Yikes! 5 lbs makes a huge difference. My first attempt in the squat rack - JP Fitness Forums

LaraT · 02-17-2008, 08:46 AM

So I have been using the pre-set barbells for squats. Worked my way up to the 30 lb and realized I could go higher so used the 40 lb. I could squat it but the problem was getting it back over my head and down (had to ask the guy next to me for help LOL)

So since I could do 40 I figured well what is 5 lbs more and was excited to try using the Olympic bar in the squat rack. Asked a trainer to show me how to use it, etc. Got the bar onto my back, began to squat down and OMG I thought I was going to fall over. I made it down to a partial squat (usually do full squats) and felt like I would fall over. I felt very unstable and worried that I wasn't going to be able to get back up. I think the Oly bar was longer than the preset barbells they have but not sure?

Felt a bit defeated but I guess it is just a matter of practice!

Littlemermaidklb · 02-17-2008, 09:09 AM

Did the trainer show you how to use it then just leave you to your own devices? He/she should have stayed with you to be sure you didn't hurt yourself. It only would have taken 2 more minutes of his/her time. Maybe next time have the trainer watch you and give you tips on what to correct so you don't feel so unstable.

LaraT · 02-17-2008, 09:12 AM

Quote:

Originally Posted by Littlemermaidklb

Did the trainer show you how to use it then just leave you to your own devices? He/she should have stayed with you to be sure you didn't hurt yourself. It only would have taken 2 more minutes of his/her time. Maybe next time have the trainer watch you and give you tips on what to correct so you don't feel so unstable.

oh, he was there the whole time so I wasn't worried that I would hurt myself or anything. He commented that I had really good form and said it definitely was not a form issue and that it was just a matter of learning how to balance the bar and that extra weight. I was just wondering if anyone else had experienced this.

beach_plums · 02-17-2008, 09:18 AM

My first time with the oly bar was a bit uncomfortable. It does get easier over time. For me, changing my hand positioning to account for the length of the bar made all the difference.

jellopy · 02-17-2008, 09:21 AM

I used the squat rack at my gym for the first time this past week (with help of a trainer) and I found my upper body doing more work trying to keep the bar balanced than my lower body doing the actual squats. The bars are definitely a bit longer! The second time around was a lot easier and I was able to concentrate on the squat itself.

Cynic · 02-17-2008, 09:30 AM

Quote:

Originally Posted by LaraT

Got the bar onto my back, began to squat down and OMG I thought I was going to fall over. I made it down to a partial squat (usually do full squats) and felt like I would fall over. I felt very unstable and worried that I wasn't going to be able to get back up.

How were your feet behaving? Were the toes or the heels coming up?

I used to have the same problem, so the group here prescribed front squats until I developed the balance and the gluteal and ham strength better. Then, doing NROL added single leg work with helped workout any lower body imbalance, and I did have a lateral imbalance.

Quote:

I think the Oly bar was longer than the preset barbells they have but not sure?

Likely. A typical oly BB is 7' long, but really, the length is a factor if you were toppling sideways. If you were falling back, there is a different factor involved.

UConnJulie · 02-17-2008, 12:49 PM

Squat Rx update

This series of videos should help ...

LisaS · 02-17-2008, 12:54 PM

silly question - but, it was really a separate Olympic bar and a regular squat rack, right? It wasn't a Smith machine where the bar is trapped in a slot that forces a strict movement pattern.

LaraT · 02-17-2008, 05:02 PM

Quote:

Originally Posted by LisaS

silly question - but, it was really a separate Olympic bar and a regular squat rack, right? It wasn't a Smith machine where the bar is trapped in a slot that forces a strict movement pattern.

Definitely NOT a Smith machine.

My form is great, just that darn bar was so wobbly on my back. Felt like I was going to tip over to the side (not leaning forward or back, it was the side to side wobbliness)

missjane · 02-17-2008, 05:06 PM

Quote:

Originally Posted by LaraT

Definitely NOT a Smith machine.

My form is great, just that darn bar was so wobbly on my back. Felt like I was going to tip over to the side (not leaning forward or back, it was the side to side wobbliness)

Sounds like maybe you didn't have the bar centered, perhaps.

Cynic · 02-17-2008, 05:18 PM

Quote:

Originally Posted by missjane

Sounds like maybe you didn't have the bar centered, perhaps.

That and perhaps obliques that aren't developed well enough yet.

UConnJulie · 02-17-2008, 06:06 PM

Keep at it, it will get better if you are consistent with it!!

Amblus · 02-17-2008, 08:53 PM

I fear the squat rack.

kfisherx · 02-17-2008, 10:16 PM

Actually I had this exact same feeling the first time I had the oly bar over my back. It felt so awkward and wobbly. I had been squatting with the little pre-weighted bb up until that time. It does get much easier with practice.

I also used to fear the squat rack.

Juleslynne · 02-18-2008, 05:26 PM

I found that doing a lot of squat warm-ups without weight helped my flexibility. I found that getting the right balance with the bar on my upper back / shoulders really helps, my hands are guides, not taking the weight. I also bought a pad for the bar and weight-lifting gloves...what a difference! It feels so much better. (I didn't want calluses...is that wimpy?).

Keep at it, good luck!

Jules

missjane · 02-18-2008, 05:37 PM

Somewhere around here was a good conversation about why a pad on the bar is not good. I'll try to find it, or maybe Lisa~ will chime in on the exact reasons.

rixatrix · 02-18-2008, 05:54 PM

I freaking love the squat rack! Grr! And I'm a freak, but I love feeling bruised on my traps after doing a bunch of heavy squats.

Okay, wait, it's coming back to me...I was afraid of squats until my ex-bodybuilder aunt showed me how to do them on her Smith machine at home. And then I went into the gym and learned how to do them in the rack.

Come on, are squats the favorite of anyone else?