Squatting without spotters?

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  1. Squatting without spotters?


    So I've only recently been focusing on strength training and all has been going great. However I'm getting to the point where I'm starting to fail around 4 reps or so which is great but I'm almost always by myself. So my question may be stupid but what if I fail and can't get back up? Thanks


  2. Does your rack have arms on it to act as a spot? You could also buy some towing straps and set them to appropriate height in case you need to dump the weight.
    M.Ed. Ex Phys

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  3. Quote Originally Posted by Rodja View Post
    Does your rack have arms on it to act as a spot? You could also buy some towing straps and set them to appropriate height in case you need to dump the weight.
    Hmm will have to look at towing straps, never heard of them. It has arms but I'm unsure of how to safely dump the weight without folding my knees harshly

  4. Quote Originally Posted by JoeySon View Post
    Hmm will have to look at towing straps, never heard of them. It has arms but I'm unsure of how to safely dump the weight without folding my knees harshly
    You throw the weight back.
    M.Ed. Ex Phys


  5. So just sit down essentially?
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  6. Quote Originally Posted by JoeySon View Post
    So just sit down essentially?
    Basically just let it roll off your back as you move forward out of the way. If you are in the hole, set the pins so they are 1-2" below your deepest point. If you are deep in the hole you can sit down with it, otherwise just let it roll off and move forward. Remember, you can get hurt, the weight can't. Also, if you pick up an NSCA or ACSM book (two of the biggest governing bodies in certifying strength coaches and personal trainers) you are told to drop the weight on a squat if it is too much.

    Br

  7. Quote Originally Posted by ZiR RED View Post
    Basically just let it roll off your back as you move forward out of the way. If you are in the hole, set the pins so they are 1-2" below your deepest point. If you are deep in the hole you can sit down with it, otherwise just let it roll off and move forward. Remember, you can get hurt, the weight can't. Also, if you pick up an NSCA or ACSM book (two of the biggest governing bodies in certifying strength coaches and personal trainers) you are told to drop the weight on a squat if it is too much.

    Br
    That makes sense, exactly the answer I was looking for. Seems pretty self explanatory now that it's told to me lol either way much appreciated

  8. the advice give nabove is very solid but I'd be careful man.Blew out my femoral patella squatting in March and it's not the same anymore.Make sure that if your increasing the weights that your form is perfect or as close as you can be.

    Good luck buddy.

  9. Quote Originally Posted by Roniboney View Post
    the advice give nabove is very solid but I'd be careful man.Blew out my femoral patella squatting in March and it's not the same anymore.Make sure that if your increasing the weights that your form is perfect or as close as you can be.

    Good luck buddy.
    Thanks man..I think squatting is probably the most dangerous lift there is

  10. Quote Originally Posted by JoeySon View Post
    Thanks man..I think squatting is probably the most dangerous lift there is
    I don't know I almost gave out doing skull crusher the other day that was kind of scary too.
    Any how be safe.

  11. Quote Originally Posted by JoeySon View Post
    Thanks man..I think squatting is probably the most dangerous lift there is
    pretty much the big 3 are dangerous.

    Bench =bar falls on neck=dead,rotator cuff tears
    DL =herniated disks(I have 2 from powerlifting)
    Squats=herniation's,lumbar tears(got this too) and knee problems(got this also) from oly lifting in March/April

    In my opinion after pushing myself so hard and after having so many coaches telling me to lift heavy,coaching me on form and still getting injuries I think my strength/athletic weightlifting career is over.
    Gotta just bodybuild from now on.


