question about a new type of squat rack at gym

Maaike84

Hi guys,

Not active on the forums much, but I have a question as a relative newbie lifter, and i hoped that you guys could provide some input!

My gym decided to add another squat rack, which is great because now I don't have to wait around for the one we do have to be free. But it's a slightly different style than the basic more "traditional" one. It looks like this: http://4.bp.blogspot.com/-0xennqwdlWY/UQfYc80-bmI/AAAAAAAAOCE/zBWjS3Me0cg/s1600/safety-squat-bar-3.jpg

According to the trainer at the gym, this type of squatting is better for your knees, which sounds like it would be great for me as I tend to get knee injuries and am not that stable naturally (I am hypermobile, which is one of the reasons i am now lifting, trying to compensate it with strength). But I am a bit suspicious of things that seem like a shortcut, and so i was wondering if you guys had experience or input on this type of squatting? Would it benefit or hurt me using this type of training in the long run? I don't want to "cheat" but at the same time would like to squat as safely as possible.

I would be very grateful for any input more experienced lifters could provide! Many thanks in advance!

Willbenchforcupcakes

That's a squat safety bar, not a rack. I have not trained with one myself, but the people I know who incorporate either these or a cambered bar do it for less stress on their shoulders and back more than less injury risk for the lower body.

Maaike84

Iron_Miss_Canada wrote: »

That's a squat safety bar, not a rack. I have not trained with one myself, but the people I know who incorporate either these or a cambered bar do it for less stress on their shoulders and back more than less injury risk for the lower body.

Thanks for the input! Less stress on shoulders would also probably not hurt, I dislocated my right shoulder twice, though the last time was several years ago. Interesting that the trainer emphasised knees when he was making the recommendation.

Sued0nim

The squatting and rack would be the same though wouldn't it?

Packerjohn

Iron_Miss_Canada wrote: »

That's a squat safety bar, not a rack. I have not trained with one myself, but the people I know who incorporate either these or a cambered bar do it for less stress on their shoulders and back more than less injury risk for the lower body.

Yep, these are great for people with shoulder mobility issues.

This article, while the author likes them, doesn't recommend them for new lifters
https://www.t-nation.com/training/specialty-bars-for-strength-and-size

Has the trainer tried a goblet squat with you?

Maaike84

rabbitjb wrote: »

The squatting and rack would be the same though wouldn't it?

I tried it, and it felt very similar yeah, though perhaps slightly more stable. But why this range of motion would be better for my knees, I am not sure.

Packerjohn wrote: »

Iron_Miss_Canada wrote: »

That's a squat safety bar, not a rack. I have not trained with one myself, but the people I know who incorporate either these or a cambered bar do it for less stress on their shoulders and back more than less injury risk for the lower body.

Yep, these are great for people with shoulder mobility issues.

This article, while the author likes them, doesn't recommend them for new lifters
https://www.t-nation.com/training/specialty-bars-for-strength-and-size

Has the trainer tried a goblet squat with you?

And no, I haven't tried goblet squats. It's not a personal trainer, just the regular trainer at the gym. Would these be better for developing knee stability? My goal is to make sufficient strength gains, also to be able to compensate the hypermobility.

Willbenchforcupcakes

Maaike84 wrote: »

rabbitjb wrote: »

The squatting and rack would be the same though wouldn't it?

I tried it, and it felt very similar yeah, though perhaps slightly more stable. But why this range of motion would be better for my knees, I am not sure.

Packerjohn wrote: »

Iron_Miss_Canada wrote: »

That's a squat safety bar, not a rack. I have not trained with one myself, but the people I know who incorporate either these or a cambered bar do it for less stress on their shoulders and back more than less injury risk for the lower body.

Yep, these are great for people with shoulder mobility issues.

This article, while the author likes them, doesn't recommend them for new lifters
https://www.t-nation.com/training/specialty-bars-for-strength-and-size

Has the trainer tried a goblet squat with you?

And no, I haven't tried goblet squats. It's not a personal trainer, just the regular trainer at the gym. Would these be better for developing knee stability? My goal is to make sufficient strength gains, also to be able to compensate the hypermobility.

Hypermobility can suck. And no, this bar won't help your knee - although if your shoulders are affected by hypermobility it might help them.

I do have hypermobility caused by extremely lax ligaments. As for my knees, I have almost no stability coming from the ligaments - it's all coming from balanced strength in my legs. I wouldn't expect a random trainer in a gym to know what to do to improve the situation.

Sued0nim

Packerjohn wrote: »

Iron_Miss_Canada wrote: »

That's a squat safety bar, not a rack. I have not trained with one myself, but the people I know who incorporate either these or a cambered bar do it for less stress on their shoulders and back more than less injury risk for the lower body.

Yep, these are great for people with shoulder mobility issues.

This article, while the author likes them, doesn't recommend them for new lifters
https://www.t-nation.com/training/specialty-bars-for-strength-and-size

Has the trainer tried a goblet squat with you?

Those goblet squats and third world squats you and sidesteel got me into are really helping my range of hip motion ...so thanks @Packerjohn

Maaike84

Thanks so much for all the input guys! From what I have understood so far, these don't offer benefits especially for knees but might theoretically be better for my shoulders. As I haven't had any issues with shoulders from doing squats so far (been building up carefully for the past 4 months) I might either stick with regular squats for a while, and just keep monitoring my form very carefully - which means my gains might be slower, but will keep my knees stable during repeated sets. Or, alternatively, I might change that up and start doing goblet squats instead for a while. Thanks!

