Key takeaways:
- George Hackenschmidt's preferred exercise was holding weight behind his back and balancing on his toes as he squatted down through a full range of motion.
- The hack squat machine, while useful, does not accurately represent Hackenschmidt's original exercise.
- Progressing from simple wood and a weight in the front to heavier loads can maintain mobility and strength for longevity and elite goals.
- Joints can grow and strengthen over time with the right exercises, leading to significant transformations.
George Hackenschmidt, known for his high jumps in his 80s, had a favorite exercise that did not involve the hack squat machine. His preferred method was holding weight behind his back and balancing on his toes while squatting down through a full range of motion. However, the hack squat machine, named after him, does not accurately represent his original exercise.
The true hack squat would have been excruciating for many before undergoing a "knees over toes" journey. Progressing from basic exercises like backward sled or resisted treadmill to more advanced movements like ATG split squats and slant squats can help individuals build up to a true hack squat. It's essential to understand that even if an exercise feels like zero weight, it doesn't mean there's zero ability. Simple progressions, such as going from chairs to the arms of the chairs and then to the seat, can significantly improve mobility.
Joints can grow and strengthen over time with the right exercises. While not every type of connective tissue can grow, many can, allowing for substantial transformations over a long period. Short-term breakthroughs can also occur due to improved circulation and healing.
In summary, focusing on a scalable system of ability rather than avoidance can help individuals maintain mobility and strength for longevity and elite goals. By applying Hackenschmidt's principles and progressing from simple to more advanced exercises, individuals can unlock their mobility potential.
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