how do you do freeweight squats? spotter/cage?

[anotherbutters]

I've just stopped doing squats in the smith machine. The alternative I'm using isn't ideal as my gym doesn't have a squat rack or cage. I'm taking the bar from the bench press rack and squatting without spotters for now, maybe one spotter later.

I was wondering, how does everyone else squat? Do you do it in a cage with the safety bars set low, or outside a cage with a couple of spotters, or outside with no spotters?

And how do you cope on those occasions when you end up failing a rep? Dump the bar? Have the spotters jump in?

 

[bignate73]

i just got a rack to work in. i always had safeties but they were way low, worst case was i would dump to those. in your case, if you can use a spotter, perfect. i've always trained alone, so I learned to guage which was my last rep.

 

[blut wump]

I use a rack. I can set the it so that when I'm fully down the safety bars are about half an inch (1 cm) lower than the bar so it's easy and safe for me to dump a failure.

If you get a spotter to help you, he should go through the squat motions with you. If you need help then all he need to do is hold your waist and come up with you. Some guys prefer to hold you a bit higher but it's all good despite looking a bit too intimate.

 

[musketeer]

If im going really heavy, then I prefer a cage with pins to set it at exactly the right height. If no cage then a rack will be used only if it's set up right - other wise I just wont go heavy.

I once took a bad injury in a rack because I did not check the depth of my squat against the rack supports. I was doing 3 sets of 5 with 350lbs, and on the last rep of the last set I just couldn't come up. I guess that I lost focus, but I was trapped at the deepest knee bend possible, and I still had two whole inches before the bar met the supports. I had to either arch my back, or over-extend my knees. I chose knees, and completely fucked up my patellas for a year!

If I have to squat without safety bars, then I wont go too heavy/ close to failure, I'll get one spotter behind me, and one on each side.

 

[Jim Ouini]

Same here.

I prefer the power rack with the safety bars but if that's taken then I'll go commando in the squat rack (just a cage with some preset pins every few inches).

I'll usually ask for a spotter if I know I'm pushing it, but only someone I trust with my ass, literally.

 

[Kane Fan]

I would definatly want a rack to do Squats with
I do bodyweight squats just free style tho

 

[anotherbutters]

Hmm, looks like I'll be looking for a new gym soon then. Mine doesn't have a squat rack or cage and I don't really want to trust the PTs in the gym to spot for me. It's more of a fitness center than a gym.

 

[anotherbutters]

Actually, thinking out loud a bit here, I could either find a new gym or try to find the space for a cage at home (I might move house soon and could find somewhere with a garage).

So my next question is, what's the best way to freeweight squat? If it's in a cage where you can set the safety bars to the exact height as Musketeer said, then I might as well try to get that setup at home and avoid the gym. I could bench in it too, without needing a spotter for either.

I might be confusing cage and rack here. I thought a rack was literally that - something to lift the bar off and put it back onto, with no other assistance. And a cage was something with four posts that you can set safety bars in.

 

[blut wump]

Take a browse here:
http://gymratz.co.uk/weight-training-gym-equipment/

It'll give you some idea of the bottom end of the market

 

[Jim Ouini]

I've been keeping an eye out for a home workout station and have been contemplating a good ole power rack.

But the ones I've seen locally look pretty cheap. I'm sure they'd be OK for what I want it for at ~$400.

But interesting you mentioned squat rack vs. power rack because I ran across this on Ironmind's site. I like that it's small and easy to move around

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1217

They have some spotter racks to go with it but they cost more than the squat rack

 

[bignate73]

just hit up midwestbarbell.com

 

[blut wump]

The trouble with this heavy clunky equipment is that shipping costs can be more than the price of the kit itself. Always try to buy local when you decide to take the plunge.

 

[Tweakle]

I use a spotter now because I use a box to check depth on every rep & dont squat to failure.. it only works because the guy knows his shit, I would NEVER trust the average gym member to spot me

 

[bignate73]

just hit up midwestbarbell.com

just check....you'll see.

 

[anotherbutters]

Excellent responses guys, thanks. k all round (as soon as I've spread it around a bit).

 

[d-dub]

No one wants to die under a heavy squat because their spotter was checking out the cardio bunny on the stairmaster.

Ill go with the crowd on this one, buy a rack.

No not implants.

A squat rack.



(hey its friday, what can i say)

 

[Tagio]

all good advice, i have an open rack with adjustable safety bars in my room now and it's a really nice setup. If you like to focus on heavy compound lifts having your own equipment is a good idea. i've failed max attempts a few times in a cage before and put the bar an extra couple of inches down to the safety rails without a problem. if you want to be extra cautious, use front squats since you can always drop your arms and stand up, which eliminates the shelf the weight was sitting on and lets if fall away from you.