I squatted in the rack! - JP Fitness Forums

LaraT · 02-22-2008, 08:58 PM

Last weekend I had my first attempt in the squat rack and felt very wobbly and had trouble balancing the bar on my back (just the bar, no added plates) I had a trainer show me how to use it and he set it up with the back pad and stood there while I did it.

Well today I went to the rack and just told myself I would give it a shot and do my best. I opted not to use the pad (recall reading here that people suggested not using it) and lo and behold did three sets of squats with good form and no problems with a wobbly bar. It was like night and day from just a few days ago. Wonder if some of it was performance anxiety from having the trainer standing over me? Or maybe the pad made it harder to manage? Who knows but I was very proud of myself

and seriously think I am the only woman in my gym to do "real" squats!

LisaS · 02-22-2008, 09:19 PM

Good for you!
I'm sure it was 99% your confidence, but the pad does make it more awkward by moving the weight even more behind you.

GinnyLou · 02-23-2008, 07:35 AM

Hi Lara!
Great job! That is a darn good feeling, huh? Congrats.

rixatrix · 02-23-2008, 08:22 AM

Awesome! Great job. Don't you love that feeling?

Cynic · 02-23-2008, 09:06 AM

Good job Miss.

Ok, was the bar wobbly, or were you wobbly with the bar on your back?

If it was the bar, make sure you are giving it a good perch by retracting your scapulae as much as possible and pulling it into yourself. This will help stabilize it.

If you were wobbly, it may be you're not bracing your midsection.

LaraT · 02-23-2008, 09:11 AM

I felt so empowered! Shame it was on A8, the last workout in Stage 1 that does squats and don't think there will be just plain squats in Stage 2? I haven't really looked at Stage 2 since I read the book over a month ago. Didn't want to get intimated

A year ago I was doing partial squats with 8-10 lb DB's. Last summer I started doing ATG squats with 10 lb db's. When I started NROL-W in early January I started with the 20 lb pre-set barbell (which felt harder to me than 2-10 lb db's) and last night did 3 sets of 8 reps with the 45 lb oly bar. Seeing that kind of progress helps me remain positive in light of not much change in weightloss or inches!

LaraT · 02-23-2008, 09:15 AM

Quote:

Originally Posted by Cynic

Good job Miss.

Ok, was the bar wobbly, or were you wobbly with the bar on your back?

If it was the bar, make sure you are giving it a good perch by retracting your scapulae as much as possible and pulling it into yourself. This will help stabilize it.

If you were wobbly, it may be you're not bracing your midsection.

the first time I tried the bar itself was wobby and I felt like it was controlling me. When I started to squat down I felt like the bar was going to tilt towards one side and make me fall or stumble. Last night I tried a wider grip (and no trap pad) and really concentrated on keeping shoulders back, chest out, core tight.

Phaedrus49er · 02-23-2008, 09:38 AM

That. Is. Awesome.

Come to my gym when I'm there sometime. You'll make $20. Seriously

Cynic · 02-23-2008, 09:51 AM

Quote:

Originally Posted by LaraT

Last night I tried a wider grip (and no trap pad) and really concentrated on keeping shoulders back, chest out, core tight.

Yes, no pad, but I keep my arms in close. Perhaps a thumb's width from the inside of the inside knurl. I hope that made sense.

Yes, shoulders back, but more than that, try to make your shoulder blades touch. And pull the bar down into you. Some say hard, but I say as long as you are in full control of the bar, you're good.