The Hack Squat
Posted on August 9, 2011 by rwblog
Originally this exercise was done by holding the barbell behind your back. This isn’t a comfortable position to use in a squatting motion. Luckily there is a hack squat machine.
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This exercise also targets the quads, but you need to go deeper with this motion to get the full benefit out of this exercise. Don’t go to heavy, master the motion before you start stacking up the weight. Try to go at least to a ninety degrees angle.
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Place your feet far forward on the board, make sure that when you move down you keep your back on the backrest.
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The Front Squat
Posted on August 9, 2011 by rwblog
The front squat is a variation on the normal barbell squat.
With the front squat the barbell is placed on the shoulders, in front of the neck.
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To get the most benefit out of this exercise you must keep your knees close to each other and if you can keep your balance, squat below parallel.
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If you are having problems keeping the barbell balanced on your shoulders you could give the smith machine a try. When using the smith machine place your feet further forward than you would with a normal squat. Otherwise you might put to much tension on your lower back
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The leg press
Posted on August 9, 2011 by rwblog
The Leg Press
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Training your legs properly is almost impossible without the use of good equipment. There are many types, but most important for your quadriceps is the leg press. The leg press enables you to go all out on the weights without worrying about balancing a barbell on your upper back.
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Points of attention during the leg press:
Use an angled or a seated leg press. When using a vertical leg press, please be aware of the pressure build up in your head. You workouts need to be as save as possible!
1. Put your feet as far forward on the board, this will help you to go deep down without letting your hips move forward.
2. Move the press down just before the point that your buttocks and lower back will upward from the seat.
3. Stretch your legs all the way up but keep your legs slightly bent at the top. This ensures maximum tension on the muscle and you don’t want to put to much pressure on your knees with every repetition by locking in.
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(love you anyways CP 
)
