Worried about lifting by myself
Harrisonsauntie
Posts: 119
I have been working with a personal trainer since August last year. I have got pretty good form on the compound lifts;
Squat
Front Squat
Bench Press
Press
Deadlift
Power Clean/Snatch
I can't carry on with PT as its getting expensive. I plan to finish at the end of feb and I want to go on to follow Wendlers 5/3/1 or Stronglifts or starting strenght
I am worried that I without someone there I won't be able to lift heavy - especially on BP. When you lift heavy is a spotter necessary?
I also do crossfit 2x per week.
Squat
Front Squat
Bench Press
Press
Deadlift
Power Clean/Snatch
I can't carry on with PT as its getting expensive. I plan to finish at the end of feb and I want to go on to follow Wendlers 5/3/1 or Stronglifts or starting strenght
I am worried that I without someone there I won't be able to lift heavy - especially on BP. When you lift heavy is a spotter necessary?
I also do crossfit 2x per week.
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Replies
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Use a rack and safety bars just below the chest and you'll be fine
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You'll find how much you can lift w/o a spotter. It's usually some % of your max. ie... 80%.
But most people will be happy to give you a spot if you want. But be sure you sort of get a feel of others in your gym. Which people know what they are doing, not d-bags etc... I usually know who can spot and keep note of whom know what they are doing just in case I have to ask them for a spot in the future.
I'd also venture to say that if you are really going heavy with the squat, that would require a spotter (failing a free weight squat "can" lead to a back injury if you can't dump the bar). Finding a squat spotter isn't a casual thing. They really have to know what they are doing and you REALLY have to feel comfortable with that person. As they have to basically spoon you and possibly have their hands right below your boobs. So yeah, there's a considerable amount of skill and trust needed.0 -
I have been working with a personal trainer since August last year. I have got pretty good form on the compound lifts;
Squat
Front Squat
Bench Press
Press
Deadlift
Power Clean/Snatch
I can't carry on with PT as its getting expensive. I plan to finish at the end of feb and I want to go on to follow Wendlers 5/3/1 or Stronglifts or starting strenght
I am worried that I without someone there I won't be able to lift heavy - especially on BP. When you lift heavy is a spotter necessary?
I also do crossfit 2x per week.
You should be fine. Either get a spot on the bench press or bench in a safety rack with the safeties set properly.
Squat in a squat rack, you shouldn't need a spotter for this as you should have safety bars set such that you can land it on the pegs if you miss a lift.
Finally, for all the programs you've mentioned you are not going to be pushing any true 1rms. The load should be challenging but not heavy enough that you should expect to be pushing true 1rms at least not very often.
SS/SL/All Pros will likely be better to start with vs Wendlers, IMO.0 -
Just to echo what the guys above said.... I have been on 5/3/1 since September and lift alone. I only need a spot on my top bench set. Even on my top set I don't always get a spotter. That breaks down to about 2 sets a month where I need a spot. I'm friendly with a few people at the gym who are happy to help. But most any stranger in the weight section will be glad to spot you since we have all needed one from time to time.0
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Thanks. Its going to be a while before it potentially gets to heavy anyway I suppose0
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I have always lifted alone in a power rack. Very easy and safe to bail out of a failed squat. Same with bench. OHP can be tricky when testing 1RM to failure, but I have always been able to fail into the pegs on my rack. Never had to drop the weight. DL fail is just drop the weights, but that can be hard on the floor and/or weights. I need to put a platform in my basement as I almost dropped 425 tonight due to grip failure.
Tom0 -
I have lifted on my own from the beginning. I always use a squat rack - although I often step out of it if it's a weight I know I can handle. If I'm testing a new weight I make sure I set the rack so I can get out from under the weight if I have to fail the squat. I have failed bench press a couple times - the best thing that I've found is to not use clips, so you can dump the weight off the end of the barbell if you need to. Also people at my gym have always noticed and helped me up, but i could have managed myself.0
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IMHO if you are performing proper technique, you can dump the bar while squatting. ie.. on the safety pegs. But people get hurt by lifting the butts too fast and end up trying to do a good morning vs a squat. The safety pegs won't help with that but a spotter could.
