what's going on guys I'm here with muscle and strength we're at World Gym
Mississauga and we are trying to give you guys a little bit of an education on
leg training today I'm in here all the time obviously it's my home away from
home and I see squash being done wrong - hack squats done wrong leg press being
done wrong so we wanted to create this video for you guys to show you and give
you guys a little bit a few tips of how to make your leg training better so a
lot of guys that speak come in here and they'll put their feet here at the top
of the pad and they'll load up the stack and they'll do their hack watch the
first thing that first thing I want you guys to know is you're getting more
hamstring than quads the higher your foot is on the pad the more hamstring
and glute you're going to get involved the lower your foot on the pad the more
quad you're gonna get so when you're in hearing hack squatting if you're trying
to grow big quads you want your feet to be underneath you you don't want them to
be pushed forward yes definitely if you move your feet up you can use more
weight but where is that weight working is there working your hamstring in your
quad you want to work your quad bring your feet down you're gonna have to
lower the weight but you'll get bigger closet faster than the next guy that's
not doing that if you're in here trying to get just quad development 90 degrees
down like parallel 90 degree bend in your knee is where you want to be that's
what you want just quad development you don't want to go any deeper if you want
the full lower body development you got to get all the way down
I'm talking like your ass has to touch your heels so when I'm in here you'll
see me downs way past parallel trying to blow the leg up because you can sit here
in isolate your quad but if you want that 3d look on stage you want to
develop all the muscles of your lower body
now people want to know why are you using bands it's so stupid
it's just showing off it's trying to reinvent the wheel all the other things
there is a purpose to band okay and I'm gonna show you why but first I'll show
you where to set them up if you don't hack squats every hack squat is different
so you're gonna have to find a good place on your machine at your gym if you
want to loop them around from the furthest place from the bar stretch them
out so let's assume at this at this stretch point this is 20 pounds if I'm
on the hack squat as I come down this is now 10 pounds this is now no pounds so
at the bottom of the movement where I'm most vulnerable to any type of injury or
anything like that or it's a way too heavy this is no longer hindering me so
as I push through the arc of where I get stronger in my leg push is where that
starts to get harder now so now as I start to push the hack squat machine up
and up and up and up this is now heavier and heavier and heavier so if I'm doing
a hex squat if I have three or four plates on here and I'm on the way down I'm sure
I have the weight from that three or four plates pulling me down but it's not
pulling me down I'm more just kind of resting it on my back when you have a
band setup this is literally pulling through the negative so you're now
building more strength through the negative portion of the movement and
then shooting back up through the weight as well a lot of people I see squatting
if they have the level of their foot on the pad properly they're doing another
thing that I really will end up turning out badly for them in the long run so a
lot of people when they squat
they want bigger a bigger sweep so they find themselves going with an narrower
stance now if you don't have the flexibility what happens with it with a
narrower stance is you end up getting up on your toes so as I squat my heels come
up off the pad it might not be that pronounced I'm obviously exaggerating it
your heels might be coming up just a little bit but the point is you don't
want your heels coming up that weight is traveling up your toe up your shin to
your knees to your quad tendon okay so you're actually getting more quad tendon
work then you are quad muscle works you want to drive through the heel the
bottom half of the foot is where you want all the pressure don't get up on
your toes that's the last tip for you guys