Squats using the squat rack!

beastmodekittyx
beastmodekittyx Posts: 97 Member
in Fitness and Exercise
I'd like to try the squat rack for the first time. I've only been squating with two 10lbs dumbbells and I was wondering if you had tips for me ( such as how many plates I should use etc..) Thank you! :)

Replies

  • mathstudent
    mathstudent Posts: 25
    Since you've never squatted before, my advice is to get a PT to show you proper form.
  • beastmodekittyx
    beastmodekittyx Posts: 97 Member
    I can't afford a personal trainer which is why I'm asking on here
  • LaCane77
    LaCane77 Posts: 16 Member
    Start with the bar and add 5lbs each workout...
  • knk1553
    knk1553 Posts: 438 Member
    Ask someone who works at your gym to show you proper form and go with just the bar first until you get your form down, then start adding weight. You can youtube proper squat form, but it can really mess up your joints and knees if not done properly. Generally the PT's will show you moves free of charge or will spot you/correct form, or at least at every gym I've gone to.
  • kmrichardson1
    kmrichardson1 Posts: 41 Member
    Check out Rippetoe's video on YouTube for a visual. His videos are great. I often video myself lifting and check my form.
  • BeachIron
    BeachIron Posts: 6,490 Member
    I can't afford a personal trainer which is why I'm asking on here

    Buy the book "Starting Strength" and follow the instructions. Mark Rippetoe is excellent with this and it's not an expensive book. Then if you need help, join the "Eat, Train, Progress" group on here and post videos of you squatting to get helpful feedback on your form. There is also the "Girls Who Lift (& the Guys that Spot Them)" group.
  • DavPul
    DavPul Posts: 61,406 Member
    Start with the bar and add 5lbs each workout...

    ^This. And make them look like this

    ORD34l3.jpg]
  • BeachIron
    BeachIron Posts: 6,490 Member
    Start with the bar and add 5lbs each workout...

    ^This. And make them look like this

    ORD34l3.jpg]

    ^ Yea, or do this. It depends on how anal retentive you are about your form and how much you want to nerd out. For the record, I'm highly anal retentive and nerdy. :wink:
  • Lulufifi1994
    Lulufifi1994 Posts: 51 Member
    If you want to get more into the 'serious' weights then have a read of The New Rules of Lifting for Women. :)
  • bregalad5
    bregalad5 Posts: 3,965 Member
    Do what I did and awkwardly walk up to a dude at the gym and ask him to check your form. I made a couple new friends the other day by doing that :P
  • bumblebums
    bumblebums Posts: 2,181 Member
    I can't afford a personal trainer which is why I'm asking on here

    Buy the book "Starting Strength" and follow the instructions. Mark Rippetoe is excellent with this and it's not an expensive book. Then if you need help, join the "Eat, Train, Progress" group on here and post videos of you squatting to get helpful feedback on your form. There is also the "Girls Who Lift (& the Guys that Spot Them)" group.

    Not only this, but you can get the squat chapter of SS for free on the kindle. I believe you get a fair bit of the deadlift chapter, too.

    As far as trainers, there are certainly competent ones out there, but in my experience, they are a minority. You will be able to see who knows what they are talking about after you've done some reading on your own.
  • Sprinkelss
    Sprinkelss Posts: 40 Member
    When I was lifting I was doing the Stronglifts 5x5 program. He has a host of youtube videos -- this one is specifically for squatting.

    http://www.youtube.com/watch?v=VnV7vEi7Sz8

    There also is a Group for Women who do the Strong Lift program and the people on there are SUPER knowledgeable. Check it out :)
  • AverageUkDude
    AverageUkDude Posts: 371 Member
    Search so you think you can squat on YouTube
  • ifychudy
    ifychudy Posts: 210 Member
    Bump
  • DavPul
    DavPul Posts: 61,406 Member
    If you want to get more into the 'serious' weights then have a read of The New Rules of Lifting for Women. :)

    That book is a an excellent read for a new lifter but unfortunately won't be of much help for form. Starting Strength is a much better book for form (if not quite as easily read)
  • CLFrancois
    CLFrancois Posts: 472 Member
    I would say start with the bar for weight. If you were only doing 10s (20 total?) and a true Olympic bar weighs 44-45? I think?
  • PetulantOne
    PetulantOne Posts: 2,131 Member
    Start with the bar and add 5lbs each workout...

    ^This. And make them look like this

    ORD34l3.jpg]

    QFT
  • beastmodekittyx
    beastmodekittyx Posts: 97 Member
    oh wow thanks everyone! I'll make sure to look for good book and youtube videos! and look up to that baby with perfect form!

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