A gakk machine is a great machine for pumping your legs. How do you train on it?

A gakk machine is a great machine for pumping your legs. How do you train on it?

We go over the pros and cons of this equipment with the expert.

Coach in boxing, kickboxing, Thai boxing, fighter of “Our Cause” promotion.

Today we will discuss one non-standard and rarely used exercise among professional athletes and amateurs – gakk squats.

What are gakk squats?

A type of squat in which the fulcrum is located behind the line of the legs. This variation is recognized by many trainers as safer and easier in terms of mastering the technique of execution. They are often performed in a gakk machine, a machine that makes this exercise safer and more comfortable.

What are the benefits of gakk squats?

1. Help pump your legs. Gakk squats pump the quadriceps, which makes the thighs more pronounced and embossed. Moreover, in a gakk machine you don’t need to strain your cortical muscles to stabilize your torso.
2. Safe for the lower back. The load on your back is less than in a barbell squat. The risk of spinal and lower back injuries is dramatically reduced.
3. It is easy to learn the technique of squatting. Gakk squats are done with support on the heels, which will help to consolidate the correct execution. Later, moving to classical squats, the beginner will feel more confident.

Who are contraindicated gakk squats?

You should not perform them with problems with the knee joints and lower back. Despite the fact that gakk squats are safer than regular squats, there is still a risk of injuring an already damaged joint.

If you want to pump up powerful glutes, but you don’t need pronounced quadriceps, this exercise should not be included in the “leg day”. The glutes are the least loaded here, and the entire load goes to the quadriceps muscle. More often gakk squats are included in the complex of men.

How to squat correctly in the gakka?

Technique

• Press your back and shoulders to the simulator. Put your feet on the middle of the platform at shoulder width, toes spread slightly outward. Straighten your knees, but not all the way.
• With an inhale, sit down until your hips are parallel to the floor.
• With an exhalation, press with your heels and push yourself up.

Common mistakes

Round back. The lumbar should always be pressed against the cushion of the exercise machine. Otherwise, there is a risk of injury. When working in the gakka, the lower back should not be felt.

Shifting the body weight to the toes. If you realize that your heels are coming off the platform, move your feet higher.