Again, the OP probably won't get to this for some time but just to clarify that the squat rack won't save you all the time0 -
IMHO if you are performing proper technique, you can dump the bar while squatting. ie.. on the safety pegs. But people get hurt by lifting the butts too fast and end up trying to do a good morning vs a squat. The safety pegs won't help with that but a spotter could.
Again, the OP probably won't get to this for some time but just to clarify that the squat rack won't save you all the time
This assumes you have a spotter that is willing to go nuts to butts with you and also knows wtf they are doing. I am going to boldly claim that those spotters are few and far between.0 -
IMHO if you are performing proper technique, you can dump the bar while squatting. ie.. on the safety pegs. But people get hurt by lifting the butts too fast and end up trying to do a good morning vs a squat. The safety pegs won't help with that but a spotter could.
Again, the OP probably won't get to this for some time but just to clarify that the squat rack won't save you all the time
This assumes you have a spotter that is willing to go nuts to butts with you and also knows wtf they are doing. I am going to boldly claim that those spotters are few and far between.
Hence my post above stating how difficult it is to find a good spotter. Just wanted to state that you can get hurt while using a power rack. If you go butt up, you obviously won't be able to dump it behind you. You'd have to dump the bar down and over your head.
I spotted a kid squatting recently. Had to spoon the guy. But it was better than him maybe getting hurt
Certainly a rack adds quite a bit of safety and I'd much rather use a rack if squatting alone. No doubt about that. But we still have to be careful.0 -
IMHO if you are performing proper technique, you can dump the bar while squatting. ie.. on the safety pegs. But people get hurt by lifting the butts too fast and end up trying to do a good morning vs a squat. The safety pegs won't help with that but a spotter could.
Again, the OP probably won't get to this for some time but just to clarify that the squat rack won't save you all the time
I have to dump my squats forward sometimes - the safety bars catch it. I would feel safer with that than a spotter tbh.0 -
IMHO if you are performing proper technique, you can dump the bar while squatting. ie.. on the safety pegs. But people get hurt by lifting the butts too fast and end up trying to do a good morning vs a squat. The safety pegs won't help with that but a spotter could.
Again, the OP probably won't get to this for some time but just to clarify that the squat rack won't save you all the time
I have to dump my squats forward sometimes - the safety bars catch it. I would feel safer with that than a spotter tbh.
IMHO only here. Once you go butt up, it's difficult to recover. I think a good spotter can catch this faster than dumping it. Again IMHO. Also a spotter can catch you if you are leaning back too much. Which can happen while you concentrate on lifting though your heels. When I was power lifting, we spotted vs relying on dumping the bar when we got into trouble.0 -
IMHO if you are performing proper technique, you can dump the bar while squatting. ie.. on the safety pegs. But people get hurt by lifting the butts too fast and end up trying to do a good morning vs a squat. The safety pegs won't help with that but a spotter could.
Again, the OP probably won't get to this for some time but just to clarify that the squat rack won't save you all the time
I have to dump my squats forward sometimes - the safety bars catch it. I would feel safer with that than a spotter tbh.
IMHO only here. Once you go butt up, it's difficult to recover. I think a good spotter can catch this faster than dumping it. Again IMHO. Also a spotter can catch you if you are leaning back too much. Which can happen while you concentrate on lifting though your heels. When I was power lifting, we spotted vs relying on dumping the bar when we got into trouble.
A *good* spotter may be able to - but they would have to be pretty attuned to your lifting and very on the ball. Given a choice between a spotter I did not trust 100% and safety bars, I would take the safety bars every time. You don't dump a GM over your head - you drop down. I powerlift and I use safety bars and know of very few people I trust to spot me.0 -
IMHO if you are performing proper technique, you can dump the bar while squatting. ie.. on the safety pegs. But people get hurt by lifting the butts too fast and end up trying to do a good morning vs a squat. The safety pegs won't help with that but a spotter could.
