Question:
Since I do not have a squat rack at home, are hack squats an effective substitute for normal squats?

Thx for the info. I'll be alternating my DB squats with BB hack squats then.

Dangerous? How so? I'm no where near those kind of weights yet, but it'll be great if you can enlighten me. So far the only problem I have with DB squats is the large plates getting in the way, and the painful wrists.

Thanks for the info, guys!

Hi guys. Time for some form check. Kindly request corrections from you guys to help me improve. I noticed with the hack squat that i need to lower my shoulders. Apart from that, are there other mistakes?

Bench press
http://www.youtube.com/watch?v=iA80mJp0_VU
For the bench press I was lying on 2 pillows, 1 supporting the shoulders and neck and another supporting the hips. Lol at the set up though

Hack squat
http://www.youtube.com/watch?v=x2MFabNfXDg

Row
http://www.youtube.com/watch?v=M_PKZWL4y60

Hope you guys don't mind the lightweight, that's really what i can manage for now. Thank you in advance!

This post has been edited by Galant: Apr 14 2012, 12:59 PM

Thanks, van_takawa

Do u feel the tension on the chest when u bench press?
Yup, but not much. Maybe it's because it's too light? i kinda feel more tension on the forearms

Do u feel uncomfortable on your knee when u hack squat?
Not really

Do u feel umcomfortable at ur back when u row?
Can feel some tension, but I think it's the muscles working, no?

I don't really understand what you meant by the 'tucking' feeling, but if there's any sensation on the elbows it's only at the beginning of the press.
And yeah, now that you mention it, i do notice that i overbent on the row. Should be flat. Maybe i need a mirror next time coz difficult to agak2 properly.

Thanks again!

Thanks mike.

About the squat i made, it's quite different from the sissy squats i saw. Those involve a kind of bent back, limbo rock movement.
http://www.muscleandstrength.com/exercises/sissy-squat.html
http://www.youtube.com/watch?v=yRUZQYh4cEs

While the one i perform was similar to the hack squat described at bb.com
http://www.bodybuilding.com/exercises/deta...bell-hack-squat

Perhaps you were referring to another type of sissy squat? Or was the way I doing the hack squat resembled sissy? Thanks

Hmm, just my 2 cents, I think the colour also depends on how frequent you drink as well as the quantity. If you spread out the water intake more evenly, I think even you have enough protein, the colour will be clear.