Squat, free weight or rack

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ClairBears84
ClairBears84 Posts: 531 Member
in Fitness and Exercise
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?!
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  • tnt008
    tnt008 Posts: 1,370 Member
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    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
    taso42 Posts: 8,980 Member
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    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
    ClairBears84 Posts: 531 Member
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    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
    Chadomaniac Posts: 1,785 Member
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    u beginning , do what ever is more comfortable for you ...
  • taso42
    taso42 Posts: 8,980 Member
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    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.

    precor-squat-rack-14.jpg

    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..

    tds_power_rack_b.jpg

    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
    ClairBears84 Posts: 531 Member
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    Does the gym have a squat rack or power rack?

    Squat rack looks like this

    precor-squat-rack-14.jpg

    Power rack looks like this

    tds_power_rack_b.jpg

    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
    IronSmasher Posts: 3,908 Member
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    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
    mbond2013 Posts: 1
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    Have a look at "Stronglifts 5x5". You will get lots of advice concerning squats among other useful topics. Stay fit.
  • sandradev1
    sandradev1 Posts: 786 Member
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    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
    ClairBears84 Posts: 531 Member
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    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
    sandradev1 Posts: 786 Member
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    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 :smile:
  • taso42
    taso42 Posts: 8,980 Member
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    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
    MercenaryNoetic26 Posts: 2,747 Member
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    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
    IronSmasher Posts: 3,908 Member
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    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
    RunDoozer Posts: 1,699 Member
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    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
    ClairBears84 Posts: 531 Member
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    Thanks.

    Not going to buy anything just a very interesting read
  • RunDoozer
    RunDoozer Posts: 1,699 Member
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    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
    lollyish Posts: 75 Member
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    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
    Vansy Posts: 419 Member
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    Does the gym have a squat rack or power rack?

    Squat rack looks like this

    precor-squat-rack-14.jpg

    Power rack looks like this

    tds_power_rack_b.jpg

    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
    Lupercalia Posts: 1,857 Member
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    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.

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