Again, the OP probably won't get to this for some time but just to clarify that the squat rack won't save you all the time
This assumes you have a spotter that is willing to go nuts to butts with you and also knows wtf they are doing. I am going to boldly claim that those spotters are few and far between.
I concur with this claim. Its hard enough to get a decent spot on bench - the hopes of getting one on squats is even worse, especially someone who you feel comfortable with virtually having their crotch up against your *kitten*.0 -
IMHO if you are performing proper technique, you can dump the bar while squatting. ie.. on the safety pegs. But people get hurt by lifting the butts too fast and end up trying to do a good morning vs a squat. The safety pegs won't help with that but a spotter could.
Again, the OP probably won't get to this for some time but just to clarify that the squat rack won't save you all the time
I have to dump my squats forward sometimes - the safety bars catch it. I would feel safer with that than a spotter tbh.
IMHO only here. Once you go butt up, it's difficult to recover. I think a good spotter can catch this faster than dumping it. Again IMHO. Also a spotter can catch you if you are leaning back too much. Which can happen while you concentrate on lifting though your heels. When I was power lifting, we spotted vs relying on dumping the bar when we got into trouble.
I *good* spotter may be able to - but they would have to be pretty attuned to your lifting and very on the ball. Given a choice between a spotter I did not trust 100% and safety bars, I would take the safety bars every time. You don't dump a GM over your head - you drop down. I powerlift and I use safety bars and know of very few people I trust to spot me.
I consider myself a good spotter and have spotted for people before. They can keep you from having to dump the bar. If you go butt up, yes you have to go down (as said above). But unless you go straight down and on your knees or flat, most people will try to throw the bar over their head to get it away from them.
I think anyone would rather use a rack vs a spotter they don't trust. I think that's a given and why I quantified my definition of a good spotter in my first reply into this thread.0 -
You'll find how much you can lift w/o a spotter. It's usually some % of your max. ie... 80%.
But most people will be happy to give you a spot if you want. But be sure you sort of get a feel of others in your gym. Which people know what they are doing, not d-bags etc... I usually know who can spot and keep note of whom know what they are doing just in case I have to ask them for a spot in the future.
I'd also venture to say that if you are really going heavy with the squat, that would require a spotter (failing a free weight squat "can" lead to a back injury if you can't dump the bar). Finding a squat spotter isn't a casual thing. They really have to know what they are doing and you REALLY have to feel comfortable with that person. As they have to basically spoon you and possibly have their hands right below your boobs. So yeah, there's a considerable amount of skill and trust needed.
So it doesn't get lost in the discussion0 -
I have been working with a personal trainer since August last year. I have got pretty good form on the compound lifts;
Squat
Front Squat
Bench Press
Press
Deadlift
Power Clean/Snatch
I can't carry on with PT as its getting expensive. I plan to finish at the end of feb and I want to go on to follow Wendlers 5/3/1 or Stronglifts or starting strenght
I am worried that I without someone there I won't be able to lift heavy - especially on BP. When you lift heavy is a spotter necessary?
I also do crossfit 2x per week.
You should be fine. Either get a spot on the bench press or bench in a safety rack with the safeties set properly.
Squat in a squat rack, you shouldn't need a spotter for this as you should have safety bars set such that you can land it on the pegs if you miss a lift.
Finally, for all the programs you've mentioned you are not going to be pushing any true 1rms. The load should be challenging but not heavy enough that you should expect to be pushing true 1rms at least not very often.
SS/SL/All Pros will likely be better to start with vs Wendlers, IMO.
I also agree with the suggestion that SS/SL/AllPros would be better to start with.0 -
IMHO if you are performing proper technique, you can dump the bar while squatting. ie.. on the safety pegs. But people get hurt by lifting the butts too fast and end up trying to do a good morning vs a squat. The safety pegs won't help with that but a spotter could.
Again, the OP probably won't get to this for some time but just to clarify that the squat rack won't save you all the time
I have to dump my squats forward sometimes - the safety bars catch it. I would feel safer with that than a spotter tbh.
