My problem with weighted squats

swilk627
swilk627 Posts: 245 Member
edited November 2024 in Fitness and Exercise
So I've just started heavy lifting. I realize heavy is relative, so no laughing at my piddly weights.

I did 50 pound squats today. They felt way too easy. I feel like my shoulders, back, and legs could have easily handled 20-30 pounds more. My problem, though, is my arms. I could barely lift the 50 pounds up off my back. Is there any way to get around that problem? Or willI just have to wait until my arms are stronger?

Replies

  • Rae6503
    Rae6503 Posts: 6,294 Member
    Are you using a squat rack? If so you should set the bar lower, then step under it and push up with your legs. Your arms shouldn't lifting it at all.
  • KareninCanada
    KareninCanada Posts: 962 Member
    Are you using a squat rack? You could position the rack so you're right below it, then you don't really need to use your arms to lift the bar.
  • swilk627
    swilk627 Posts: 245 Member
    Umm....no......I don't even know what a squat rack is! How pathetic! Our gym has preset weighted barbells and I just picked one off the rack - picked it up like a deadlift, up like a shoulder press, and then on my back.
  • taso42
    taso42 Posts: 8,980 Member
    You need to use a power rack or squat rack. Your arms lifting the weight off your back is not part of the exercise.
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    Squat rack definitely! You can use a heavier weight that way.

    It's basically a rack that you can rest the bar on, load up with plates, walk up to so it's resting where you normally have the bar, and walk backwards to squats.
    There's usually also bars along the sides further down to act as a safety barrier if you can't get the bar up. It really is great!

    Then when you're done you just walk forward and rack the weight back :D

    Google for what it is in more detail. Any decent gym should have one.
  • eschwab855
    eschwab855 Posts: 258 Member
    Umm....no......I don't even know what a squat rack is! How pathetic! Our gym has preset weighted barbells and I just picked one off the rack - picked it up like a deadlift, up like a shoulder press, and then on my back.
    You need a squat rack and someone to help you to learn this stuff
  • swilk627
    swilk627 Posts: 245 Member
    You need to use a power rack or squat rack. Your arms lifting the weight off your back is not part of the exercise.

    ....and I had assumed it was since that's part of the exercise in the BodyPump classes. :(
  • Rae6503
    Rae6503 Posts: 6,294 Member
    Yeah, find the squat rack. I hope it has one. It looks like a cage. Has a big olympic bar on it (that weights 45lbs). You should be able to set the bar at different height. Set it just below your shoulders. It should also have bars that would catch the weight if you failed for whatever reason, these are hopefully adjustable as well. You can kind of see one in my profile picture.
  • swilk627
    swilk627 Posts: 245 Member
    Umm....no......I don't even know what a squat rack is! How pathetic! Our gym has preset weighted barbells and I just picked one off the rack - picked it up like a deadlift, up like a shoulder press, and then on my back.
    You need a squat rack and someone to help you to learn this stuff

    I know!!! I have asked and asked and asked to be shown around at the Y and they have been ridiculously pathetic about helping me. I finally got up the courage to ask the only other female doing weights today if she would show me around for just a minute and she wouldn't either. I feel so completely lost. :(
  • Rae6503
    Rae6503 Posts: 6,294 Member
    You need to use a power rack or squat rack. Your arms lifting the weight off your back is not part of the exercise.

    ....and I had assumed it was since that's part of the exercise in the BodyPump classes. :(

    That's cause "BodyPump" isn't heavy lifting. If you could shoulder press the weight then it IS too light for squatting...
  • 57rainbows
    57rainbows Posts: 101 Member
    The beauty of weight training is that you can adjust your weights depending on how much that particular muscle can handle. Squats are about lower body, so you need to be able to load up enough weight so that your lower body is working hard. If you're having to lift that same weight with your upper body, you're cheating your strong legs and back. (-: Definitely find a way to make it work (others had good suggestions) so that you can max out the muscle you're intending to work.
  • KareninCanada
    KareninCanada Posts: 962 Member
    That's a different kind of thing - you were probably doing a combination of a squat and a push in your class. But doing that with heavier weights will (as you found) be really hard!!! I moved from the barbells over to the squat rack once I reached 40lb, because not only was it too hard to lift over my head safely, but also because the big bar is just 5lb more than that.
  • ShannonMpls
    ShannonMpls Posts: 1,936 Member
    ....and I had assumed it was since that's part of the exercise in the BodyPump classes. :(

