Author Topic: Doing squats without a spotter... (Read 8932 times)

nodeal · « **on:** October 16, 2009, 01:29:29 PM »

I used to do it all the time. I always did squats solo and never even thought twice about it, but I've started squatting a decent amount more since then. I'm totally apprehensive about squatting alone, and I don't know whether it's a reasonable or irrational fear. For a good year or so I've had a consistent gym partner, and having a spot for squats was never an issue. Now that I'm once again left alone without a spot, I feel a reluctance to get into the squat rack alone; something I've never felt before. Maybe it's the increase in weight since I used to squat by myself, maybe I'm used to the security of having a spotter, maybe it's the couple of minor injuries I've incurred that make me more cautious, or maybe I'm being a bitch!

Do you guys squat heavy alone? Should I just go for it or make an effort to get a spotter on days I plan on doing squats?

medici · « **Reply #1 on:** October 16, 2009, 01:33:23 PM »

Try a power rack.

YoungBlood · « **Reply #2 on:** October 16, 2009, 01:41:33 PM »

I'll squat heavy alone, always have. More often than not, I'm alone without a partner in the gym.
I saw an article once that I've followed the advice of ever since, talked about using your fear and turn it into motivation.
I usually take the pins out of the safety slots, because I use that "fear and stupidity" to get that extra rep. Knowing the pins are not there, and the noise would cause great embarrassment if I failed, it provides an extra spark that will allow me to get out of the bottom position with a heavy weight on my back. In my old gym, I would even go as far as taking the Barbell out of the Power Rack and use it in the middle of the floor with the stands similar to Ronnie Coleman. After getting used to this method, I was really happy with the results.

medici · « **Reply #3 on:** October 16, 2009, 01:44:32 PM »

Quote from: YoungBlood on October 16, 2009, 01:41:33 PM

I'll squat heavy alone, always have. More often than not, I'm alone without a partner in the gym.
I saw an article once that I've followed the advice of ever since, talked about using your fear and turn it into motivation.
I usually take the pins out of the safety slots, because I use that "fear and stupidity" to get that extra rep. Knowing the pins are not there, and the noise would cause great embarrassment if I failed, it provides an extra spark that will allow me to get out of the bottom position with a heavy weight on my back. In my old gym, I would even go as far as taking the Barbell out of the Power Rack and use it in the middle of the floor with the stands similar to Ronnie Coleman. After getting used to this method, I was really happy with the results.

Seems good up to around 800lbs.

Pecs · « **Reply #4 on:** October 16, 2009, 01:45:28 PM »

Quote from: nodeal on October 16, 2009, 01:29:29 PM

I used to do it all the time. I always did squats solo and never even thought twice about it, but I've started squatting a decent amount more since then. I'm totally apprehensive about squatting alone, and I don't know whether it's a reasonable or irrational fear. For a good year or so I've had a consistent gym partner, and having a spot for squats was never an issue. Now that I'm once again left alone without a spot, I feel a reluctance to get into the squat rack alone; something I've never felt before. Maybe it's the increase in weight since I used to squat by myself, maybe I'm used to the security of having a spotter, maybe it's the couple of minor injuries I've incurred that make me more cautious, or maybe I'm being a bitch!

Do you guys squat heavy alone? Should I just go for it or make an effort to get a spotter on days I plan on doing squats?

Use a squat rack.... and put safety bars (is that what its called??)

affeman · « **Reply #5 on:** October 16, 2009, 02:00:12 PM »

No need for a spotter when squatting, never ever failed a last rep in squats.

The Showstoppa · « **Reply #6 on:** October 16, 2009, 02:01:09 PM »

Did someone say spotter?

benchthis · « **Reply #7 on:** October 16, 2009, 02:06:59 PM »

squats pffff.... real men do leg extensions and body weight lunges

figgs · « **Reply #8 on:** October 16, 2009, 02:08:50 PM »

Quote from: affeman on October 16, 2009, 02:00:12 PM

No need for a spotter when squatting, never ever failed a last rep in squats.

If you don't go to failure you don't understand the difference between you not needing a spotter and nodeal not needing a spotter. I've spotted nodeal. There is indeed no deal to take on the challenge of a leg workout lightly. 3 warm up sets followed by 6 sets of motherless intensity. No deal.

I havn't worked out in 2 and a half months and my legs are beyond brutal. The hours of mowing my new job demands grew me calves a bit as well.

haider · « **Reply #9 on:** October 16, 2009, 02:10:22 PM »

What rep range are you squatting in? Even when I was doing triples/doubles I was working out solo.. might wanna get over that fear, or alternatively lighten up the load a bit, don't have to train super heavy to get big.

BB · « **Reply #10 on:** October 16, 2009, 02:14:11 PM »

1) Use a Power rack.

2) Have your gym buy a Safety squat bar. They're easy to ditch if you get in trouble.

3) Learn to front squat big. Great for quad development, and you can dump it easy as pie.

4) Trap bar deadlifts off of a platform. This is a decent sub for squats.

5) Play with foot and trunk position for back squating. Certain positions are easier to dump than others.

If you have time, try to watch a few videos of Olympic lifters losing back squats, etc.... They are probably the best teachers of how to safely ditch a lift.

aliamini · « **Reply #11 on:** October 16, 2009, 09:25:00 PM »

Free weight squat is the dumbest exercise a bber can do … everyone goes and says free weight … for what

only cause Arnold and the guys from yesteryear did it!!! Then experts come up and say u need to do free weights squat and bench presses to strengthen ur joins … ur joints will get repaired and strengthened by the growth factors due to training anyway … but look at it this way … if u can lift free weight 80% of what u can lift on a machine … as the other 20% is going into balancing the weight … y lift just that and loose strength in balancing the weight which will add no added muscle gain !!!