IMHO only here. Once you go butt up, it's difficult to recover. I think a good spotter can catch this faster than dumping it. Again IMHO. Also a spotter can catch you if you are leaning back too much. Which can happen while you concentrate on lifting though your heels. When I was power lifting, we spotted vs relying on dumping the bar when we got into trouble.
I *good* spotter may be able to - but they would have to be pretty attuned to your lifting and very on the ball. Given a choice between a spotter I did not trust 100% and safety bars, I would take the safety bars every time. You don't dump a GM over your head - you drop down. I powerlift and I use safety bars and know of very few people I trust to spot me.
I consider myself a good spotter and have spotted for people before. They can keep you from having to dump the bar. If you go butt up, yes you have to go down (as said above). But unless you go straight down and on your knees or flat, most people will try to throw the bar over their head to get it away from them.
I think anyone would rather use a rack vs a spotter they don't trust. I think that's a given and why I quantified my definition of a good spotter in my first reply into this thread.
And how does someone know that someone is a good spotter? I would rather not risk it until I do. Also, you seemed to imply that dumping weights is always dangerous - its not, or at least not more than taking a crap shoot at getting a decent spotter.0 -
IMHO if you are performing proper technique, you can dump the bar while squatting. ie.. on the safety pegs. But people get hurt by lifting the butts too fast and end up trying to do a good morning vs a squat. The safety pegs won't help with that but a spotter could.
Again, the OP probably won't get to this for some time but just to clarify that the squat rack won't save you all the time
I have to dump my squats forward sometimes - the safety bars catch it. I would feel safer with that than a spotter tbh.
IMHO only here. Once you go butt up, it's difficult to recover. I think a good spotter can catch this faster than dumping it. Again IMHO. Also a spotter can catch you if you are leaning back too much. Which can happen while you concentrate on lifting though your heels. When I was power lifting, we spotted vs relying on dumping the bar when we got into trouble.
I *good* spotter may be able to - but they would have to be pretty attuned to your lifting and very on the ball. Given a choice between a spotter I did not trust 100% and safety bars, I would take the safety bars every time. You don't dump a GM over your head - you drop down. I powerlift and I use safety bars and know of very few people I trust to spot me.
I consider myself a good spotter and have spotted for people before. They can keep you from having to dump the bar. If you go butt up, yes you have to go down (as said above). But unless you go straight down and on your knees or flat, most people will try to throw the bar over their head to get it away from them.
I think anyone would rather use a rack vs a spotter they don't trust. I think that's a given and why I quantified my definition of a good spotter in my first reply into this thread.
And how does someone know that someone is a good spotter? I would rather not risk it until I do. Also, you seemed to imply that dumping weights is always dangerous - its not, or at least not more than taking a crap shoot at getting a decent spotter.
I think anyone would rather use a rack with safety bars vs a spotter they don't trust. As far as someone knowing their spotter is a good spotter? Well if they asked me, I think they would have chosen okay. If the weight they are attempting is too much for me to handle, I'd back off and say, "we need two people not just one".
As far as people judging if someone else is a good spotter, it's difficult. as I've said in the very first reply into this thread and re-quoted for clarification.
I never said dumping is ALWAYS dangerous. I said it COULD be dangerous. A rack with safety bars is a great thing, but it's not everything. When I spotted that guy, we were in a rack with safety bars.
Again, I think anyone would rather use a rack with safety bars vs a spotter they don't trust.
I think the OP pretty much has what she needs by now. Our conversation has certainly given her some additional information.0 -
Back to the OPs specific question
As has been mentioned:
Deads: no spotter/cage required - just drop the weigh on a fail
Squats: squat in a cage/adjustable rack with the safety bars set just below where the bar goes to when at the bottom of your squat. Use a spotter if you absolutely trust them, otherwise, do not bother.
Bench: at max weigh (or if concerned at failing) then either ask for a spot (be clear with them as to expected reps and any cues as to if you are failing (mine is a 'No" or a squeek)) or in a cage.
