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  • freeweight squat question

    So just now I discovered a problem. I do slow burn, so I'm not quite using the weights more traditional lifters do, as I'm doing everything slower. Nonetheless, I just now incremented up to a weight level where I discovered a problem.

    How do I dismount? I lift in my basement, and outside of a bench (which doesn't support weights), I don't have anything except a heavy bag, free weights, and a yoga mat (for floor exercises).

    Advice on how to do squats with a heavy weight would be welcome. I don't want to drop a heavy bar on the floor from shoulder height. It is both dangerous and damaging.

    Thanks!

    --Me

  • #2
    you need a squat stand or rack.

    i do not know how you can do squats without this.

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    • #3
      or bumper plates...you could also sub your barbell back squats for sandbag back squats - not a perfect alternative but you won't have any problems dropping it on the floor
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      • #4
        I'm with dado. If you want to do back squats (and who wouldn't?) you need a rack. Go on Craigslist and find a used one, cheap or free.

        Coach, I think the real issue isn't the dropping, but how do you even get the bar into position? If there's any weight at all, you can't clean and press it and lower it into position behind your back.

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        • #5
          Well, there are multiple variations of the squat. Since it sounds like you don't have anything to brace the bar on, you're stuck with lifting the bar (or other instrument, like a sandbag) from the floor. With that in mind, you can still do front (clean the bar and then rearrange your hands) and zerchor (google/youtube it) squats with a bar, or goblet squats with a dumbbell (or kettlebell).

          There is also another variation of the squat (I forget the name of it) that you need very strong bar collars for (as in compression or screw ins, not the spring type), where you load the barbell, hoist one end up, bend your torso over and get it on your traps and then straighten up, getting the bar into a normal back squat position. However, I really don't recommend this at all, as it has the potential to go massively wrong.

          Additionally, if you are going to do any sort of heavy lifting, I really recommend you get a few stall mats (4'x6' x 3/4" mats of thick plastic, which you can find at most farm supply stores) to save your floor from dropped lifts.
          turquoisepassion - I MUST KNOW ALL THE THINGS

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          • #6
            Gah, wife would **** bricks if I brought in "infrastructure". It would be challenging enough for me anyway, as I use the workout room as both a dojo and a workout room. With weights, I can shunt them off to the sides and leave enough room for me to do katas, line drills, whatever. If I put in cages, racks, whatever, those don't shunt to the side very well and thus would keep me from playing at karate.

            Dumbbell squats? I don't know if I could hold the dumbbells for 60 seconds, though... Not at these weights (even though mine are lighter due to slow style exercise). Hmmmm.

            --Me

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            • #7
              Homemade Strength: More than just squat stands

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              • #8
                Sandbag squats.

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                • #9
                  You can't do barbell back squats safely or correctly with any real weight if you don't have a rack. I don't even know what you're doing now without one.
                  Today I will: Eat food, not poison. Plan for success, not settle for failure. Live my real life, not a virtual one. Move and grow, not sit and die.

                  My Primal Journal

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                  • #10
                    Those people above me are all correct. Squatting without a rack is impossible unless the weight is super-light. Use a sandbag or couple of kettlebells if you need some light squatting in the meantime.
                    If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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                    • #11
                      Originally posted by Uncephalized View Post
                      You can't do barbell back squats safely or correctly with any real weight if you don't have a rack. I don't even know what you're doing now without one.
                      Sorry, I thought I mentioned above that I'm doing Slow Burn. So my squats are 10 seconds down, 10 seconds up (with 3 second pause at bottom). Due to the nature of the exercise, the weights are a lot lighter then conventional squatting, thus so far I've been able to dead lift the weight up, press it, and drop it on my shoulders, because it really is that much lighter. Now, though, I've reached a point that this is no longer practical. I guess I need to get a rack. Bummer. I'm already short on space.

                      --Me

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                      • #12
                        That sounds like an 80s aerobics fad or something. Do any successful athletes do that? How can you progressively increase weight - once it gets heavier, you'll no longer be able to control it so well for the 10 seconds each way. And a 3 second pause = no bounce.
                        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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                        • #13
                          Originally posted by not on the rug View Post
                          Holy crap that thing is beautiful!

                          EDIT: still need safeties though.
                          Last edited by AndreaReina; 10-25-2011, 04:45 AM.

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                          • #14
                            Originally posted by tfarny View Post
                            That sounds like an 80s aerobics fad or something. Do any successful athletes do that? How can you progressively increase weight - once it gets heavier, you'll no longer be able to control it so well for the 10 seconds each way. And a 3 second pause = no bounce.
                            It is heavy weights, just not has heavy as if I was doing it the traditional way. 80s aerobics fad, really? The results are fantastic, I have to admit. I'm putting on muscle mass faster than I was doing traditional sets. As for strength increase, well. I previously had capped out on pushups. Once doing "slow" pushups for 4 weeks, the amount of pushups I could do went up by 8 in that for week period, so it certainly isn't weakening me.

                            no bounce == entirely the point. The 3 second hold is, among other things, to keep you from cheating.

                            --Me

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                            • #15
                              OK - how much are you squatting with this method, how much could you squat regular before trying it, and how much can you squat regular now after four weeks of super slow?
                              I mean - the most I could clean and press, then control enough to put on my back, I dunno - my best press is 115. So if my weights are maxed out at 115, even though I can squat 225 "regular" how am I going to further increase the weight?
                              The whole thing smells completely like the "novice effect" in that anything a beginner does will work for a while, and therefore any strange method seems brilliant. I'm open to being wrong though - please post your numbers, I'd be very interested. Anything to avoid getting under that damn heavy bar again.
                              If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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