No spotter?
Replies
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Biggest excercise that I love but need a spotter as sometimes I get off balance, step ups. Alternatives? Thoughts. Im up to 110lb with no spotter but that is 3x10. I want to go up in weight but sometimes at that top of the step is when I get off balance. Falling off the box to the side would suck! Usually the husband is there but he is shipping to BCT and I wont have him around.
- JoAnna
The one legged smith machine squat is excellent and I prefer this to step ups for hitting your hams, glutes and thighs.
You don't need a spotter because it's on the smith machine and you are able to progressively add more weight to it than you would holding dumb bells during step ups as you get better. It's closer to a compound exercise than the step ups because it requires a little more core. Even doing the bar alone with no weight is beneficial.
Smith machines take stabilizers out of the equation. The range of motion is unnatural. NOT recommended0 -
Biggest excercise that I love but need a spotter as sometimes I get off balance, step ups. Alternatives? Thoughts. Im up to 110lb with no spotter but that is 3x10. I want to go up in weight but sometimes at that top of the step is when I get off balance. Falling off the box to the side would suck! Usually the husband is there but he is shipping to BCT and I wont have him around.
- JoAnna
The one legged smith machine squat is excellent and I prefer this to step ups for hitting your hams, glutes and thighs.
You don't need a spotter because it's on the smith machine and you are able to progressively add more weight to it than you would holding dumb bells during step ups as you get better. It's closer to a compound exercise than the step ups because it requires a little more core. Even doing the bar alone with no weight is beneficial.
Smith machines take stabilizers out of the equation. The range of motion is unnatural. NOT recommended
I was thinking the same thing. I hate the Smith machine. But I still need alternatives?0 -
Biggest excercise that I love but need a spotter as sometimes I get off balance, step ups. Alternatives? Thoughts. Im up to 110lb with no spotter but that is 3x10. I want to go up in weight but sometimes at that top of the step is when I get off balance. Falling off the box to the side would suck! Usually the husband is there but he is shipping to BCT and I wont have him around.
- JoAnna
The one legged smith machine squat is excellent and I prefer this to step ups for hitting your hams, glutes and thighs.
You don't need a spotter because it's on the smith machine and you are able to progressively add more weight to it than you would holding dumb bells during step ups as you get better. It's closer to a compound exercise than the step ups because it requires a little more core. Even doing the bar alone with no weight is beneficial.
Smith machines take stabilizers out of the equation. The range of motion is unnatural. NOT recommended
I was thinking the same thing. I hate the Smith machine. But I still need alternatives?
I do barbell lunges in the squat rack.0 -
:laugh: :laugh: :laugh:I workout with dumbbells so I don't have to have a spotter, I have no need for a dudes balls to be hanging over my head like the Sword of Damocles.
I think my injuries would be much more severe from me dodging some dudes ball sweat and dropping a bar on my chest than simply letting a couple of dumbbells fall off to the side.
But maybe that's just me...0 -
I ask 2-3 guys to spot me on squats all the time, and I'm about as shy as they come.
I never hesitate to ask for a spot on bench if I need it as well.
Everything else I do a spotter is unnecessary.0 -
I usually only do dumbbell bench presses for two reasons: 1. It's better for my shoulders and 2. I don't have to worry about having a spotter; if I get stuck, I could just drop the weights. Perhaps you could use dumbells for squats and other exercises if you don't have someone to spot you.0
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For everyone that works out in a gym: If you need a spotter, EVERYONE around you is your potential spotter. All you have to do is ask. In 20 years, only one person has ever told me no.
For the OP: If step ups are the main thing you want a spotter for, just switch to walking lunges. It will be similar and you won't need a spot. Also, IMHO, spotters are only there for peace of mind on step ups. You're too high and the center of gravity is much too high for a spotter to do very much.0 -
Ask for a spotter if you're in the gym.
if not, have a power rack, or find a workout partner.0 -
I've only ever needed a spotter for bench press. How do you even spot someone on squats??0
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I've only ever needed a spotter for bench press. How do you even spot someone on squats??
two ways.
safe: One person on each side, ready to catch the barbell in the crook of their elbow AT THE SAME TIME.
Solo: Other person basically spooning you, ready to do a zirchir squat.
Yeah...0 -
I use the power rack and dead lift rack. I've gotten stuck a couple times on bench and was forced to do the roll-of-shame... nobody noticed... not even the dude on the bench next to me. Now, I've learned how it feels when I won't be able to get that last rep out and will stop before getting stuck. I've never felt comfortable asking for a spot... I am not a fan of the smith machine.0
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two ways.
safe: One person on each side, ready to catch the barbell, and a person behind you
Solo: Other person basically spooning you, ready to do a zirchir squat.
fixed. 3+ makes the best spot IMO
when we have two guys, we actually go the route of having someone spot from behind in the zercher fashion.
I got pinned under 385 a few weeks back and my back spotter was able to safely get me back to the j-hooks.0 -
I use the power rack and dead lift rack. I've gotten stuck a couple times on bench and was forced to do the roll-of-shame... nobody noticed... not even the dude on the bench next to me. Now, I've learned how it feels when I won't be able to get that last rep out and will stop before getting stuck. I've never felt comfortable asking for a spot... I am not a fan of the smith machine.
deadlift rack??0 -
What do folks do when they don't have a spotter? I want to go up in weight in alot of excercises but am afraid I will hurt myself or just look like a fool without a spotter. Thoughts?
