Squat, free weight or rack

ClairBears84

Hi there

I have just started doing weighted squats / lifting on the rack at gym, is this ok to get form etc and then do free weight squats? I have no one to train with to help me so I am nervous to do it free weight and get hurt?!

tnt008

Free weight. Squat a weight you know you can do, even if you just start with the bar, to get your form right and get comfortable.
Free weights work more muscles

taso42

Seems to be some terminology discrepancy here. You can do free weight squats in a rack - it's called a Squat Rack or a Power Rack. This is the best way to do them, as they have safety bars to catch the barbell if you fail. And if you embrace squats, you will eventually fail, and this is ok.

I get the impression that by rack, you mean the Smith machine perhaps? That is a different animal, where the bar's motion is restricted to only up & down. There seems to be conflicting info about squatting in the smith machine. Some say it's better than nothing; others say there is an increased risk of injury.

At the end of the day, a proper squat is done with a barbell, and if you're squatting alone you should be squatting in a power rack or squat rack that is equipped with spotter bars OR you should have a spotter.

ClairBears84

Seems to be some terminology discrepancy here. You can do free weight squats in a rack - it's called a Squat Rack or a Power Rack. This is the best way to do them, as they have safety bars to catch the barbell if you fail. And if you embrace squats, you will eventually fail, and this is ok.

I get the impression that by rack, you mean the Smith machine perhaps? That is a different animal, where the bar's motion is restricted to only up & down. There seems to be conflicting info about squatting in the smith machine. Some say it's better than nothing; others say there is an increased risk of injury.

At the end of the day, a proper squat is done with a barbell, and if you're squatting alone you should be squatting in a power rack or squat rack that is equipped with spotter bars OR you should have a spotter.

Smith Machine is what it is, Sorry I am still very new to this. I seem to be feeling some strain on my lower back this is what prompted the question. Seems I need a spotter Struggling to fins some one to do this, will see if i can rope some one at gym in

Chadomaniac

u beginning , do what ever is more comfortable for you ...

taso42

Does the gym have a squat rack or power rack?

Squat rack looks like this. Those arms that come out catch the bar if you were to fail.



Power rack (even better) looks like this. Those black rods are height adjustable. You set them just under where you would be squatting to, and if you happened to fail, you just set the bar down and walk away..



Form is of the utmost importance. Have you been trained in the squat? http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Squat
http://www.youtube.com/watch?v=kawBY5p29fQ

ClairBears84

Does the gym have a squat rack or power rack?

Squat rack looks like this



Power rack looks like this



Form is of the utmost importance. Have you been trained in the squat? http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Squat
http://www.youtube.com/watch?v=kawBY5p29fQ

we have a squat rack....maybe i should try that out.

IronSmasher

I'd rather you did bodyweight squats than use the smith machine, at least there'd be a chance you learn good form.

If you use a squat/power rack correctly, it's safer than a smith.

mbond2013

Have a look at "Stronglifts 5x5". You will get lots of advice concerning squats among other useful topics. Stay fit.

sandradev1

Hi there.

I workout at home and have no spotter. I do free weights and use squat stands. They are obviously not as safe as power/squat rack.

I still manage to get a really good workout and am seeing results, even though I maybe have to stop a little shorter on weight increases than I would in a power/squat rack to stay safe.

Just go for it, much better than machine. You will feel your limit and then gain confidence

Good luck :drinker:

ClairBears84

Thank you, I am leaning towards free weight rather than machines...

http://www.simplyshredded.com/the-ultimate-female-training-guide.html


What you think of this

sandradev1

I do Stronglifts 5 x 5. Easy, simple, 5 big compound lifts. Brilliant beginner programme and as already said lots of videos online for form etc. Free download from SL 5x5 for programme and workout spreadsheet

taso42

Only skimmed it but wow, that looks quite comprehensive and sounds pretty legit. Perhaps a bit overcomplicated to be honest.

