no shoulder shrugs in the squat rack please......
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Iron_Miss_Canada wrote: »FabianRodriguez94 wrote: »Saw 3 guys bring a bench to the squat rack and start doing chest exercises. There were 3 bench press stations available with plenty of plates available. My girlfriend and I had to wait 20 minutes before they finished.
The rack works great for benching without a spotter. With 3 guys it is probably overkill as at least one can be a spotter.
Until you have had the experience of having a spotter miss the bar and it coming crashing down. I always bench on a competition bench or in a rack, and I always have my safeties set properly.
curious how do you set the safeties? when i set them at mine they are too high and the bar does not come near to my chest, if that makes sense?
I was thinking if I set them an angle it might work better, but no sure….
I make sure my face and neck are safely below the height of the safeties. I have a high enough arch that my cheat is above the level of the safeties, although I will set the bench on plates or something if the bench is too short for me to engage leg drive without pushing my butt off the bench.
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WTF is a squat rack?!
I squat bodyweight or with a 50-60lb (I'm a girl with little strength) barbell across my back. Why would I need a rack - just curious and wondering what I'm missing from my workout!0 -
WTF is a squat rack?!
I squat bodyweight or with a 50-60lb (I'm a girl with little strength) barbell across my back. Why would I need a rack - just curious and wondering what I'm missing from my workout!
As you gain strength on your squats you won't be able to pick the bar up off the floor and get it on your shoulders. That's why people start with the weight on a rack.0 -
Packerjohn wrote: »WTF is a squat rack?!
I squat bodyweight or with a 50-60lb (I'm a girl with little strength) barbell across my back. Why would I need a rack - just curious and wondering what I'm missing from my workout!
As you gain strength on your squats you won't be able to pick the bar up off the floor and get it on your shoulders. That's why people start with the weight on a rack.
Exactly. I squat 130 lbs (nothing compared to some i've seen), and no way could I lift that over my shoulders to squat. If the squat racks are all in use, I don't get to squat.0 -
my gym only has one proper squat rack and one omnia station that has barbell hooks. I do compound lifts 3 times a week and use the squat rack at every opportunity. If someone is obviously waiting for it I'll move to the omnia for everything apart from the squats. The omnia doesn't have the safety bars and safety comes first. Even doing deadlifts I like to put the bar on really low hooks to help me load and unload (I do 5 sets all at different weights). When I do OHP I don't want to lift the weight off the floor before each set so I need the hooks.
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Iron_Miss_Canada wrote: »FabianRodriguez94 wrote: »Saw 3 guys bring a bench to the squat rack and start doing chest exercises. There were 3 bench press stations available with plenty of plates available. My girlfriend and I had to wait 20 minutes before they finished.
The rack works great for benching without a spotter. With 3 guys it is probably overkill as at least one can be a spotter.
Until you have had the experience of having a spotter miss the bar and it coming crashing down. I always bench on a competition bench or in a rack, and I always have my safeties set properly.
curious how do you set the safeties? when i set them at mine they are too high and the bar does not come near to my chest, if that makes sense?
I was thinking if I set them an angle it might work better, but no sure….
I set mine so that my neck and chest are just below the safeties and when I bench I arch my back and puff up my chest enough clear the safeties. If you can't adjust it quite right you can place mats or plates under the bench to give it an extra bit of height.
I also agree with Iron Miss, I don't trust spotters; they certainly won't catch a heavy bar.
This. I'll bench on a rack when I go really heavy.0 -
Had to pass along.0 -
Shrugs in the squat rack are acceptable in my opinion. What drives me batcrap crazy is when someone saves the rack (there are only two in my gym) while they go out and do other things in other parts of the gym. Like seriously?!? I could have jumped in, gotten my three sets of squats and three sets of deadlifts done before you even came back to use the freaking equipment!! When I take up the rack, I make sure to do all my exercises that require the rack at once, then do the other exercises after that. That way, once I leave I'm done and the next person can use it.0
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Packerjohn wrote: »
Had to pass along.
yea, sorry I curl in the squat rack, I guess I am an idiot. However, I make sure that both racks are empty and the gym is empty, and if someone wanted to squat, I would stop and let them in..
