Sled Hack Squat

Directions:

Preperation/body position

1. Load machine with correct weight.
2. Stand on platform, back supported by back pad, and shoulders under shoulder pad.
3. Correct feet position to make sure you are in suitable stance.
4. Extend knees to move sled up rails.
5. Twist docking levers, so that the sled is free to travel down rails.

Excution/Movement

1. Keeping back on pad for support, descend by flexing knees and hip, until knees are 80-90°.
2. Return to starting position by extending knees and hip. Main good body posture throughout execution.
3. Repeat for desired amount of repetitions.

Comments

The quadriceps, hamstrings, and glutes, are stimulated effectively from the sled hack squat. The sled hack squat also provides an outlet for those who opt for back support when performing leg pressing movements.

For best recruitment and to minimise injury risk, lock-out at the top of the exercise is not worthwhile. During the eccentric phrase, the upper thighs are best brought down so that they are 90° to lower leg, then return to the concentric phrase.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.