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I'm not sure if this is technically a "form check" but a 12 week program I'm following lists the Hack Squat and I'm seeing two slightly different forms and trying them they felt vastly different. I was wondering if someone could explain the difference between the two forms. Why is the hack squat with raised heels so much harder to perform? To perform a hack squat hold the barbell behind your back, squat down, then back up. The difference comes in either performing the squat flat footed (like this picture) or with plates under your heels (like so). I originally started by doing them flat footed since that is what was shown in the youtube video accompanying my 12 week program, but I kept scraping the barbell along my calves at the bottom of the lift and my hamstrings at the top so I thought raising my heels might solve the problem. It did, but now my legs felt instantly exhausted and I couldn't pinpoint where I wore out. I should point out that I was supersetting my hack squats with walking lunges so I was going from 20 walking lunges straight into doing 15 hack squats. Well, I was supposed to anyways. If you look at the below the first two columns are flat footed and the second two columns are with a raised heel. reps X lbs SS1: Walking Lunges 20x35 20x35 20x35 20x35 SS1: Barbell Hack Squats 15x50 15x70 5x70 10x50

hi. so in 24 hour fitness bonita branch in chula vista california... they have steam room and sauna... so which on is better? which one should i go in first and which is second.. the other is so dry and the other is steamy.. any ideas people? thanks!!!