Packerjohn

Iron_Miss_Canada wrote: »

Maaike84 wrote: »

rabbitjb wrote: »

The squatting and rack would be the same though wouldn't it?

I tried it, and it felt very similar yeah, though perhaps slightly more stable. But why this range of motion would be better for my knees, I am not sure.

Packerjohn wrote: »

Iron_Miss_Canada wrote: »

That's a squat safety bar, not a rack. I have not trained with one myself, but the people I know who incorporate either these or a cambered bar do it for less stress on their shoulders and back more than less injury risk for the lower body.

Yep, these are great for people with shoulder mobility issues.

This article, while the author likes them, doesn't recommend them for new lifters
https://www.t-nation.com/training/specialty-bars-for-strength-and-size

Has the trainer tried a goblet squat with you?

And no, I haven't tried goblet squats. It's not a personal trainer, just the regular trainer at the gym. Would these be better for developing knee stability? My goal is to make sufficient strength gains, also to be able to compensate the hypermobility.

Hypermobility can suck. And no, this bar won't help your knee - although if your shoulders are affected by hypermobility it might help them.

I do have hypermobility caused by extremely lax ligaments. As for my knees, I have almost no stability coming from the ligaments - it's all coming from balanced strength in my legs. I wouldn't expect a random trainer in a gym to know what to do to improve the situation.

Tony Gentlecore is a well respected trainer. He explains why he likes the goblet squat for hypermobile individuals:
http://tonygentilcore.com/2015/04/exercises-you-should-be-doing-kb-goblet-squat-w-lowering/

juliewatkin

We have an SSB at home. They're great but I wouldn't permanently switch a straight bar for an SSB. I us it as an assistance after deadlifting. You really have to fight to stay upright.

Willbenchforcupcakes

Packerjohn wrote: »

Iron_Miss_Canada wrote: »

Maaike84 wrote: »

rabbitjb wrote: »

The squatting and rack would be the same though wouldn't it?

I tried it, and it felt very similar yeah, though perhaps slightly more stable. But why this range of motion would be better for my knees, I am not sure.

Packerjohn wrote: »

Iron_Miss_Canada wrote: »

That's a squat safety bar, not a rack. I have not trained with one myself, but the people I know who incorporate either these or a cambered bar do it for less stress on their shoulders and back more than less injury risk for the lower body.

Yep, these are great for people with shoulder mobility issues.

This article, while the author likes them, doesn't recommend them for new lifters
https://www.t-nation.com/training/specialty-bars-for-strength-and-size

Has the trainer tried a goblet squat with you?

And no, I haven't tried goblet squats. It's not a personal trainer, just the regular trainer at the gym. Would these be better for developing knee stability? My goal is to make sufficient strength gains, also to be able to compensate the hypermobility.

Hypermobility can suck. And no, this bar won't help your knee - although if your shoulders are affected by hypermobility it might help them.

I do have hypermobility caused by extremely lax ligaments. As for my knees, I have almost no stability coming from the ligaments - it's all coming from balanced strength in my legs. I wouldn't expect a random trainer in a gym to know what to do to improve the situation.

Tony Gentlecore is a well respected trainer. He explains why he likes the goblet squat for hypermobile individuals:
http://tonygentilcore.com/2015/04/exercises-you-should-be-doing-kb-goblet-squat-w-lowering/

I do have to agree that non-barbell variations for squats for your average person are a fantastic idea at least until they learn how to stay tight in all positions in a squat.

I'm incredibly lucky in that I work with some of the best programmers and coaches in the world. One thing we have learnt about me is that with very few exceptions (hip flexors and hamstrings) I do not stretch. At all. I do a ton of stabilization work and rolling instead.

Maaike84

Again, thanks all very much for all the input! I will definitely look into goblet squats to improve stability before adding on more weight in doing regular squats! I haven't had issues with knees doing squats yet, but as it is such a sensitive area for me, I am taking extra care.

DavPul

Maaike84 wrote: »

Again, thanks all very much for all the input! I will definitely look into goblet squats to improve stability before adding on more weight in doing regular squats! I haven't had issues with knees doing squats yet, but as it is such a sensitive area for me, I am taking extra care.

So you haven't had any issues yet, but you're going to change away from what's been working for you so far?

Maaike84

DavPul wrote: »

Maaike84 wrote: »

Again, thanks all very much for all the input! I will definitely look into goblet squats to improve stability before adding on more weight in doing regular squats! I haven't had issues with knees doing squats yet, but as it is such a sensitive area for me, I am taking extra care.

So you haven't had any issues yet, but you're going to change away from what's been working for you so far?

I don't have issues yet, but my knees are still very unstable when I am doing regular squats, especially coming back up, even with lower weights. Which means the risk of issues developing is still significant. As I have overburdened my knees to the point of injury many times in the past, I am just being careful. The goblin squat recommendation for hypermobile people seems like a good one, so I am going to investigate it. That's it.

DavPul

Maaike84 wrote: »

DavPul wrote: »

Maaike84 wrote: »

Again, thanks all very much for all the input! I will definitely look into goblet squats to improve stability before adding on more weight in doing regular squats! I haven't had issues with knees doing squats yet, but as it is such a sensitive area for me, I am taking extra care.

So you haven't had any issues yet, but you're going to change away from what's been working for you so far?

I don't have issues yet, but my knees are still very unstable when I am doing regular squats, especially coming back up, even with lower weights. Which means the risk of issues developing is still significant. As I have overburdened my knees to the point of injury many times in the past, I am just being careful. The goblin squat recommendation for hypermobile people seems like a good one, so I am going to investigate it. That's it.

Fair enough