un-racking weight & set-up for Squats ?

[JohnnyCoho]

Hey guys needin' a little input here from some good PL Bors!!

Those that know me already know I have a pretty bad back and have to really concentrate on form when I lift.
Heavy Deads dont bother me much and doing the actual Squats dont bother me much,..its the un-racking the weight and stepping back for execution that seems to tweek my back a bit sending those little pain signals tellin' me to be careful, or else.

Any advise on set up and un-racking the weight? (dont like spots on my Squats either as I feel one bad move could really tweek my back out...like to control the weight myself)

 

[Illuminati]

sounds like you are not keeping your back tight when you are stepping back.

 

[bignate73]

start working some farmer's walks into your routine. walking with weight will strengthen all those stabilizers that you feel "talking" to you.

 

[Chambewy20]

Like ill... said, sounds like your not keeping tight. Remember, it doesn't even take a half step to clear the rack. It took my partner forever to get this through her head, she always wanted to take a huge step and bang the plates in the sides and all of that...

Pinch your shoulder blades together, get a big belly of air and take a half step out then squat.

Since we don't have a monolift and don't always in the meets, I'm trying to start holding my breath from the time I unrack the weight all the way through the squat. I've been trying this on speed squats, supposedly with lighter weigts, but it hasn't been that way lately.

Having that breath helps tremendously in keeping tight but I also feel when you take another breath after you unrack the weight, your diaphragm (?) looses that tightness and your torso compresses down.

Does this help or is this just a bunch of crap that you didn't need to hear about?

 

[pwrlftrscott]

Hey guys needin' a little input here from some good PL Bors!!

Those that know me already know I have a pretty bad back and have to really concentrate on form when I lift.
Heavy Deads dont bother me much and doing the actual Squats dont bother me much,..its the un-racking the weight and stepping back for execution that seems to tweek my back a bit sending those little pain signals tellin' me to be careful, or else.

Any advise on set up and un-racking the weight? (dont like spots on my Squats either as I feel one bad move could really tweek my back out...like to control the weight myself)

try to use more legs to get it out of the rack, the opposite of how p/l get the bar out of a monolift. set the racks a little lower and lift up instead out. when i lift in a meet without a mono i set the racks low, and put one foot in front of the other and pick straight up and take one step back. just try to lift with you legs more when you pick up. hope this helps.

 

[pwrlftrscott]

Hey guys needin' a little input here from some good PL Bors!!

Those that know me already know I have a pretty bad back and have to really concentrate on form when I lift.
Heavy Deads dont bother me much and doing the actual Squats dont bother me much,..its the un-racking the weight and stepping back for execution that seems to tweek my back a bit sending those little pain signals tellin' me to be careful, or else.

Any advise on set up and un-racking the weight? (dont like spots on my Squats either as I feel one bad move could really tweek my back out...like to control the weight myself)

there is a good article about setting up and unracking here:
www.crainsmuscleworld.com/advancedtechniques.html

 

[Quadsweeps Sister]

try to use more legs to get it out of the rack, the opposite of how p/l get the bar out of a monolift. set the racks a little lower and lift up instead out. when i lift in a meet without a mono i set the racks low, and put one foot in front of the other and pick straight up and take one step back. just try to lift with you legs more when you pick up. hope this helps.

Hey - I used to do that...put one foot in front of the other when you pick it up (started this because I am short ~ 5'3"). I haven't done this since I started PL - but somehow, when you describe it in this instance - it makes sense.

 

[pwrlftrscott]

Hey - I used to do that...put one foot in front of the other when you pick it up (started this because I am short ~ 5'3"). I haven't done this since I started PL - but somehow, when you describe it in this instance - it makes sense.

that works well when you have to walk it out, when i get to use the mono in meets i mostly arch it out, and have the racks set so it barley clears when i take it out, out of jacks i set them lower and use more legs to lift it up, then take one step back.

 

[wnt2bBeast]

Pinch your shoulder blades together, get a big belly of air and take a half step out then squat.

im thinking the same thing..make sure your body is under the bar and your not goodmorning the weight out of the rack..get your belly full of air and arch it out..walk it back then rebreathe again before you squat..

my squat rack sucks my feet are under the safety bars its so narrow lol but it defeats the purpose of using the rack if i were to squat in the middle of the floor

 

[pwrlftrscott]

im thinking the same thing..make sure your body is under the bar and your not goodmorning the weight out of the rack..get your belly full of air and arch it out..walk it back then rebreathe again before you squat..

my squat rack sucks my feet are under the safety bars its so narrow lol but it defeats the purpose of using the rack if i were to squat in the middle of the floor

i don't think you want to arch it out if he has a bad back, get under it more and lift straight up with his legs. not the best way for p/l but would work if you are babying your back.

 

[wnt2bBeast]

i don't think you want to arch it out if he has a bad back, get under it more and lift straight up with his legs. not the best way for p/l but would work if you are babying your back.

i meant he should have his low back arched when taking it out..i see most people trying to get inot position after walking out a heavy weight..

most people have seen too many of Ronnie coleman's vids where you take the bar out in a semi lunge position and worry later about setting up

 

[pwrlftrscott]

i meant he should have his low back arched when taking it out..i see most people trying to get inot position after walking out a heavy weight..

most people have seen too many of Ronnie coleman's vids where you take the bar out in a semi lunge position and worry later about setting up

ok, i see. i thought you were telling him to arch it out like we get the bar out of the mono, its great for setup, but i would not want to do it with a bad back.

 

[wnt2bBeast]

ok, i see. i thought you were telling him to arch it out like we get the bar out of the mono, its great for setup, but i would not want to do it with a bad back.

i figured thats what you were thinking..my old gym had a mono i need to get back there

 

[JohnnyCoho]

sounds like you are not keeping your back tight when you are stepping back.

start working some farmer's walks into your routine. walking with weight will strengthen all those stabilizers that you feel "talking" to you.

Back is kept very tight as well as shoulder blades pulled together and tight + Core and Stabilizers are very strong.

Might give Farmer Walks a try though..any link to doing them proplerly?

 

[JohnnyCoho]

Having that breath helps tremendously in keeping tight but I also feel when you take another breath after you unrack the weight, your diaphragm (?) looses that tightness and your torso compresses down.

Does this help or is this just a bunch of crap that you didn't need to hear about?

Exactley!! Everything is kept very tight and is a must with my bad back,..that second breath after weight is un-racked though always makes me a little un-easy as I do lose that tightness and feel the compression.

Not a bunch of crap at all and am always open to suggestions!! Thanks!!

 

[JohnnyCoho]

try to use more legs to get it out of the rack, the opposite of how p/l get the bar out of a monolift. set the racks a little lower and lift up instead out. when i lift in a meet without a mono i set the racks low, and put one foot in front of the other and pick straight up and take one step back. just try to lift with you legs more when you pick up. hope this helps.

there is a good article about setting up and unracking here:
http://www.crainsmuscleworld.com/ad...techniques.html

BINGO!! You Da Man!! Dont Squat out of a monolift and have been lifting kind of out rather than straight up out of the rack. Will try set up tomorrow with racks set a bit lower. Thanks!!

 

[JohnnyCoho]

i meant he should have his low back arched when taking it out..i see most people trying to get inot position after walking out a heavy weight..

most people have seen too many of Ronnie coleman's vids where you take the bar out in a semi lunge position and worry later about setting up

Yer thoughts make sense to me 2bBeast...like the Ronnie Coleman vid thing too... Have always gotten my best lifting advice from those into PL'ing anyways,..thats why I asked here!!