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There's always one idiot in my gym who thinks he owns the place, which is worrying because it's a home gym.
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Packerjohn wrote: »
Had to pass along.
yea, sorry I curl in the squat rack, I guess I am an idiot. However, I make sure that both racks are empty and the gym is empty, and if someone wanted to squat, I would stop and let them in..
If that's the case you're a good man. Go for it.0 -
Packerjohn wrote: »
Had to pass along.
I curl 155. I'll do what I want0 -
kindrabbit wrote: »my gym only has one proper squat rack and one omnia station that has barbell hooks. I do compound lifts 3 times a week and use the squat rack at every opportunity. If someone is obviously waiting for it I'll move to the omnia for everything apart from the squats. The omnia doesn't have the safety bars and safety comes first. Even doing deadlifts I like to put the bar on really low hooks to help me load and unload (I do 5 sets all at different weights). When I do OHP I don't want to lift the weight off the floor before each set so I need the hooks.
Grab a couple of 2.5 pound plates and position them under the first big plate you load on the bar. Then everything else slides on and off easier. I also prefer to load the weights on a low rack, but once I'm close to max weight getting the bar up to and off the low rung is too much cardio for my taste0 -
workoutgrl87 wrote: »Shrugs in the squat rack are acceptable in my opinion. What drives me batcrap crazy is when someone saves the rack (there are only two in my gym) while they go out and do other things in other parts of the gym. Like seriously?!? I could have jumped in, gotten my three sets of squats and three sets of deadlifts done before you even came back to use the freaking equipment!! When I take up the rack, I make sure to do all my exercises that require the rack at once, then do the other exercises after that. That way, once I leave I'm done and the next person can use it.
This. See my earlier post about crossfitters.0 -
Packerjohn wrote: »WTF is a squat rack?!
I squat bodyweight or with a 50-60lb (I'm a girl with little strength) barbell across my back. Why would I need a rack - just curious and wondering what I'm missing from my workout!
As you gain strength on your squats you won't be able to pick the bar up off the floor and get it on your shoulders. That's why people start with the weight on a rack.
Sorry I'm being really dim with my questions but now you've explained what the squat rack is and why is necessary I am wondering how using a rack is different to using the seated leg press weight machine? I can effectiveness "squat" and lift in excess of 200lb on this machine.
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Packerjohn wrote: »WTF is a squat rack?!
I squat bodyweight or with a 50-60lb (I'm a girl with little strength) barbell across my back. Why would I need a rack - just curious and wondering what I'm missing from my workout!
As you gain strength on your squats you won't be able to pick the bar up off the floor and get it on your shoulders. That's why people start with the weight on a rack.[/quote
Sorry I'm being really dim with my questions but now you've explained what the squat rack is and why is necessary I am wondering how using a rack is different to using the seated leg press weight machine? I can effectiveness "squat" and lift in excess of 200lb on this machine.0 -
Packerjohn wrote: »WTF is a squat rack?!
I squat bodyweight or with a 50-60lb (I'm a girl with little strength) barbell across my back. Why would I need a rack - just curious and wondering what I'm missing from my workout!
As you gain strength on your squats you won't be able to pick the bar up off the floor and get it on your shoulders. That's why people start with the weight on a rack.
Sorry I'm being really dim with my questions but now you've explained what the squat rack is and why is necessary I am wondering how using a rack is different to using the seated leg press weight machine? I can effectiveness "squat" and lift in excess of 200lb on this machine.
With a leg press you're pressing the weight that you put on. With a squat you're working with the weight you put on PLUS your body weight, plus your stabilizers are working so you're actually engaging more muscles in the squat.
A squat rack is necessary since I know for sure I can't lift 100+ lbs onto my shoulders from the ground, the squat rack allows me to put the weights onto the bar at a proper height so I can get under the bar to get it on my shoulders. They also have safety bars that go across so if you fail the bars will catch your weighted bar and not land on you.