    Yeah, heavy lifting is a whole new ballgame compared to Body Pump ;)
  • swilk627
    swilk627 Posts: 245 Member
    You need to use a power rack or squat rack. Your arms lifting the weight off your back is not part of the exercise.

    ....and I had assumed it was since that's part of the exercise in the BodyPump classes. :(

    That's cause "BodyPump" isn't heavy lifting. If you could shoulder press the weight then it IS too light for squatting...

    I know, which is why I did 3 BodyPump classes and quickly decided it wasn't what I was looking for.
  • KareninCanada
    KareninCanada Posts: 962 Member
    Maybe you could get your hands on "The New Rules of Lifting for Women"... he breaks it down pretty well and explains how to do the exercises. Between that book and Mark Rippetoe's videos online, I haven't needed to ask for help yet. (Emphasis on YET.)
  • BaconMD
    BaconMD Posts: 1,165 Member
    You need to use a power rack or squat rack. Your arms lifting the weight off your back is not part of the exercise.
    I learned this the hard way. Unfortunately, I don't have a squat rack in my gym/recording studio/laundry room so I'm SOL. hahaha
  • swilk627
    swilk627 Posts: 245 Member
    Maybe you could get your hands on "The New Rules of Lifting for Women"... he breaks it down pretty well and explains how to do the exercises. Between that book and Mark Rippetoe's videos online, I haven't needed to ask for help yet. (Emphasis on YET.)

    I actually just bought that book but haven't had time to start reading it yet. I'll try to start tonight.
  • nokittyno
    nokittyno Posts: 293 Member
    I use to have the exact same problem as you. While my squats weren't that heavy either, (say a 25lbish Standard 6' Bar with spinlocks and maybe an added 20lbs of weights) I had no rack or even knew what it was - so I had to do the same thing, except I didn't know what a deadlift was so.. lifted it up, over head, behind neck - squat.

    Now not only was that sorta stupid, but pretty dangerous. I had never quite reached failure, but who was to say if I did what could have happened? There was this one YouTube video I saw about a younger guy squatting, he had no Squat Rack and safeties and when he failed he was stuck sitting back on his heels, then knees. He had to call for his mom to help him - which she couldn't really - and he could of seriously been injured.

    Anyway -

    After watching that I had researched a whack of stuff, (most from BodyBuilding. com - exceptional site on nutrition, supplements - exercise techniques - and Workout Equipment). I ended up buying an Olympic Barbell, plates, and a FULL Powertec Powerack with J Hooks to have my bar rest on for loading weight plates, as well as getting underneath preparing for a Squat. It has safeties (two long bars inbetween uprights) and if I fail - I can fall backward/forward - whatever, and when set at the proper height it catches the bar before it can, y'know, crush me, my spine, bones and what not,

    So far the people in this MFP Post have informed you and are awesome at responses. Ask your gym if they have a Powerrack - it will totally help you. There's also a Smith Machine, but ... it's really not the same and alot of people give flack for it.

    My two cents..
  • Crystal_Pistol
    Crystal_Pistol Posts: 750 Member
    So I've just started heavy lifting. I realize heavy is relative, so no laughing at my piddly weights.

    In addition to my ditto of all the above about the squat and/or power rack- your weights aren't piddly! This is all about you and increasing your own personal strength. Congrats on the move to heavy lifting! :D
  • eschwab855
    eschwab855 Posts: 258 Member
    Bodybuilding.com is a must, go to the manager of the Y and raise hell. switch gyms find 1 with a trainer
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