OHP: press in a cage or in a rack. Even without one, you can just drop the weight if needed - just drop it forward if you can and make sure you get out of the way. I have never actually dropped a press though - you usually try to press it, can't, but are ok just dropping it to your starting point.0 -
Honestly... I'd rather lift by myself. Some of the "spotting" I've seen in the gym is more dangerous than the actual lifting.
As others have said... lift in a cage and make use of the safety bars. Even when you aren't lifting max weight, a routine like 5.3.1 will have you going to near failure (and sometimes failure... it's a fine line to walk with that program), so you'll want the bars in place.
If you do decide to ask for a spot, be VERY clear about how/when you want them to help.0 -
IMHO if you are performing proper technique, you can dump the bar while squatting. ie.. on the safety pegs. But people get hurt by lifting the butts too fast and end up trying to do a good morning vs a squat. The safety pegs won't help with that but a spotter could.
Again, the OP probably won't get to this for some time but just to clarify that the squat rack won't save you all the time
I have to dump my squats forward sometimes - the safety bars catch it. I would feel safer with that than a spotter tbh.
IMHO only here. Once you go butt up, it's difficult to recover. I think a good spotter can catch this faster than dumping it. Again IMHO. Also a spotter can catch you if you are leaning back too much. Which can happen while you concentrate on lifting though your heels. When I was power lifting, we spotted vs relying on dumping the bar when we got into trouble.
I *good* spotter may be able to - but they would have to be pretty attuned to your lifting and very on the ball. Given a choice between a spotter I did not trust 100% and safety bars, I would take the safety bars every time. You don't dump a GM over your head - you drop down. I powerlift and I use safety bars and know of very few people I trust to spot me.
I consider myself a good spotter and have spotted for people before. They can keep you from having to dump the bar. If you go butt up, yes you have to go down (as said above). But unless you go straight down and on your knees or flat, most people will try to throw the bar over their head to get it away from them.
I think anyone would rather use a rack vs a spotter they don't trust. I think that's a given and why I quantified my definition of a good spotter in my first reply into this thread.
And how does someone know that someone is a good spotter? I would rather not risk it until I do. Also, you seemed to imply that dumping weights is always dangerous - its not, or at least not more than taking a crap shoot at getting a decent spotter.
I think anyone would rather use a rack with safety bars vs a spotter they don't trust. As far as someone knowing their spotter is a good spotter? Well if they asked me, I think they would have chosen okay. If the weight they are attempting is too much for me to handle, I'd back off and say, "we need two people not just one".
As far as people judging if someone else is a good spotter, it's difficult. as I've said in the very first reply into this thread and re-quoted for clarification.
I never said dumping is ALWAYS dangerous. I said it COULD be dangerous. A rack with safety bars is a great thing, but it's not everything. When I spotted that guy, we were in a rack with safety bars.
Again, I think anyone would rather use a rack with safety bars vs a spotter they don't trust.
I think the OP pretty much has what she needs by now. Our conversation has certainly given her some additional information.
TIL: If you want to know if someone is good at something, just ask them!0 -
Especially when dumping weights in the squat rack! *Rib*0
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I failed on bench once with no spotter. Since I don't have a spotter I do not put collars on the barbell.
Failed my bench, tipped the barbell to one side, and the plates slid off. Did the same on the other side.
I am not recommending this, but I am asking if this is a very bad way of going about doing bench without a spotter. Should I just suck it up and ask some guy at the gym?0 -
I failed on bench once with no spotter. Since I don't have a spotter I do not put collars on the barbell.
Failed my bench, tipped the barbell to one side, and the plates slid off. Did the same on the other side.
I am not recommending this, but I am asking if this is a very bad way of going about doing bench without a spotter. Should I just suck it up and ask some guy at the gym?
IMO yes, you should ask for a bench spot if the alternative is to dump plates.0 -
I failed on bench once with no spotter. Since I don't have a spotter I do not put collars on the barbell.
Failed my bench, tipped the barbell to one side, and the plates slid off. Did the same on the other side.
I am not recommending this, but I am asking if this is a very bad way of going about doing bench without a spotter. Should I just suck it up and ask some guy at the gym?
