Another question about squats

kcaffee1
kcaffee1 Posts: 759 Member
in Fitness and Exercise
I have full access to the gym at school, and I have been trying to follow the NRFLW for a few weeks. However, for the squats, I can handle the bar for right now, but as the weight increases on the bar, is there a suggestion for how to set it up, since the school does not have a squat rack? They have one of the rail-type racks, but I'd prefer the free weights if I can. Right now, I'm bumping the bar over head, but I know that's not wise, especially once the weight goes up, and up, and up.

Any suggestions for a good, safe set up, or should I just resign myself to the railed rack?

Thanks in advance.

Replies

  • dgoradia
    dgoradia Posts: 109 Member
    Hmmm, I think you'll need a squat rack. I think the railed rack you are referring to is the smith machine. I'd strongly advise against squatting in that contraption.

    Get a membership to a gym with a squat rack or power cage/rack.
  • robdel302
    robdel302 Posts: 292 Member
    Sounds like dgordia is right in regards to it being a smith machine. While you can use them for squats, proper technique on these is very important due to the limited range of motion. To my understanding, you need to put your feet "slightly" farther forward to prevent putting too much stress on your knees. Squatting on smiths also prevents strengthening of core stabilizers. If you really want to do a leg workout, there are other types out there. You can do dumbbell lunges or step-ups. Try not to start too heavy as it's easy to lose your balance when first doing these.

    http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges

    http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-step-ups

    Lastly, I would also recommend against using this machine for squats. It's one of the biggest causes of injuries in the gym.
  • kcaffee1
    kcaffee1 Posts: 759 Member
    @ dtoradia - that's what I was afraid the answer was going to be. ::grumbles:: Guess I'll go as far as I am comfortable with right now, and research into other lifts that aren't as chancy as the weight goes up.

    @ robdel302 - those are already built into this phase of the program, just on alternate days. I might have to start using them on all the days, and trust to dumb bell body weight squats to keep working up the weight.

    Thanks for the replies!
  • dgoradia
    dgoradia Posts: 109 Member
    Look into olympic lifts, you don't need a squat rack for that:
    Cleans/power cleans
    Clean and jerk
    Snatches

    You can start with hang cleans. Youtube has some great instruction videos.
  • kcaffee1
    kcaffee1 Posts: 759 Member
    Those are on the schedule for Phase 2. If it weren't for needing to get some stabalizing muscle built up in the core, I'd skip straight into it, but after looking at the lifts, if I tried, I'd be an assigned case to a chiropractor, which I don't like the though of.

    Thanks for the info, though!

Categories