Lifting without a spotter
shorty35565
Posts: 1,425 Member
How can I lift heavy without a spotter? Power rack? I'm afraid I may be losing mine. I lift at home & too shy to try to find & ask anyone else. And I dont really wanna go to the gym. I would be to shy to do anything in front of anyone.
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I do it all the time. I'm typically alone in my gym. However, I also recognize that it's entirely possible I could wreck myself.
Power rack is a good idea. I wish I had one. If you can get one, then do so.0 -
Are you taking about squats? Does your bench have safety bars?0
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Are you taking about squats? Does your bench have safety bars?
I'd like to hear the answer regarding squats. I can't chuck much more weight up over my head anymore. I'm going to be stuck soon.0 -
I've got the same problem with benching. Unless my boyfriend comes with me, I'm stuck asking one of the trainers to stand there and spot me through 5x5? I'm totally a beginner but I despise being dependent on my someone to be able to bench press.0
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Squats, benching and OHP (so I dont have to lift it from the floor) My bench is very simple & was cheap. The bench holds 300lbs. But the bar only 150. Luckily I'm still a while away from that. Plus I only have 115lbs of weight.Are you taking about squats? Does your bench have safety bars?
Picture > https://sphotos-a.xx.fbcdn.net/hphotos-ash3/10589_502688803093180_631683842_n.jpg0 -
I do it all the time. I'm typically alone in my gym. However, I also recognize that it's entirely possible I could wreck myself.
Power rack is a good idea. I wish I had one. If you can get one, then do so.
Agreed. I've done the roll of shame a few times on bench press, but that was only at 80lbs. I know there are people who do it at very high weights on youtube, but I don't know that I'd want 300lb sitting on my liver or stomach...
It's definitely safer to use a power rack if you have access to one (or have the funds to buy one).0 -
You could totally hobble something together for that setup. A couple of chairs with the legs sawed shorter, build something with 2x4s, etc.
How do you squat with that though?0 -
You could totally hobble something together for that setup. A couple of chairs with the legs sawed shorter, build something with 2x4s, etc.
How do you squat with that though?
My spotter puts the weight on my shoulders lol0 -
I do it all the time. I'm typically alone in my gym. However, I also recognize that it's entirely possible I could wreck myself.
Power rack is a good idea. I wish I had one. If you can get one, then do so.
Agreed. I've done the roll of shame a few times on bench press, but that was only at 80lbs. I know there are people who do it at very high weights on youtube, but I don't know that I'd want 300lb sitting on my liver or stomach...
It's definitely safer to use a power rack if you have access to one (or have the funds to buy one).
I only bench 55lbs right now, but it's REALLY heavy to me. I mean, my mom will be there. She would catch it, but idk if she could put it back on the bar.0 -
I do it all the time. I'm typically alone in my gym. However, I also recognize that it's entirely possible I could wreck myself.
Power rack is a good idea. I wish I had one. If you can get one, then do so.
Agreed. I've done the roll of shame a few times on bench press, but that was only at 80lbs. I know there are people who do it at very high weights on youtube, but I don't know that I'd want 300lb sitting on my liver or stomach...
It's definitely safer to use a power rack if you have access to one (or have the funds to buy one).
I only bench 55lbs right now, but it's REALLY heavy to me. I mean, my mom will be there. She would catch it, but idk if she could put it back on the bar.
From what I understand, the spotter doesn't have to catch and rerack the weight. They have to lift enough off the weight off of you that you can put it back on the pins. Essentially, your combined effort has to be enough to get it back on the rack. She would likely have enough strength to do that.
ETA: I keep thinking bench press only. Listen to others about the other exercises. I don't have much experience with them yet.0 -
I've been wondering about this too. I want to be able to lift in our shed and I can see me finding the time, but not a spotter.0
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That's not a good way to squat. Invest in a squat rack and you could probably get rid of that bench setup. The squat rack could be set up for side bars if you need to dump the weight off your back. It will only fall a short distance. Or if you fall over to the front or back, the weights won't squash you when you hit the floor0
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this is my make shift power rack. The squat stands are adjustable height and the saw horses fold down so the whole set up is fairly compact. The saw horses can support up to 100kg each. I doubt I'll be squatting or benching anywhere near 200kg in the foreseeable future!0 -
this is my make shift power rack. The squat stands are adjustable height and the saw horses fold down so the whole set up is fairly compact. The saw horses can support up to 100kg each. I doubt I'll be squatting or benching anywhere near 200kg in the foreseeable future!
