Barbell Hack Squats instead of Deadlifts

I have a very painful psoriatic-arthritic ring finger (recent
development) which prevents me from barely holding 400+ pounds during a
deadlift. I can manage 1-2 reps at best and then I can do no more.

My finger doesn't prevent me from doing 'pushing' exercises such as
presses, however.

Anyway, I tried some hack squats for the very first time today. I only
did about 135 lbs for 10 reps, but I did feel a slight pump in my glutes
(as opposed to my quads with the deads). I hope that I'll wake up
tomorrow with a nice 'beginner burn'. I'll increase the poundage next
week on this exercise as 135 wasn't too difficult.

I'm wondering how many pounds on the hack squat do I have to do in order
to emulate what I get out of a 400 pound deadlift? Does a 200 lbs hack
squat = 400 on the deads. Or is 300 hack squat = 400 deadlift?

I also have bad grip strength when it comes to the Yates row as well,
I'm thinking of replacing those with a close grip upright row.

Basically, I want to do lower weight, more difficult exercises that do
not require as much grip strength but are just as good as the higher
weight 'equivalents' that require a stronger grip.

I work out at home with a basic bench and barbell set

"hitfan" <hitfan@nospam.com> wrote in message
news:lSQek.99259$gc5.52729@pd7urf2no...
>I have a very painful psoriatic-arthritic ring finger (recent
>development) which prevents me from barely holding 400+ pounds during a
>deadlift. I can manage 1-2 reps at best and then I can do no more.
>
> My finger doesn't prevent me from doing 'pushing' exercises such as
> presses, however.
>
> Anyway, I tried some hack squats for the very first time today. I
> only did about 135 lbs for 10 reps, but I did feel a slight pump in my
> glutes (as opposed to my quads with the deads). I hope that I'll wake
> up tomorrow with a nice 'beginner burn'. I'll increase the poundage
> next week on this exercise as 135 wasn't too difficult.
>
> I'm wondering how many pounds on the hack squat do I have to do in
> order to emulate what I get out of a 400 pound deadlift? Does a 200
> lbs hack squat = 400 on the deads. Or is 300 hack squat = 400
> deadlift?
>
> I also have bad grip strength when it comes to the Yates row as well,
> I'm thinking of replacing those with a close grip upright row.
>
> Basically, I want to do lower weight, more difficult exercises that do
> not require as much grip strength but are just as good as the higher
> weight 'equivalents' that require a stronger grip.
>
> I work out at home with a basic bench and barbell set

Most people should eventually get able to get most of their conventional
DL in the hack lift. You will need a good deal of grip strength to do
this, though. Have you tried hook grip for your regular DL's?

-S-
http://www.kbnj.com

> Most people should eventually get able to get most of their
conventional
> DL in the hack lift. You will need a good deal of grip strength to do
> this, though. Have you tried hook grip for your regular DL's?
>
> -S-

If you're referring to one hand cover and the other under, then yes, I
already use this 'hook' grip.

"hitfan" <hitfan@nospam.com> wrote in message
news:iXZek.71899$kx.37737@pd7urf3no...
> > Most people should eventually get able to get most of their
> conventional
>> DL in the hack lift. You will need a good deal of grip strength to
>> do this, though. Have you tried hook grip for your regular DL's?
>>
>> -S-
>
> If you're referring to one hand cover and the other under, then yes, I
> already use this 'hook' grip.

Three grip possibilities - two hands over, which is your basic clean
grip; over/under, which is what you do, and hook grip. In hook grip,
you use your fingers _around_ your thumb. Different sizes of hand can
make it work slightly differently but, for me, I get my first two
fingers around my thumb. It takes a while for your thumbs to get used
to it but I really like it. I have now completely abandoned the
over/under grip - I use a clean grip for most stuff, and hook grip when
it gets heavy or otherwise for a rep or two each day just to keep used
to it.

Google "how to hook grip" and you'll find more detailed instructions.

-S-
http://www.kbnj.com

On Tue, 15 Jul 2008, Steve Freides wrote:

> "hitfan" <hitfan@nospam.com> wrote in message
> news:iXZek.71899$kx.37737@pd7urf3no...
>> > Most people should eventually get able to get most of their
>> conventional
>>> DL in the hack lift. You will need a good deal of grip strength to
>>> do this, though. Have you tried hook grip for your regular DL's?
>>>
>>> -S-
>>
>> If you're referring to one hand cover and the other under, then yes, I
>> already use this 'hook' grip.
>
> Three grip possibilities - two hands over, which is your basic clean
> grip; over/under, which is what you do, and hook grip.

"What you do" is known as mixed grip, FWIW.

> In hook grip, you use your fingers _around_ your thumb. Different sizes
> of hand can make it work slightly differently but, for me, I get my
> first two fingers around my thumb. It takes a while for your thumbs to
> get used to it but I really like it.

I'm going to try this. I often get grip failure on a few of my lifts, so
i'll see if it makes any difference.

tom

--
As Emiliano Zapata supposedly said, "Better to die on your feet than
live on your knees." And years after he died, Marlon Brando played him
in a movie. So just think, if you unionize, Marlon Brando might play
YOU in a movie. Even though he's dead. -- ChrisV82