Front Squat w/o Rack

atech

There is no squat rack in my gym only a smith machine so for the past month or two I've been doing hang cleans and jerk to get the weight into position and then once finished with the set lifting it off my shoulders by getting my whole hand to grip around the bar and controlling the bar coming back down.

Now I've upped the weight I can barely get my whole hand to go under the bar anymore, my pinky and fourth finger usually stick out above the bar and its difficult to get them back under when I want to bring the bar back down.

I'm wondering would the technique used in 1.28 of the clip below be the best/safest way of bringing it back down to ye think?
I was thinking trying the technique used in 1.17 as the weight wouldn't have as far to fall but I think that might risk it coming down onto the knees.

People don't really squat in this gym and I've never seen anyone drop a weight from that height so not sure what the best approach to this is without looking like a tool.

http://www.youtube.com/watch?v=1DK2QtdVapo

cmyk

You're just realising at some point that bar is going to get too heavy to 'control' on the way back down. To keep you safe as you correctly say you'll need the ability to either rack it (not an option) or drop the bar.

If it's a commercial gym I can't see them being too happy about it for several reasons, the only option I can see (if you have the choice) is to move to a facility that has one or the other unfortunately.

atech

cmyk wrote: »

You're just realising at some point that bar is going to get too heavy to 'control' on the way back down. To keep you safe as you correctly say you'll need the ability to either rack it (not an option) or drop the bar.

If it's a commercial gym I can't see them being too happy about it for several reasons, the only option I can see (if you have the choice) is to move to a facility that has one or the other unfortunately.

Moving gym isn't an option as I'm paid up for another 6/7 months and the next closest is €400 dearer.

I should of said that I don't think it's against the gym rules AFAIK to drop the weight, (there is a rubber floor section for free weights), it's just no one does any of these type lifts so haven't seen it done here.
Dropping dumbells from an incline bench press is about the most I've seen.

It's more the method of how to drop the bar correctly I was getting at.

brownej

atech wrote: »

Moving gym isn't an option as I'm paid up for another 6/7 months and the next closest is €400 dearer.

I should of said that I don't think it's against the gym rules AFAIK to drop the weight, (there is a rubber floor section for free weights), it's just no one does any of these type lifts so haven't seen it done here.
Dropping dumbells from an incline bench press is about the most I've seen.

It's more the method of how to drop the bar correctly I was getting at.

Are the plates you are using rubber coated? If they are just metal plates then they will make a huge clatter if you drop them from shoulder height, and the gym will probably ask you to stop.

Whatever you do you need to make sure that you release the weight safely. If you are at the stage where you need to maneauver your hand to get it fully back under the bar to lower it then this is not good. If you are doing this then you are more than likey jiggling around to achieve it and this could put quite a bit of strain on your lower back. I know from experience that you need to mind your back whatever you do.

The safest way can just be to dump the weight forward, but if its metal plates it will make some bang when it hits the ground.
Does the gym have any squat stands or anything like that you could use?

If they don't have a rack or squat stands, why not approach a manager in there and explain your predicament......a decent set of squat stands wouldn't run them more than 150/200, don't take up much space when they're in use, and I'm sure they'd rather that than you dropping the weights or possibly even losing a member.
I love getting feedback like that off the members in my gym.....how else can we improve the services/facilities we offer if people don't let us know what they need!

atech

They're rubber coated alright and the floor is heavily rubber matted (about an inch or two) so while it will be noticeable I'd say people won't mind as long as I don't do it when they are right beside me.

I haven't felt any strain on the lower back but was afraid my index and middle finger would slip out from holding the bar in place when I was trying to get the others back under.

Is the best method so to pull both hands out under the bar while at the same time giving a shrug of the shoulders to push the bar forward and up slightly so I have time to get my hands down and out the way?

DylanJM

Unless the gym has bumper plates, which I doubt if they haven't even got a squat rack, then should not drop the bar. I doesn't matter if the plates are rubber coated or not, the barbell will just end up damaged.

The best thing to do is just adjust you hands after your squats so that all your fingers are under the bar and lower it back to the floor.

atech

Deleted User wrote: »

If they don't have a rack or squat stands, why not approach a manager in there and explain your predicament......a decent set of squat stands wouldn't run them more than 150/200, don't take up much space when they're in use, and I'm sure they'd rather that than you dropping the weights or possibly even losing a member.
I love getting feedback like that off the members in my gym.....how else can we improve the services/facilities we offer if people don't let us know what they need!

Might suggest it to them alright, although as not many people appear to do squats either with dumbells or smith machine I'm not sure how much of a priority one member will be.

A years membership was only 250 so can't really blame them for not having all the proper equipment either.

Alternatively, try goblet squatting with a dumbell, or if they have kettlebells (again doubtful considering they don't have a squat rack!!) do the squats with kettlebells in the rack position in each hand.

atech

Nope no Kettlebells either.

Goblet squat might do although if I'm front squatting 45-50kg at the moment with a barbell does this mean I'd need a 45-50kg dumbell to have the same benefit?

Not sure if dumbells go that high there or if they do not much more than that anyway. Also not sure if my forearms could hold that much weight either.