There is never enough time! The name of the game for weight training is "efficiency." And leg training sets the tone for the rest of the body. There is a saying that "power comes from the legs." Strong legs are important for everyone as they are the base of support and agility. Leg strength is critical not only in sports but with everyday life, whether it's walking, going up or down stairs, lifting, and just being mobile in general.

With your legs being the largest and strongest muscle group in your body, it takes knowledge and the right equipment to properly train this body part. This is where the Legend Fitness #3224 Leg Press/Hack Squat Combo comes to the head of the class. It's the right tool to accomplish your training agenda in the least amount of time.

Basic Concept

At the most basic level, legs can be broken down into the quadriceps, hamstrings and glutes. Training these muscles with multiple joint movements is the most proficient manner. In addition, a secondary benefit is the increased core stability--as the legs get stronger, so does your general strength. Both the leg press movement and the hack squat movement are great multiple joint movements that work a lot of different muscles. And this can be enhanced even more by changing foot placement. The Leg Press/Hack Combo provides two fully functioning commercial grade machines in one space-saving footprint.

Basic Construction

Upon initial glance, the "combo" unit is normally perceived as only a leg press machine. Upon closer inspection, however, the features, attention to detail and little nuances create a sense of understanding of what the #3224 Leg Press/Hack Combo is really about. It speaks volumes that this model weighs 897 lbs. and has a 100 percent all-welded heavy steel frame. That gives you confidence when you're pushing so many 45-pound Olympic plates that you've lost track whether it's 14 or 16 plates!

The heart of the movement on the leg press/hack is the linear bearing system. This system consists of two specialty case-hardened shafts that are precisely manufactured to offer extraordinary strength and provide minimal flexing, regardless of the load. The second component in the system is the linear bearings themselves, which allow the carriage to travel effortlessly up and down under heavy loads.

Cleverly engineered features (below) are found in nearly every aspect of the unit. Collectively, these "A-B-C's" of construction add up to making the Combo Leg Press/Hack a "MUST HAVE!"

• Adjustable back pad and hack foot platform
• Built-in plate storage system
• Custom frame and pad colors at no additional charge
• Dense padding

Leg Press

The Leg Press movement is like other weight lifting exercises in that it has a strong following that heartily endorses it, and there are those who oppose it. Those distractors say the Leg Press can strain the low back. The truth is there is no anecdotal evidence to support that claim. Any exercise movement must be done with proper technique and control, and the leg press movement is no different.

Proper technique on the leg press movement requires a neutral spine position, which is fully supported by the back pad. When performing leg presses, it is important not to allow the lower spine (tailbone area) to "tuck" down and forward, which places strain on the lumbar spine. This usually happens at the lowest and deepest range of motion when the butt will lift off the seat pad. This must be avoided and the range of movement shortened.

Hack Squat

Here also, proper form, technique and control are strongly recommended when training on the Hack Squat. The hack movement also works the multiple muscle groups consisting of quadriceps, hamstrings and glutes. And foot placement can vary the training effect.

As you begin the movement, secure your torso under the shoulder pads and press your back into the back pad. When descending, keep your knees in line tracking over your feet. Don't bounce out of the bottom but rather make a smooth transition upward. Keep your abs tight and keep your feet flat at all times. The Hack Squat movement targets the outer sweep on the thighs.

The #3224 Leg Press/Hack Combo is commercial rated and accomplishes a lot of training in a manageable footprint. To view all Legend Fitness USA-Made Exercise Equipment visit here.

The model #3224 and all other Legend Fitness strength equipment is available for purchase on Ironcompany.com GSA contract GS-07F-0104M and CMAS contract 4-12-78-0066A. For more information or for a custom quote, contact John Sisk by email at John@Ironcompany.com or call 888-758-7527 Ext. 720.

About the Author

John Sisk is a former US Marine and is passionate about helping others achieve success in the arena of fitness. As a fitness industry veteran of over 40-years, John has the experience, product knowledge, and perspective that are second to none. John was founder and president of Legend Fitness for 29 years before teaming up with IRON COMPANY in 2006. With over 147 manufacturing partners, John has the right tools, experience, and expertise to ensure you get the best products for your fitness application, whether it is for military, commercial, or personal use. This is more than a job; it is a lifetime commitment to helping people. When not at IRON COMPANY, John can be found leading a Bible Study in the inner city or hiking the Appalachian Trail. Contact John here.