    Make bloody sure you don't slack on foam rolling,doing warm-up cardio,stretches and if needs be lower the weight if your feeling off that day.Better safe than sorry.Once again good luck buddy

  12. Ditch the weight!!! No shame in dropping the bar over injuring yourself...

  13. Quote Originally Posted by Wookie80
    Ditch the weight!!! No shame in dropping the bar over injuring yourself...
    X2 it's not worth getting hurt. You may be embarsssed to drop it but there's no reason to be. EVERYONE in the gym has had to ditch weights before. At least, everyone who is actually serious about weightlifting

  14. Ditch the weight!!! No shame in dropping the bar over injuring yourself...

  15. I'm with you bro. I gotta find a gym that'll let me drop the weight after my final squat set to failure.

  16. Ya I think I'm going to stop adding weight or slow down until I feel my form is absolutely perfect. I think it's good right now but when my muscles start to wear out towards the end of my set, I begin to favor my right side and lean slightly. Can't be good for my knees or back

  17. Quote Originally Posted by JoeySon View Post
    Ya I think I'm going to stop adding weight or slow down until I feel my form is absolutely perfect. I think it's good right now but when my muscles start to wear out towards the end of my set, I begin to favor my right side and lean slightly. Can't be good for my knees or back
    Add in unilateral movements into your program. It'll help to correct the imbalance.
    M.Ed. Ex Phys


  18. Single leg movements after your squat session are ideal.

    You can't get hurt squatting if your hip, ankle, and adductor mobility are good.

    Are you performing bodybuilding squats or athletic/power lifting squats (wide stance/ass back) with emphasis on using your glutes and hamstrings?

  19. Get yourself a pair of 3/8 chains,along with a pair or adjustable links to close them. I like the 5 ft lengths.
    Set the pins high up so that the chains are 1-2 inches below the bottom position of your squat.
    Put the top of the chain loop in the pins and the bottom on the BB,so now you have a pair of CATCH CHAINS that take the spotter out of the equation.
    I also use these for benching,as well as chain supported good mornings.
    according to the lift,you can adjust the catch by moving the pins,chains,or both.

  20. You MUST work up til you BREAK FORM.
    Only THEN can you assess and address the weaknesses.
    Where and when you break form will show just what is the weak links in the lift.
    I suggest you watch "SO YOU THINK YOU CAN SQUAT" on elitefts website.
    I would post the link,but I gotta have 50 posts to do that.

  21. There is no need to go to failure in a strength training phase. You should be doing doubles or triples using the same weight. Then on your next cycle, ad five or ten pounds to your sets of 2-3 reps. I've been training alone forever, and I've just learned to get the last one up. Not to mention it's best when squatting heavy to use a squat rack. If all else fails, throw it off your back as others have mentioned. Training alone is the only way to go in my book, makes you own the weight Save the failure work for leg presses, extensions, curls, etc. if you must work to failure, but best not during your strength phase. Best of luck to you...

  22. Quote Originally Posted by JoeySon View Post
    So I've only recently been focusing on strength training and all has been going great. However I'm getting to the point where I'm starting to fail around 4 reps or so which is great but I'm almost always by myself. So my question may be stupid but what if I fail and can't get back up? Thanks
    taking squats to failure is uneccessary and will lead to more harm then good,
    I take my squats 1 rep short of failure and squat on my own,
    take a notepad, stop it short of failure write down your reps, next week do the same but aim to increase your reps on atleast 2 sets (i still aim to beat my previous by 1 rep on every working squat set) you will be working hard enough and using the principles of progressive overload to instigate growth, anyone that says what im saying is not true il dispute it with you to the ends of the earth,
    when it comes to bodybuilding there are always risks, and the benefits have to outweigh the risks for it to be worth the risk, squatting to failure is not worth causing permanent damage to the technical and delicate structures of the knee, causing such a a pressure build up that could result in a hernia or causing lower back to round which can cause anyhting from a slipped disc to general back problems,
    the reason is because when you take squats to failure your weakest muscles are the first to give way which usually lead to lumbar flexion which of course is a recipe for spinal disaster, so is squats to failure worth the risk? No not to me, i treat squats like i do deadlifts NEVER to failure for the same reasons above,

    my squat strength and thigh size is consistently going up and i am NOT squatting to failure, as long you are constantly using the principles of progressive overload and adding a new rep to your set which provides a new stimulus for growth, you will grow, even if you stop 4 reps short of failure...
    TT