For nutrition, this is a decent place to start
http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it
http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

For workouts, as a beginner/novice, I think you get the most bang for the buck doing a program like Starting Strength or Stronglifts 5x5. There's even a StrongLifts 5x5 for Women group on MFP that is quite active.
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

MercenaryNoetic26

Hmm. I didn't realize Smith Machines were frowned upon. I successfully use all 3 apparatuses; squat rack, power rack and Smith for legs.

With all three I do practice sets to get my footing/position down and sometimes still shift during a set. I love doing stationary lunges and/or squats on the Smith.

Nothing tops the racks, though.

IronSmasher

Thank you, I am leaning towards free weight rather than machines...

http://www.simplyshredded.com/the-ultimate-female-training-guide.html


What you think of this

It's a mixed bag. The training program is over complicated for a beginner, but by all means if you have the resources to follow it's fine. It mostly turns bad when they start trying to sell you stuff. Don't buy any of that stuff.

RunDoozer

Thank you, I am leaning towards free weight rather than machines...

http://www.simplyshredded.com/the-ultimate-female-training-guide.html


What you think of this

Look at strong lifts 5x5 @ stronglifts. com. I have seen great results from it. You can check out my results over in the success section right now. Under Stronglifts 3 month results.

I think the smith machine is not a great idea because youre restricting your movements and not allowing your smaller muscles to help control the bar which may end up getting you hurt in the long run or at the very least having those other muscles not be as strong.

I prefer the power rack to the squat rack but both are perfectly fine to use. Start light and use the safety bars and you will be perfectly fine.

ClairBears84

Thanks.

Not going to buy anything just a very interesting read

RunDoozer

Thanks.

Not going to buy anything just a very interesting read

stronglifts is free other than having to enter in your email. you can always just opt out of the emails he sends anyway

lollyish

Start small and move up. I don't have anyone spotting me, I started with just the bar and then added weight as I progressed.

Vansy

Does the gym have a squat rack or power rack?

Squat rack looks like this



Power rack looks like this



Form is of the utmost importance. Have you been trained in the squat? http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Squat
http://www.youtube.com/watch?v=kawBY5p29fQ

we have a squat rack....maybe i should try that out.

I would use the squat rack.....and if you are just learning use a weight you know you can manage while you work on your form. Once your form becomes second nature begin adding more weight.

Lupercalia

Start small and move up. I don't have anyone spotting me, I started with just the bar and then added weight as I progressed.

^^This. Lolly's doing it right. I don't have or need anyone spotting me for squats, either. Squat in the cage or use a squat rack with olympic barbells--don't squat using the Smith Machine for all the reasons already mentioned.

If the standard olympic bar is too heavy for you to start with unloaded, find out if your gym has what is known as a women's bar. It's shorter and lighter, and you should be ok starting with that. I think most women are ok with the standard oly bar when starting out, however.

I use Mark Rippetoe's Starting Strength program and have had great results with it. Stronglifts 5x5 is pretty similar, I think (and is free, as mentioned) A lot of women here use the book/program The New Rules of Lifting for Women (NROLFW). There's a great deal of support/discussion on that program all over the internet, including here on MFP.

ClairBears84

Start small and move up. I don't have anyone spotting me, I started with just the bar and then added weight as I progressed.

^^This. Lolly's doing it right. I don't have or need anyone spotting me for squats, either. Squat in the cage or use a squat rack with olympic barbells--don't squat using the Smith Machine for all the reasons already mentioned.

If the standard olympic bar is too heavy for you to start with unloaded, find out if your gym has what is known as a women's bar. It's shorter and lighter, and you should be ok starting with that. I think most women are ok with the standard oly bar when starting out, however.

I use Mark Rippetoe's Starting Strength program and have had great results with it. Stronglifts 5x5 is pretty similar, I think (and is free, as mentioned) A lot of women here use the book/program The New Rules of Lifting for Women (NROLFW). There's a great deal of support/discussion on that program all over the internet, including here on MFP.

Thank you