Exercise Index - Reverse Banded Hack Squats

Today's exercise index is the reverse banded hack squat. I know you need pegs to do this but if you are able to you have to give it a try. You will thank me when you see how easy this is on your knees. This can also be done regular with the bands making it harder. If you do the hack squat that way you will need to use less weight.

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#bandedhacksquats #hacksquats #reversebandedhacksquats

[NegotiableHemingway]

As an older guy, well 32 but not getting any younger, I’ve really listened to what John has said over the past year and as far as training for health and longevity while still training for size and strength, John is the go to guy and has knowledge that these instagram kids nowadays could only dream of having. thanks John for all your help.

[Dave.M.]

Did these reverse band hack squats today and it felt incredible.
Usually my right knee bugs me toward the bottom of a motion, but was able to do a full range of motion with no problems.
Kept the tension constant, and the quads and inner thighs were burning!

[ricks]

Always great getting reminders from Coach John on these techniques and cues. Our little gym is FINALLY getting a hack squat machine!!! Haven't done them in years and getting older a lot concerned about knees/knee pain. This banding technique looks like just the ticket to getting back into hack squats while still preserving my knees. Thanks again, Coach ... miss ya man.

[the_notorious_bas]

One of the most bad ass hack squat machines I've seen, esp that platform, wow!

[rafalkukisz]

I work out many years, so my knees feel pain from time to time but after using bands to a hack squat which cost a lot of stress on my knees - I see my quads looks harder and I’ve got stronger. Thank you

[tankterrain]

New subscriber. Jujimufu got me here. Looking forward to learning from you John!

[clifordmelin]

Thanks John. Hack squats have always been hard on my knees.
You just hacked a hack squat.

[tomasmaas]

These look so good for the quads, u know sometimes u can just see the gains that a certain exercise will produce lol

[lmc]

a trainer had showed me the hack squat but insisted on feet being low, I hated the feeling in my knees and heels were up. Today tried it with reverse bands, feet high and the exercise was a joy, can drop nice and low and don't feel the knees. Ill keep the feet high for the next couple of months while edging the weight up and will start moving feet down then

[guillermoserpa]

The main purpose is doing reverse band hack squats is not to make it easier at the bottom or make it easier on your knees, but to make it harder everywhere. It's a took to improve the profile of the movement. For example, if the most you can hack squat for 6 reps without bands is 3 plates on each side, then you would want to put 4 plates on each side. The bands would deload the bottom so the bottom would still feel like 3 plates but as you get to the top, the bands won't help anymore and it will feel like your hack squatting 4 plates. If done correctly, it will make it a more brutal exercise and you should see better results.

[schlempfrantzen]

You have the best videos John, respect!

[DrHolmer]

I highly appreciate your knowledge and content. You are one of the few I fully trust in this industry. I have a Force USA Monster G12 at home that allows me to do both smith machine (vertical) leg press and smith machine hack squats. Based on your advise I will definitely try to load these exercises with a band in each side to make them harder in the full range of motion (especially the top part). Can you recommend how much resistance the bands should be able to provide to give the desired effect (not too light to make a difference and not so heavy I can't move it the last part up). For reference I currently use 95 kg for the smith machine hack squat for 6 reps (3x6+6x3 Myoreps) and 155 kg for the smith machine leg press for 5 reps (3x5+3+2 Restpause). I can adjust the height of bottom anchor points of the bands. Based on the length of the type of bands I am looking for (104 cm) the bands will maximally be stretched about 30 cm at full lockout (I can reduce this distance). My initial thought is two bands providing a resistance of 25-60 or 20-40 kg each. I prefer to use two bands to ensure even resistance in both sides. Is there anybody who could advise me from practical experience?

[Murkafella]

Great video! My current gym has low grade equipment, so the hack squat machine doesn't have the rods to attach bands.

[joshshephard]

Yes been waiting for this vid just in time for leg day aswell 👌💪

[pablorestrepodiaz]

I love your videos, i am from colombia, please more tips for calves :D

[kimberleyzammit]

🙌🙌I wish I knew about you’re neat technique idea a long time ago. My knees would have been a lot happier. Thank you for this, that’s awesome 👍💪👍

[edwardfortae]

Ok this looks bad ass. Im doing it friday night knee pain or not.

[tomwhelan]

I see that machine and immediately say I love it, but the price on it, I imagine, is astronomical.

[jurjenbavelaar]

Hi John! I've got a question for your next Q&A (I hope you'll read this). There's a lot of debate in the industry regarding exercise variation and how often you should change your workouts/programs. A while ago I dropped my "bodybuilding focus" and switched to a powerlifting style of training, where the conjugate method is huge. One of the main points here is that you do assistance exercises for a maximum of 1-3 weeks to bypass the repeated bout effect & keep workouts fresh too (while keeping the main lifts in the plan, of course). This question may be slightly powerlifting related, but I have this feeling you'll have a great answer regarding switching it up often. Would love to hear your thoughts! (By the way, how's the pec doing? Kinda have to ask!)

[robinfielding]

I got my knees back with mk677 and rad140 it was suppose to be something other then rad but dispersion of testosterone kept me away.
After i got my knees back i maintain with boron and turmeric its cool. At work im on the ground and back up all night long. Why don't they fix arthritis that way at the doctors?