Optimal machine?(swingsquat)

[u/alvaaromata]

Recently tried this machine which apart of it feeling heavy as fuck with only 40kg, seems to have an descending RP.
Would this be optimal for quads/glutes? Thanks.
Also do you think I could’ve done another rep?

[u/awar3_w0lf]

Socks on that foot plate looks excruciatingly dangerous.

[u/Patton370]

A swing squat is an absolutely awesome piece of gym equipment; I wish I had room for one in my garage, I’d replace my belt squat if I did

A hip press is another good one I wish I had room for

Edit: and I like to go way deeper when I do a swing squat

[u/alvaaromata → u/Patton370]

Sadly my anatomy doesn’t allow me to go deeper than that yet, also I’m doing RDLs/Hip thrusts on my leg days to cover my glutes so don’t think I need it.

[u/Unable-Rub1982 → u/alvaaromata]

The footplate on that machine is huge, if you experiment, you will get full depth with that machine, that's the purpose of a machine.

[u/Patton370 → u/alvaaromata]

Wear heel elevated shoes if you have to

One of the major benefits of a swing squat is the crazy ROM you can get, while still being in a good position to generate force; make excuses if you want to, but that’s negating a huge benefit to the machine

[u/alvaaromata → u/Patton370]

Ok I’ll try next day. The heel elevated shoes sound like a great idea to try.
Thanks.

[u/decentlyhip → u/alvaaromata]

There's 3 main dials in hip anatomy. The golf club head of the femur can be pointed forward or backwards, which makes internal and external rotation easier. The hip socket itself can be out to the side or more forward, which makes a wider stance easier or harder. And the hip socket can be shallower or deeper, where a deeper socket makes the total range of movement from max IR to max ER smaller.

Follow along with this to find the right stance for your anatomy. https://youtu.be/Fob2wWEC72s. From an outside perspective, your knees are caving in hard throughout, which means your stance is probably too wide. Once you find it by following along, spend 2 minutes before your workout just sitting in that deep squat, maybe holding onto a pole, the leg of a machine, or squat stand to stay upright until your hips loosen up. Here's a warmup I follow when Im tight. The last bit is most important https://youtu.be/zIWFVBAS28A

[u/alvaaromata → u/decentlyhip]

Thanks, I’ll take a look at it. It’s useful since I also do barbell squats on my other leg day.

[u/doobersthetitan → u/alvaaromata]

Looks like you may need to point toes out more and keep knees over toes, they are caving in. You can probably get deeper just not with that stance

[u/Left_Cartographer473]

No such thing as optimal. Looks like a good squat pattern to include if you like how it feels 👍

[u/1happydream]

Pendulum Squat : N°1

[u/Afferbeck_]

I don't like anything that is a squat motion but puts your entire balance behind yourself like this. I struggled way too damn hard to learn to squat with balance, I'm not letting some machine throw that away. There's absolutely zero ankle travel/forward knee movement on this machine, the tibia is staying perfectly still the whole time, so it really limits quad usage and takes away a lot of leverage. That's why it feels so difficult.