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Packerjohn wrote: »WTF is a squat rack?!
I squat bodyweight or with a 50-60lb (I'm a girl with little strength) barbell across my back. Why would I need a rack - just curious and wondering what I'm missing from my workout!
As you gain strength on your squats you won't be able to pick the bar up off the floor and get it on your shoulders. That's why people start with the weight on a rack.
Sorry I'm being really dim with my questions but now you've explained what the squat rack is and why is necessary I am wondering how using a rack is different to using the seated leg press weight machine? I can effectiveness "squat" and lift in excess of 200lb on this machine.
So very different. Not even the same planet.0 -
Packerjohn wrote: »
Had to pass along.
too bad that's a power rack and NOT a squat rack0 -
Packerjohn wrote: »WTF is a squat rack?!
I squat bodyweight or with a 50-60lb (I'm a girl with little strength) barbell across my back. Why would I need a rack - just curious and wondering what I'm missing from my workout!
As you gain strength on your squats you won't be able to pick the bar up off the floor and get it on your shoulders. That's why people start with the weight on a rack.
Sorry I'm being really dim with my questions but now you've explained what the squat rack is and why is necessary I am wondering how using a rack is different to using the seated leg press weight machine? I can effectiveness "squat" and lift in excess of 200lb on this machine.
well for one thing the sled is on an angle so your not really pressing 200. try putting 200 lbs on your shoulders and you'll see the difference right away.
on the surface they appear very similar or nearly identical. the squat, to an extent, engages everything under the barbell. works your core pretty well. the same can be said for the press I guess but to a far lesser extent.0 -
Thanks all - guess I best check if my gym has a squat rack! Promise I'll only use for squats and NO Curls! ;-)0
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I... want to like you but I can't get past the thing before John...Packerjohn wrote: »
Had to pass along.
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DvlDwnInGA wrote: »
Actually, I seem to be one of the few that is squatting, OHP'ing,and deadlifting, and I have the times down as to when it is peak time and not, so I am not having an issue...
It is an anytime fitness, but it seems like we get an older or newbieish crowd and, lucky for me, they are scared to go in the squat rack ....
My gym is the same brand and I have the same non problem lol
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Packerjohn wrote: »
Had to pass along.
Omfg I want that shirt0 -
Hm, I did my shrugs at the rack today. It was my first time actually doing them with a barbell instead of free weights. Guess now I know etiquette wise the regulars were probably mad at me. ^-^' But at least I got my squats in too.0
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Packerjohn wrote: »I can beat that.
My gym has a very nice Oly lifting platform and a jack to load weights. Noticed one day a guy had the Oly bar on the jack, placed a 2.5 lb plate on either side, picked it up and proceeded to do curls.
Seriously???
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There are some guys at my gym who just take the olympic bars off of benches or the squat rack just to do curls... even though there are fixed barbells with the weight they are using - they even have the olympic bar thickness or w/e lol.
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XavierNusum wrote: »Packerjohn wrote: »I can beat that.
My gym has a very nice Oly lifting platform and a jack to load weights. Noticed one day a guy had the Oly bar on the jack, placed a 2.5 lb plate on either side, picked it up and proceeded to do curls.
Seriously???
Was anyone even trying to use the jack or is the mere existence of such an egregious devolution l decorum violation enough to get our collective panties in a bunch?0 -
Was anyone even trying to use the jack or is the mere existence of such an egregious devolution l decorum violation enough to get our collective panties in a bunch?
Strong routine but there a 3 tenth deduction for the lack luster dismount. I expect a stronger finish from an admitted troll.0 -
I'll do shrugs in the squat rack, but only if it's quiet, and I know I'm not preventing people from using it by doing so. Same goes for OHP, if it's busy, I'll move over to the freeweights area, if it's quiet, I'll do them after squats or deads.
If you're not preventing someone who NEEDS the squat rack from using it, do whatever the hell you want. (But strip the bar afterwards.)0
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