stronglifts equipment question :)

operation_cute

At my gym they have two kinds of racks, one has a slider thing that prevents you from falling backwards, and the other is just a basic rack... Is it ok to use the slider one? I feel nervous especially with the squats about falling on my behind lol... or will using the slider rack effect my progress? There exactly the same except for the slider, still free weights and uses the same exact weights to progress...

kind of like this...

ahmadfahmy

At my gym they have two kinds of racks, one has a slider thing that prevents you from falling backwards, and the other is just a basic rack... Is it ok to use the slider one? I feel nervous especially with the squats about falling on my behind lol... or will using the slider rack effect my progress? There exactly the same except for the slider, still free weights and uses the same exact weights to progress...

kind of like this...

The one with a 'slider' is a smith machine. while it is safer, it doesnt not allow you to practice your form and build stabalizers (both are key in strength training). most beginner strength training programs have you start off with an empty barbell and just practice the lifting movements. if you start with a smith machine you will have a VERY hard time progressing once you switch to a regular barbell.

operation_cute

thank you

moondawg14

At my gym they have two kinds of racks, one has a slider thing that prevents you from falling backwards, and the other is just a basic rack... Is it ok to use the slider one? I feel nervous especially with the squats about falling on my behind lol... or will using the slider rack effect my progress? There exactly the same except for the slider, still free weights and uses the same exact weights to progress...

Yes, that's the "Smith Machine" That Medhi keeps warning you about. Don't use it.

I also had a hard time with being afraid to fall on my tookus. In fact, I had to mess with my form a bunch initially, because I kept going up on my toes to avoid falling backwards. (because I wasn't quite leaning my upper body forward enough)

Here's the keys (for me)

1. Spread out your feet and point your toes out a little if you have to! I couldn't get to parallel when my feet were shoulder-width apart.

2. don't look in the mirror. (if your gym has them) Look down! This will help you keep your weight forward a little more and keep you from falling backward.

3. make sure you feel the backs of your thighs on the backs of your calves, to some extent. The lower you go, the more you're going to get out of the exercises.

4. Don't add any weight until you get your form NAILED. Build good habits early.