squat question

mickman

hi
im trying to find the best way to do barbell squats at my gym

there is no power rack there but they do have this kind of squat rack

[IMG]file:///C:/Users/MICHAE%7E1/AppData/Local/Temp/moz-screenshot.png[/IMG]http://www.google.ie/imgres?imgurl=http://liamrosen.com/blog/wp-content/uploads/2009/05/pro_squat_rack.jpg&imgrefurl=http://liamrosen.com/blog/%3Fcat%3D1%26language%3Den&h=328&w=360&sz=15&tbnid=W5qZ2i_ORECozM:&tbnh=110&tbnw=121&prev=/images%3Fq%3Dpictures%2Bof%2Bsquat%2Bracks&zoom=1&q=pictures+of+squat+racks&hl=en&usg=__0XCE3Va_MvUt5TW4pxdb1Z4eMQs=&sa=X&ei=jTMrTfiBHoGGhQeBmbSEAg&ved=0CCcQ9QEwBg

i was just wonderin the best and safest way to use this rack - should i put the bar and weights up fairly high and walk towards it, squat under it and then walk backwards to do the squat

once squat is finished then walk forward and dump the bar

or should i back into the rack , squat under it and come out with the bar - when finished reverse back into the rack ??

rocky

this is the rack:



Normally you reverse out of the rack with the bar on your back.

mickman

thanks rocky

and how high should the bar be up on a rack like that , shoulder level?

squod

Shoulder level or just below. Don't reach up for it anyway.

mickman

do you use your arms to get the bar off the rack or put your arms on it , back under it and move up?

squod

Some people use a different technique. I position my feet where I want to squat, take one step toward the bar, fix my hands, lift the bar onto my back (By standing upright with the bar positioned accross my traps) and then take one step back to where I was originally.

There's vids up on the fitness logs of people here with decent squats (unlike me). You should have a look over at them.

mickman

squod wrote: »

Some people use a different technique. I position my feet where I want to squat, take one step toward the bar, fix my hands, lift the bar onto my back (By standing upright with the bar positioned accross my traps) and then take one step back to where I was originally.

There's vids up on the fitness logs of people here with decent squats (unlike me). You should have a look over at them.

where would you find those vids?

kevpants

mickman wrote: »

where would you find those vids?

My log in "Fitness Logs" has vids of me squatting in almost the same rack. Towards the start of the log more than recently.

It's pretty simple. You position the bar so its firmly across your back with your knees slightly bent then you straighten your legs and pop the bar out of the rack. Then a couple of steps backwards into position, squat, and walk forwards back in when done.

mickman

i cant see any thread in fitness logs started by you kev

can you post a link?

squod

http://www.youtube.com/user/kevpantaloons#p/u/20/iokKMKO0G9U

He probably is thinking of this one?

kevpants

mickman wrote: »

i cant see any thread in fitness logs started by you kev

can you post a link?

Here ya go

http://boards.ie/vbulletin/showthread.php?t=2055380269

Canis Lupus

Get a professional to check your form as well. I'm concerned that if you don't know how to use a squat rack chances are you don't know how to safely perform the exercise either.

SpatialPlanning

Hey folks,

My gym only has a fixed squat rack with those safety catches. I know everyone here hates them but my options are limited. Would I be better off doing single leg raised split squats with a DB in each hand instead of using the squat machine? Or should I stick with the machine and just load on as much weight as possible?

mickman

SpatialPlanning wrote: »

Hey folks,

My gym only has a fixed squat rack with those safety catches. I know everyone here hates them but my options are limited. Would I be better off doing single leg raised split squats with a DB in each hand instead of using the squat machine? Or should I stick with the machine and just load on as much weight as possible?

is that a smith machine your talking about? i have read that doing squats on them are bad for your back as they limit natural movement

jugger0

SpatialPlanning wrote: »

Hey folks,

My gym only has a fixed squat rack with those safety catches. I know everyone here hates them but my options are limited. Would I be better off doing single leg raised split squats with a DB in each hand instead of using the squat machine? Or should I stick with the machine and just load on as much weight as possible?

Do these http://www.youtube.com/watch?v=RZlodHgCipk

The day after doing them you will wish you didnt have any legs... its a great feeling! The smith machine is poo dont bother with it.

SpatialPlanning

jugger0 wrote: »

Do these http://www.youtube.com/watch?v=RZlodHgCipk

The day after doing them you will wish you didnt have any legs... its a great feeling! The smith machine is poo dont bother with it.

Yeah, I tried those in my first session back and I couldn't walk right for a week. That's probably a good sign I guess! Thanks for the help!

RealistSpy

jugger0 wrote: »

Do these http://www.youtube.com/watch?v=RZlodHgCipk

The day after doing them you will wish you didnt have any legs... its a great feeling! The smith machine is poo dont bother with it.

I love the Bulgerian Squat . I have been doing it for a year and I still find the bloody thing hard!

jugger0

Its the only leg exercise that makes walking up and down stairs a challenge, even 20 rep squats got nothing on the Bulgarian split squat.

Hanley

jugger0 wrote: »

Its the only leg exercise that makes walking up and down stairs a challenge, even 20 rep squats got nothing on the Bulgarian split squat.

46 rep leg extenstions super setted with 29 rep hamstring curls, 30 seconds recovery, 20 hack squat x3

Come talk to me then.

jugger0

Hanley wrote: »

46 rep leg extenstions super setted with 29 rep hamstring curls, 30 seconds recovery, 20 hack squat x3

Come talk to me then.

Machines are GHEYYYY

i57dwun4yb1pt8

:rolleyes::rolleyes::rolleyes::rolleyes:
' opens pop corn pulls up chair '

Hanley

DaDumTish wrote: »

:rolleyes::rolleyes::rolleyes::rolleyes:
' opens pop corn pulls up chair '

...and misses irony.

i57dwun4yb1pt8

'closes trap ' :rolleyes:;)