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The SECRET to make your Hack Squats feel 100x more comfortable is… Reverse Banding The band stretches out providing you max assistance in the bottom This usually makes Hack Squats MUCH MORE knee friendly but they still maintain most/all of their effectiveness Give it a shot!

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Dean Turner

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51,219 Aufrufe • vor 5 Monaten •via X (Twitter)

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Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!
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Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!

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225lbs Full Range Zercher Squats @ 190lbs On our hip/low back focused days, we are still crushing squats, but when using zercher variation you’re engaging much more of the low back and core. It literally becomes a full body explosive movement from the bottom position. Dan in this video, is absolutely babying 225lbs for 8 reps. I’d like to see someone try and match this at the same weight of 190lbs.

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Knee cave is good for glutes? 😱 This video is bound to upset some people. A new study directly examined knee cave a.k.a. knee valgus vs pushing knees out in a squat on muscle activations# well as forces acting on the knee The researchers found MORE glute activation when the participants cued knee cave vs knees out where they saw more adductor activation. This may seem strange since a lot of exercises for the glutes utilize knees out. But these are typically exercising involving abduction, not squats Not only that, but they found the forces on the knee during knee cave were not even close to the level required to cause knee injury I am NOT saying you should purposefully valgus, but if you have strong glutes & you find that your knees naturally track in during heavy squats, you are probably better off training all your sets that way so that those tissues appropriately adapt, rather than squatting how you ‘think’ you ‘should’ on lighter sets only to have them cave in on heavy sets A perfect real life example of this is my friend Lya Bavoil, current world record holder of a 225kg squat in the 69kg class (496 lb squat at around 152 lbs body weight for my Americans who hate math) drug free. Her knees have always caved during squat. This is likely BECAUSE she has such strong glutes (she also deadlifts well over 500 lbs) so her body naturally goes into the position where she is strongest. She’s also never hurt her knees 🤷🏼‍♂️ If you don’t knee valgus naturally during squats don’t make yourself do it but if you find you still have some knee cave even though your glutes are strong, I wouldn’t worry too much about it unless you consistently find it painful It’s time to let go of these dogmatic ideas around ‘perfect’ form. Perfect form is the form for the INDIVIDUAL that allows them to perform best without pain DATA>your feelings
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They literally wasted 9-10 years of their life while trying to give birth to a son whereas they could've settled their life in that much time span instead of hoping for a son to be born and make them live a luxurious life in future. Now their son will feel pressured for his entire life and those daughters are gonna feel left out most of the time. It's hightime their should be a rule for not having more than 2-3 or 4 kids at max, we are literally living in 2026 and population control is still a myth in India.

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