It's a much better idea to ask for a spotter. Lifting w/o collars isn't just so you can dump them later. I've experienced the weights sliding 1/2 down the bar and almost falling off a few times while benching. And I had no intention of dumping them off the bar. It's also a little dangerous to others that might be near you. I don't think one has enough control to dump the plates off the bar and not put others at risk.
I would be a much better idea to ask someone for a spot. Finding someone to spot on the bench press is pretty easy and most are willing to help. And use the collars.0 -
I failed on bench once with no spotter. Since I don't have a spotter I do not put collars on the barbell.
Failed my bench, tipped the barbell to one side, and the plates slid off. Did the same on the other side.
I am not recommending this, but I am asking if this is a very bad way of going about doing bench without a spotter. Should I just suck it up and ask some guy at the gym?
IMO yes, you should ask for a bench spot if the alternative is to dump plates.
Yep. I have been guilty of it myself - but ask for a spotter if you can.0 -
I've been doing this for a while, but saw a video up on Omar's channel recently so thought it fit this thread nicely.
http://www.youtube.com/watch?v=FQzzkGU5hGA&feature=c4-overview-vl&list=PL3fB03J6Xve_N5GKIBA84QC0UszAlSc-M 0 -
I've been doing this for a while, but saw a video up on Omar's channel recently so thought it fit this thread nicely.http://www.youtube.com/watch?v=FQzzkGU5hGA&feature=c4-overview-vl&list=PL3fB03J6Xve_N5GKIBA84QC0UszAlSc-M
That is exactly what I do. I lift at home and always barbell bench in the cage.0 -
IMHO if you are performing proper technique, you can dump the bar while squatting. ie.. on the safety pegs. But people get hurt by lifting the butts too fast and end up trying to do a good morning vs a squat. The safety pegs won't help with that but a spotter could.
Again, the OP probably won't get to this for some time but just to clarify that the squat rack won't save you all the time
I have to dump my squats forward sometimes - the safety bars catch it. I would feel safer with that than a spotter tbh.
IMHO only here. Once you go butt up, it's difficult to recover. I think a good spotter can catch this faster than dumping it. Again IMHO. Also a spotter can catch you if you are leaning back too much. Which can happen while you concentrate on lifting though your heels. When I was power lifting, we spotted vs relying on dumping the bar when we got into trouble.
I *good* spotter may be able to - but they would have to be pretty attuned to your lifting and very on the ball. Given a choice between a spotter I did not trust 100% and safety bars, I would take the safety bars every time. You don't dump a GM over your head - you drop down. I powerlift and I use safety bars and know of very few people I trust to spot me.
I consider myself a good spotter and have spotted for people before. They can keep you from having to dump the bar. If you go butt up, yes you have to go down (as said above). But unless you go straight down and on your knees or flat, most people will try to throw the bar over their head to get it away from them.
I think anyone would rather use a rack vs a spotter they don't trust. I think that's a given and why I quantified my definition of a good spotter in my first reply into this thread.
And how does someone know that someone is a good spotter? I would rather not risk it until I do. Also, you seemed to imply that dumping weights is always dangerous - its not, or at least not more than taking a crap shoot at getting a decent spotter.
I think anyone would rather use a rack with safety bars vs a spotter they don't trust. As far as someone knowing their spotter is a good spotter? Well if they asked me, I think they would have chosen okay. If the weight they are attempting is too much for me to handle, I'd back off and say, "we need two people not just one".
As far as people judging if someone else is a good spotter, it's difficult. as I've said in the very first reply into this thread and re-quoted for clarification.
I never said dumping is ALWAYS dangerous. I said it COULD be dangerous. A rack with safety bars is a great thing, but it's not everything. When I spotted that guy, we were in a rack with safety bars.
Again, I think anyone would rather use a rack with safety bars vs a spotter they don't trust.
I think the OP pretty much has what she needs by now. Our conversation has certainly given her some additional information.
TIL: If you want to know if someone is good at something, just ask them!
:huh:0
