Back Squat without a rack?

slammy1079

So, I managed 50 lbs on a barbell last night for my back squats, but my gym does not have a rack, so I sort of cleaned and pressed the barbell to get into position. I could manage it, but if I go up in weight I probably won't...is this unsafe? Getting it up there wasn't the problem, it was getting out of it that made me nervous! Should I just switch to dumbells? I kind of like the general badassery that comes with using a loaded barbell.

rebekahgo

ooh, that would be hard. what gym doesn't have a squat rack? you should demand that they get one. it could just be the rack to hold it instead of the more complicated one that slides up and down. i wouldn't think they would be that expensive. you get badass points for doing that. totally.

TikiTanya

I am in the same boat. I did 45 lbs without a rack last night but unsure how to go up in weight for future lifts. I could use a Smith machine but everyone seems so against that

Kooopons

I agree, your gym should have one. Lifting heavier w/o a rack can be dangerous. I'm doing NROLFW at home and we just bought a power rack from amazon. I'm going up in my squats to where I couldn't lift it up and over and also don't want to squat down and not be able to get back up. I think you could go to dumbbells on your shoulders but you'll be limited as well. They'll get really heavy on your shoulders and again, you'll have to hoist up 35-40lb dumbbells. You'll get strong fast, I'm in stage 1 and upped to 75lbs for the squats and will probably go higher next time.

Zylayna

I'm no expert, but if you have to ask the question I think you know the answer! Do you want to be a hero? or do you want to be safe? You are going to wind up being a bad-*kitten* with their *kitten* in a cast!

I don't know what to tell you about upping the weight, but I agree that you should petition the gym for a squat rack or find another solution...I don't think risking injury is a good idea.

Raynn1

I am in the same boat. I did 45 lbs without a rack last night but unsure how to go up in weight for future lifts. I could use a Smith machine but everyone seems so against that

Thats all we have at our gym, so its my only option.. better than nothing I guess

chrisb75

I am in the process of building my own rack for home. I am also cleaning the bar off the floor. I can probably clean up to 100 but after that its going to be tough. The rack should be done this week or next.

slammy1079

They had one at one time - but then rearranged the place and maybe they just didn't have room anymore - the gym is also a physical therapy place and they have a large focus on "functional fitness" over traditional weightlifting. I'll ask them about it next time I'm there.

ehs5mw

I am genuinely concerned for the safety and wellbeing of those that are having to clean the bar and push it up into "squat position." Is there seriously no squat rack at your gym? In all seriousness, I would not remain a member at a gym that did not fit the basic requirements of my workout. I am assuming squat is one of your main lifts. If that is not the case, I guess I wouldn't worry about it too much, but I certainly wouldn't advocate doing the squats how you have to.


You will never be able to perform squats at your best if you have to get a bar (or other weight type) up and in to proper place!!!

HeidiHoMom

I use a smith machine because I feel that I can better form with it. I am having great results with my squats using it so I don't care that there are people out there that don't think it's good to use it. At some point I will progress back to a squat rack but I'm not ready for that yet.

TikiTanya

Thanks for the feedback. I am going to start to use the Smith and not worry so much about doing everything exactly as the book says. After all, in life, it's all about modifications to meet your needs anyway. Everyone is different. We are lifting heavy and stretching ourselves way outside of our comfort zones and that is a huge accomplishment compared to most people anyway!

HeidiHoMom

Thanks for the feedback. I am going to start to use the Smith and not worry so much about doing everything exactly as the book says. After all, in life, it's all about modifications to meet your needs anyway. Everyone is different. We are lifting heavy and stretching ourselves way outside of our comfort zones and that is a huge accomplishment compared to most people anyway!

I totally agree! Is the squat rack better? perhaps. But if all you have is a smith machine I think it's a lot better to use it. Or even if you have a squat rack like I have at my gym, I still prefer using the smith machine. I have much more control over my form this way.

ehs5mw

Thanks for the feedback. I am going to start to use the Smith and not worry so much about doing everything exactly as the book says. After all, in life, it's all about modifications to meet your needs anyway. Everyone is different. We are lifting heavy and stretching ourselves way outside of our comfort zones and that is a huge accomplishment compared to most people anyway!

Yes, keep doing your best and remember that many people have not taken the steps toward fitness and health that you have. I was explaining to a friend just last night that while machines are not as good as free weights for most, there are definitely times that free weights are not the best option. This is not the particular application I was discussing, but this is a good example of where free weights are not possible, so it is great to try to do your best SAFELY.

12by311

While I agree that the Smith helps you learn proper form and is better than nothing, it also limits the advantages of squats greatly.

You do not use your core as much with the Smith, I guess because you don't need to "balance" anything.

But like I said, it's definitely better than nothing!

maruby95

I'm in the exact same boat- clean and pressing the bar over my head into position. I lift at home and don't have a gym option, so I don't feel I have many choices. If I uses dumbells, should I just hold them, or put them on my shoulders? Not sure how to best use them. But I won't be able to squat much heavier if I don't figure out a safe way to do it soon!

anna

Kooopons

While I agree that the Smith helps you learn proper form and is better than nothing, it also limits the advantages of squats greatly.

You do not use your core as much with the Smith, I guess because you don't need to "balance" anything.

But like I said, it's definitely better than nothing!

Agreed. I think if it's all you have, go for it and do your best, but the point of doing it "freestyle" is to master proper form by using every muscle you've got. It takes more effort and control and balance and therefore you'll have more gains in less time. I don't progress my weight until I can do strong full deep squats at the current weight.

And as far as the OP saying her gym is more about functional exercises. You can't get much more functional than the squat. I'm amazed at how often I do that motion in my every day life (being a mom of young kids it's A LOT!) So I hope you get some support when you inquire! Good luck.

nixirain

I have the same problem. The gym I am at (Planet Fitness) ONLY has a Smith machine. I am terrified of it so I use dumbells. I feel limited with what I can do and I hate that. I am going to move gym's but I don't know if I should just yet since my office is moving in less than 2 months. I guess I need to try out the gyms near the soon to be office to see if they are any good.

juicemoogan

I have the same problem. The gym I am at (Planet Fitness) ONLY has a Smith machine. I am terrified of it so I use dumbells. I feel limited with what I can do and I hate that. I am going to move gym's but I don't know if I should just yet since my office is moving in less than 2 months. I guess I need to try out the gyms near the soon to be office to see if they are any good.

Why are you terrified of a smith machine?