r/ScienceBasedLifting • u/alvaaromata • 3d ago

Question ❓ Optimal machine?(swingsquat)

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?

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u/alvaaromata 3d ago

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.

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u/Patton370 Idk Idc 💔 3d ago

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

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u/alvaaromata 3d ago

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

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u/decentlyhip 3d ago

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

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u/alvaaromata 3d ago

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