run.


References

1. George Hackenschmidt: The Russian Lion.
By David Gentle
Natural Strength
(part 1, part 2)

2. Barbell Hack Squat
EXRX

3. Hack Squat
ABC Bodybuilding

070521_wallclimbing.jpg

Strongman John in the '20s. Video over at Sandow Plus.

Of course, there's always The Angry Chicken.

John Evans balancing a Mini on his headJohn Evans certainly has an unusual talent - the ability to balance large, obscenely heavy (such as a car) objects on his head. Head over to his site and discover exactly what makes this multiple record-holder tick.

NB : for video action of a car lift, head over to CNN.

Watch out

Photo © 2007 nofeel000.

Pinching 3 x 15s - Test articles

Chad Woodall plate pinching 45kgUnsupported, that is.

Via Napalm's Corner : Chad Woodall (interview) won this year's Munsterland Grip Challenge (Jedd has the top 10 placings), and after watching this video, it isn't difficult to see why.

Pinching 3 × 15kg plates, without anything (such as a pipe through the middle) holding them together [streaming, 1.2mb .flv download]. Amazing.

Grip toolsThere's a very interesting discussion over at Anvil or Hammer on Mike's current grip workout, and grip workouts in general. If you're into pinching, squeezing, rolling and stretching; head over there and share your thoughts.

There are plenty of great nuggets of information in there.

The Asian Squat - Test articles

Asian squatTom Furman points to a superbly funny look at the relative merits of traditional Asian and Western squatting techniques. It's a great film.

Darrel HobsonFortunately my home gym doesn't have a lot of spare room, or I might just be tempted to try this - walking lunges with 585lb [streaming, 2.3mb .flv download]. OK, perhaps with a somewhat lighter load. For now, anyway.

Cyril RaffaelliMike's been Digging some great stuff lately, including this video find by Gymnastics Coaching - Cyril Raffaelli and David Belle in training. Some of those jumps are incredible.

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