- JoAnna
If you don't have a spotter, you need to be in a cage with safety bars so you can safely get out from under the weight.0 -
I use the power rack and dead lift rack. I've gotten stuck a couple times on bench and was forced to do the roll-of-shame... nobody noticed... not even the dude on the bench next to me. Now, I've learned how it feels when I won't be able to get that last rep out and will stop before getting stuck. I've never felt comfortable asking for a spot... I am not a fan of the smith machine.
deadlift rack??
Rackpull rack?
Shrug rack?
OHP rack?
Everybody's got their own dang rack these days!0 -
Rackpull rack?
Shrug rack?
OHP rack?
dont forget the most important, the curl rack.0 -
Biggest excercise that I love but need a spotter as sometimes I get off balance, step ups. Alternatives? Thoughts. Im up to 110lb with no spotter but that is 3x10. I want to go up in weight but sometimes at that top of the step is when I get off balance. Falling off the box to the side would suck! Usually the husband is there but he is shipping to BCT and I wont have him around.
- JoAnna
If you're trying to go up in weight on step-ups, it's time to step up (see what I did there???) to just plain old full-range barbell squats. If you dig the single leg, do Bulgarian split squats, too.0 -
I've only ever needed a spotter for bench press. How do you even spot someone on squats??
two ways.
safe: One person on each side, ready to catch the barbell in the crook of their elbow AT THE SAME TIME.
Solo: Other person basically spooning you, ready to do a zirchir squat.
Yeah...
Spooning? LOL!!! You make it sound so intimate. I hope there's not too much grunting. But yeah, you do get pretty up close and personal. But I prefer the spooning that takes place during spotted squats to the sack-meets-face that accompanies way too many spotted benches.
Hey buddy, I appreciate the help but could you take a step or two back until I'm actually struggling with the weight? And for Pete's sake, can you start wearing compression shorts?0 -
I use the power rack and dead lift rack. I've gotten stuck a couple times on bench and was forced to do the roll-of-shame... nobody noticed... not even the dude on the bench next to me. Now, I've learned how it feels when I won't be able to get that last rep out and will stop before getting stuck. I've never felt comfortable asking for a spot... I am not a fan of the smith machine.
deadlift rack??
They misspoke. They meant the Curling Station. Sometimes inconsiderate people use that spot for squats or deadlifts0 -
^^Nothing is worse than taking a handoff from a training partner who didn't wear clean shorts.
I managed to drip some nutsack sweat on a partner one day while giving him a liftoff for floor presses. He said he watched it come out of my shorts. hahahaha0 -
^^Nothing is worse than taking a handoff from a training partner who didn't wear clean shorts.
I managed to drip some nutsack sweat on a partner one day while giving him a liftoff for floor presses. He said he watched it come out of my shorts. hahahaha
I'm disgusted as hell and crying laughing at the same time!!! I think I would have had to punch you for that one!0 -
^^Nothing is worse than taking a handoff from a training partner who didn't wear clean shorts.
I managed to drip some nutsack sweat on a partner one day while giving him a liftoff for floor presses. He said he watched it come out of my shorts. hahahaha
That is disturbing & hilarious at the same time0 -
What do folks do when they don't have a spotter? I want to go up in weight in alot of excercises but am afraid I will hurt myself or just look like a fool without a spotter. Thoughts?
- JoAnna
If you don't have a spotter, you need to be in a cage with safety bars so you can safely get out from under the weight.
What does this look like?0 -
http://tinyurl.com/9tqz49m
The power rack should have holes all the way down so you can insert safety bars (sometimes called "pins").0 -
i just ask anyone...even people i never even seen before in the gym ahaha
i have yet to meet someone who says NO
This^^ especially since your a female, I've never had anyone say no when I ask for a spot.0 -
Ive been doing the step ups with a bar, I can't hang onto the dumbbells at the weight I am capable of stepping up with. Still the same advice?
Wrist straps for the dumbbells?0 -
Ive been doing the step ups with a bar, I can't hang onto the dumbbells at the weight I am capable of stepping up with. Still the same advice?
Wrist straps for the dumbbells?
See my previous post. There is no reason to keep pushing the weight up on step ups. There are far more effective and SAFE ways to accomplish the same thing.
You are becoming more advanced.0 -
Probably saying what others are saying...
The only time I would use a spotter is if you're going for a true 1RM test or even a 2RM, then most definitely find somebody in the gym for a quick spot. But if you're working up to a set of 3, 4, or 5 reps then you should know where you stand after your first rep but most definitely your second rep. If you're working towards a 5RM and the 1st rep was okay, 2nd rep was tough, and if you barely get 3rd then don't try for a 4th. Deadlifting and Standing OHP you don't need a spotter for at all.0 -
^^Nothing is worse than taking a handoff from a training partner who didn't wear clean shorts.
I managed to drip some nutsack sweat on a partner one day while giving him a liftoff for floor presses. He said he watched it come out of my shorts. hahahaha
I'm disgusted as hell and crying laughing at the same time!!! I think I would have had to punch you for that one!
:noway: :noway: :noway: :noway: :noway: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh:0 -
Probably saying what others are saying...
The only time I would use a spotter is if you're going for a true 1RM test or even a 2RM, then most definitely find somebody in the gym for a quick spot. But if you're working up to a set of 3, 4, or 5 reps then you should know where you stand after your first rep but most definitely your second rep. If you're working towards a 5RM and the 1st rep was okay, 2nd rep was tough, and if you barely get 3rd then don't try for a 4th. Deadlifting and Standing OHP you don't need a spotter for at all.
agreed.
If I'm feeling a bit off on squats for the day I still get a spot for my reps, ableit a much more laid back spot.
OHP I have actually had someone stand behind me in case I lost balance, because I get a little wobbly when I do push presses but it's only for top sets. strict pressing I wouldn't need a spotter.0
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