  23. Quote Originally Posted by Mr.Testo View Post
    taking squats to failure is uneccessary and will lead to more harm then good,
    I take my squats 1 rep short of failure and squat on my own,
    take a notepad, stop it short of failure write down your reps, next week do the same but aim to increase your reps on atleast 2 sets (i still aim to beat my previous by 1 rep on every working squat set) you will be working hard enough and using the principles of progressive overload to instigate growth, anyone that says what im saying is not true il dispute it with you to the ends of the earth,
    when it comes to bodybuilding there are always risks, and the benefits have to outweigh the risks for it to be worth the risk, squatting to failure is not worth causing permanent damage to the technical and delicate structures of the knee, causing such a a pressure build up that could result in a hernia or causing lower back to round which can cause anyhting from a slipped disc to general back problems,
    the reason is because when you take squats to failure your weakest muscles are the first to give way which usually lead to lumbar flexion which of course is a recipe for spinal disaster, so is squats to failure worth the risk? No not to me, i treat squats like i do deadlifts NEVER to failure for the same reasons above,

    my squat strength and thigh size is consistently going up and i am NOT squatting to failure, as long you are constantly using the principles of progressive overload and adding a new rep to your set which provides a new stimulus for growth, you will grow, even if you stop 4 reps short of failure...
    TT
    Just because you made a challenge. If this proved true under all circumstances then we would all be squatting 1000 lbs for 20+ reps and have 40 inch quads. While the principal of progressive overload is sound, it is not the end all, be all answer. Plateaus in growth and strength will always occur even when using this method. Anyone who says on every single session, over a long period of time, they add weight and reps to any given exercise is full of it or is just starting out lifting.

  24. Quote Originally Posted by unclerico View Post
    You MUST work up til you BREAK FORM.
    Only THEN can you assess and address the weaknesses.
    Where and when you break form will show just what is the weak links in the lift.
    I suggest you watch "SO YOU THINK YOU CAN SQUAT" on elitefts website.
    I would post the link,but I gotta have 50 posts to do that.
    I actually watched that before I started on this routine and I really try and take his pointers to heart. Great video

  25. Quote Originally Posted by Roniboney View Post
    pretty much the big 3 are dangerous.

    Bench =bar falls on neck=dead,rotator cuff tears
    DL =herniated disks(I have 2 from powerlifting)
    Squats=herniation's,lumbar tears(got this too) and knee problems(got this also) from oly lifting in March/April

    In my opinion after pushing myself so hard and after having so many coaches telling me to lift heavy,coaching me on form and still getting injuries I think my strength/athletic weightlifting career is over.
    Gotta just bodybuild from now on.


    Make bloody sure you don't slack on foam rolling,doing warm-up cardio,stretches and if needs be lower the weight if your feeling off that day.Better safe than sorry.Once again good luck buddy
    I've heard great things on the foam rolling and want to give it a try although I'm a little unsure how it's done even after reading about it

  26. Quote Originally Posted by JoeySon View Post
    I've heard great things on the foam rolling and want to give it a try although I'm a little unsure how it's done even after reading about it
    There are a myriad of videos on Youtube.
    M.Ed. Ex Phys


  27. Quote Originally Posted by Rodja View Post
    There are a myriad of videos on Youtube.
    Oh ya there is that YouTube thing lol dur..thanks for pointing out what should be obvious

  28. Done after your workout or before?

  29. Quote Originally Posted by JoeySon
    Done after your workout or before?
    Either is fine. I personally do it about an hour before my warmup, time permitting, and in the evening on just about every day.

  30. Quote Originally Posted by tigerdb2 View Post
    Either is fine. I personally do it about an hour before my warmup, time permitting, and in the evening on just about every day.
    Ya I think before would work best
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