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The Hack Squat

aleeboy

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Hi,

Due to the lack of a power rack at my gym, I've been resorting to different varieties of squats... front, DB and overheads. Last night, I thought to myself that I am not able to go heavy with these styles due to light DB and no place to rack off a heave BB, so I went for the hack. Previous to this, I was doing deadlifts as my key leg exercise and was able to deadlift 110KG for a complete set of 10. Now, in doing the Hack squat for the first time, I was able to push 80kg with some ease... didn't want to push myself on the first time.

My question to all you lifters out there is what is the ratio of deadlift to squats that you have experienced? Please list the type of dead lift and type of squat too. Why I ask is I haven't done squats (with some weight) for over a year now and am looking to correct imbalances between my quads and hammies...

Thanks for your inputs, Guys!

AL
 

why

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It depends on a few factors. There isn't an absolute ratio due to anthropometric and training differences.

Anyway, some numbers from a few different people:

Deadlift 225lbs. Squat 185lbs.
Deadlift 460lbs. Squat 315lbs.
Deadlift 215lbs. Squat 165lbs.

Squats are Olympic to below parallel.
 

thekunk07

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i dead 595 and squat 565.
 

Deluks917

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for 3 x 5

Next time i life I'm squatting 185 and deading 245 for reps. However I have not lifted long so these numbers are not stagnant.

squats are below parralel but not ATG.
 

jc138

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For 5x5s:
Back squat 205 (might be able to be bumped up)
Dead 275
 

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