Hypertrophy is achieved by lifting heavy … as heavy was never determined by a number … it is the amount that u can lift/feel resisting the targeted muscle group … so in a machine u can actually focus all the weight on ur targeted muscle group by using ur full strength to resist the weight and not loose any in balancing the weight...

Free weight was never an indication of “HARDCORE” but when u get illiterate, top notch or professional bbers tell u that u can’t build muscle without free weights and u cant build a good foundation with out free weight + that is what is written in most magazines … everyone heads to the free weight path to build a solid foundation and be “HARDCORE”

Have u ever realized that bench press with barbell actually twists ur wrist from its idle position … have u ever thought why the bench press machines r built with a 45degree twisted handles … cause that is the idel wrist position … as in the wrist is not twisted + the forearm muscle is not tense

Ur better off with hack squats

Good luck with training

io856 · « **Reply #12 on:** October 16, 2009, 09:29:30 PM »

Quote from: aliamini on October 16, 2009, 09:25:00 PM

Free weight squat is the dumbest exercise a bber can do … everyone goes and says free weight … for what only cause Arnold and the guys from yesteryear did it!!! Then experts come up and say u need to do free weights squat and bench presses to strengthen ur joins … ur joints will get repaired and strengthened by the growth factors due to training anyway … but look at it this way … if u can lift free weight 80% of what u can lift on a machine … as the other 20% is going into balancing the weight … y lift just that and loose strength in balancing the weight which will add no added muscle gain !!!

Hypertrophy is achieved by lifting heavy … as heavy was never determined by a number … it is the amount that u can lift/feel resisting the targeted muscle group … so in a machine u can actually focus all the weight on ur targeted muscle group by using ur full strength to resist the weight and not loose any in balancing the weight...

Free weight was never an indication of “HARDCORE” but when u get illiterate, top notch or professional bbers tell u that u can’t build muscle without free weights and u cant build a good foundation with out free weight + that is what is written in most magazines … everyone heads to the free weight path to build a solid foundation and be “HARDCORE”

Have u ever realized that bench press with barbell actually twists ur wrist from its idle position … have u ever thought why the bench press machines r built with a 45degree twisted handles … cause that is the idel wrist position … as in the wrist is not twisted + the forearm muscle is not tense

Ur better off with hack squats

Good luck with training

Tom Platz

Swedish Viking · « **Reply #13 on:** October 16, 2009, 11:19:10 PM »

Everyone starts without a spotter. Worst thing that happens is you dump it on the safeties dude. Giddy up!

YoungBlood · « **Reply #14 on:** October 16, 2009, 11:26:23 PM »

Quote from: aliamini on October 16, 2009, 09:25:00 PM

Ur better off with hack squats

So you can take your hamstrings out of the movement, and eventually fuck your knees up even worse than what you say with BB Squats.

Right....

Samourai Pizzacat · « **Reply #15 on:** October 16, 2009, 11:30:51 PM »

Quote from: io856 on October 16, 2009, 09:29:30 PM

Tom Platz

Tom Platz had the genetics for those crazy legs, whichever way Tom trained, he would've had crazy legs.

Mrdibbs · « **Reply #16 on:** October 16, 2009, 11:38:44 PM »

Get stands, high bar placement. Bomb it twice and from then onwards youll never feel safer.

io856 · « **Reply #17 on:** October 16, 2009, 11:48:53 PM »

Quote from: Samourai Pizzacat on October 16, 2009, 11:30:51 PM

Tom Platz had the genetics for those crazy legs, whichever way Tom trained, he would've had crazy legs.

Stark · « **Reply #18 on:** October 17, 2009, 01:07:10 AM »

always squat alone - once you "dropped" the weight you loose the fear - I really dont care that much if I offend somebodies ears when I let the weight roll of my back, my back is more important - happend twice this year to me and so far nobody said a thing.

aliamini · « **Reply #19 on:** October 17, 2009, 01:10:53 AM »

Quote from: YoungBlood on October 16, 2009, 11:26:23 PM

So you can take your hamstrings out of the movement, and eventually fuck your knees up even worse than what you say with BB Squats.

Right....

no ... it depends how u perform the exercise ... most people still dont know how to bench press or squat ... the foot positioning was never the key to a right exercise ... u have to press the right way by positioning ur foot a bit forward and pressing with ur toes (not doing getting ur calf involved but rather pressing with ur quad muscle and isolating all the other secondary muscles that incorporate in a regular bb squat)

u can fuck up ur knees with either way if ur not doing the squat at a correct manner, meaning squat is not just lifting and squaring (cause u r not doing it for a power lifting purpose) u wan to target the quad muscle and create a hyperemia environment to fatigue it.

HTexan · « **Reply #20 on:** October 17, 2009, 01:13:08 AM »

Quote from: medici on October 16, 2009, 01:33:23 PM

Try a power rack.

x2

Stark · « **Reply #21 on:** October 17, 2009, 01:18:57 AM »

local hero · « **Reply #22 on:** October 17, 2009, 02:31:16 AM »

using a spotter for squats,,,, if your upto or over 4 plates a side,,, what the fuck could a spotter do to help you?, unless your got a silverback gorrilla standing behind you your fucked, much better squating alone, and if it goes wrong dump it behind you, or drop on the safety pins..

Method101 · « **Reply #23 on:** October 17, 2009, 02:49:55 AM »

I do them in power rack, alone with nobody else in my house lol

mental_masturbator · « **Reply #24 on:** October 17, 2009, 03:32:02 AM »

Might consider getting these if you push yourself to the limit.

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1227

Oly-lifters seem to dump back squats without too much drama. 'Course they've got bumper plates, platforms, and don't generally do more than a few reps...