Did u make those or buy those?0 -
That's not a good way to squat. Invest in a squat rack and you could probably get rid of that bench setup. The squat rack could be set up for side bars if you need to dump the weight off your back. It will only fall a short distance. Or if you fall over to the front or back, the weights won't squash you when you hit the floor
So I really only need a squat rack? My mom can spot my benching, like someone said above, our combined efforts can get it back up. Are squat racks cheaper than power racks? Could I use it for my OHP so I don't have to pick it up off the floor.0 -
Not cheap if new but maybe craigslist? You could get rid of the bench rack. Use the bench portion of the bech rack to set up in the squat rack for bench. You can OHP in there too.0 -
this is my make shift power rack. The squat stands are adjustable height and the saw horses fold down so the whole set up is fairly compact. The saw horses can support up to 100kg each. I doubt I'll be squatting or benching anywhere near 200kg in the foreseeable future!
Do not use that for anything higher than 100 kg, while combined load could be 200 kg of static weight, when dropping a load it is usually unloaded uneven - you would then collapse one side with very bad consequences.0 -
Could someone list the equipment needed to do SL safely alone? Then I can start googling.
Thanks :flowerforyou:0 -
Could someone list the equipment needed to do SL safely alone? Then I can start googling.
Thanks :flowerforyou:
1 barbell
1 power rack/squat cage with a chin up bar at the top (assuming you will be doing chins)
plates (weight).
Possibly a belt with chain if you plan on doing weighted chins.
See the photo Jeff posted above for example of rack.0 -
Interesting to knw. I'm in the same boat as you....lorinnalyn does hack squats instead.0
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Did u make those or buy those?
I bought them, saw horses came from Clas Ohlson (hardware store) for £27GBP, squat stands from Amazon.0 -
Do not use that for anything higher than 100 kg, while combined load could be 200 kg of static weight, when dropping a load it is usually unloaded uneven - you would then collapse one side with very bad consequences.
Not gonna happen for a fair while and I always leave a rep or two in me when alone. If I reach that stage I'll reassess about investing in a more sturdy set up.0 -
ohp is simple without a spotter, provided you don't fall backward. If you fail the press you just drop the bar to the rack position on your shoulders, or if you have bumper plates you can drop it to the floor.
squats and bench, just stop a few reps shy of failure. you can get stronger with submaximal weights.0 -
I read through the thread quickly and did not see anyone else suggest this, but, if I am repeating..apologies.
I have been using dumbbells rather than barbells for my press (shoulders/chest) movements. This has 2 big advantages.
1. I can go to failure and do not need a spotter
2. The freedom in the range of motion really helps to alleviate and prevent shoulder (rotator cuff) issues.
I am even using dumbbells for my squats. If you use a heavy enough weight, it really engages the entire body more than barbell squats.
Not sure if you would want to purchase all the dumbells you might need, but you wouldn't need any racks or spotters.0 -
I read through the thread quickly and did not see anyone else suggest this, but, if I am repeating..apologies.
I have been using dumbbells rather than barbells for my press (shoulders/chest) movements. This has 2 big advantages.
1. I can go to failure and do not need a spotter
2. The freedom in the range of motion really helps to alleviate and prevent shoulder (rotator cuff) issues.
I am even using dumbbells for my squats. If you use a heavy enough weight, it really engages the entire body more than barbell squats.
Not sure if you would want to purchase all the dumbells you might need, but you wouldn't need any racks or spotters.
Great to knw...moody- when doing ur squats with dumbbell do u hold it as if ur holding barbell or holding in the side?0 -
I couldn't imagine trying to lift 100 - 150lb dumb bells in each hand and then squatting.0
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I read through the thread quickly and did not see anyone else suggest this, but, if I am repeating..apologies.
I have been using dumbbells rather than barbells for my press (shoulders/chest) movements. This has 2 big advantages.
1. I can go to failure and do not need a spotter
2. The freedom in the range of motion really helps to alleviate and prevent shoulder (rotator cuff) issues.
I am even using dumbbells for my squats. If you use a heavy enough weight, it really engages the entire body more than barbell squats.
Not sure if you would want to purchase all the dumbells you might need, but you wouldn't need any racks or spotters.
Great to knw...moody- when doing ur squats with dumbbell do u hold it as if ur holding barbell or holding in the side?
I basically rest the dumbells on my shoulders. Holding them at your side could be interesting but would change the movement a bit and REALLY test your grip strength.0 -
I couldn't imagine trying to lift 100 - 150lb dumb bells in each hand and then squatting.
I can't either...yet.
A good starting point for trying this out is to use the same dumbell weight you would use for shoulder presses.0 -
I couldn't imagine trying to lift 100 - 150lb dumb bells in each hand and then squatting.
This.
The weight that I should press is nowhere near the weight I would need to get a good squat session in.
I'd rather be smart with 300 pounds on my back than to try to hold even 40 pound dumbbells on my shoulder and risk one slipping.0 -
ohp is simple without a spotter, provided you don't fall backward. If you fail the press you just drop the bar to the rack position on your shoulders, or if you have bumper plates you can drop it to the floor.
squats and bench, just stop a few reps shy of failure. you can get stronger with submaximal weights.
yeah I've had people rush to "save" me on a failed OHP before. It's a lot like deadlifts where failing isn't really all that dangerous at all (though failed deadlifts are often emberassing as hell).0
