Want to try a superset that will make you sick?

[TheMac]

just finished my leg workout and discovered one of the meanest supersets i have ever done. Almost puked on the last 3 sets ( did 5 total ). Tommorrow is gonna be a day of sitting lol. Anyways here it is:

Squats =superset=>Hack Squats => superset => weighted jumps.

Weighted jumps were done by holding a 30lb ball and getting a full range of motion down and exploding as high as possible up. Could only get about 4-6 per set.

Looks simple enough but if you haven't tried it i suggest you do, and make sure you bring a bucket /forum/images/graemlins/tongue.gif

[greg512]

i am going to try that one. sounds good. Next week tho, leg day is Monday.

[rise]

sounds like a great workout! I'll try it on my next leg day.
What is the difference between a Hack Squat and a DeadLift (besides that you down contract the back muscles)? They look very similar

[TheMac]

There are either hack squat machines ( which i used since only 1 squat rack at my gym ) or there is a free weight version preformed like this:
[ QUOTE ]

Free Weight Implementation: (A) In order to perform a true Barbell Hack Squat, you need a barbell and an adjustable rack so you can place the barbell at an optimal height for picking up and racking the bar. Your heels should be elevated by at least a two-by-four so that you can squat with a straight back and your hips will be under your shoulders in the bottom position. (B) Set the two-by-four about four to six inches in the middle of the power rack. Set a barbell on the rack so that it is about four to six inches lower than your glutes. Standing with your back to the bar, grab the barbell Walk forward until your heels rest on the board. (C) Initiate the squatting motion by allowing your knees to travel as far forward as possible, without allowing your glutes to move back. Keep a slight arch in the lower back. Once your knees have gone as far forward as possible, lower your hips to the bottom position of the squat. Be sure to keep your back upright. Don't allow the shoulders to round forward, and be certain your hips are under your shoulders in the bottom position.



[/ QUOTE ]

[sucramdw]

how many reps are you doing on the squat?

[TheMac]

8-10 on both squat types