For those w/ access to squat racks

L Sass

L Sass

Cathlete
How heavy do you squat? I'm trying to guage myself since I recently joined a gym. Never had access to a rack before, so I was limited to what I could safely lift over my head and place on my shoulders. But now that I can use a rack, I'm curious as to how heavy you all go using a barbell? TIA.
 
I have squatted as heavy as 125#s. But I slowly worked my way up to it. I don't squat heavy right now because I am working on some low back issues (not r/t squatting btw) and front to back imbalances). Just start where you are comfy and work your way up slowly. Remember, to increase your wt, you may need to reduce the reps and increase your rest time.
 
I agree with Catherine to slowly work your way up in weight with squats. I was doing my own Pyramid style workout with squats starting at 90#. I wanted to increase 5# each set but mistakenly increased 10#, so actually I did 8 reps at 110#....:)
 
Hey Lorrie! I top out at 125 on squats as well. But like everybody else said, I took my time getting to that weight. (and that's not a Smith Machine squat....an un-aided squat, although you probably already knew that! LOL)

Gayle
 
I use the smith machine & I squat about 175 (I prefer the smith machine b/c it forces you to keep proper form). I think probably less on a freestyle squat rack, but it's been so long I can't remember.
 
LauraMax

When squating w/smith machine where do you place your feet? I've been lifting for a while but am experiencing low back pain. I 've been wondering if it's due to improper form or this extra 10-15 lbs I've put on which is causing stress to my lower back/knees. I wonder if it could be excessive pounding from kickboxing, lunges and leg work
 
Actually my PT told me to avoid using the smith machine for squats because of the alignment. She suggested using the squat rack instead. If I can get a reference from her to share I will. I can say personally that my back likes me better when I stick to the squat rack for squats. I do use the smith machine for split legged though.
 
Hmmm. I've been using it for about 15 years without any issues at all. In fact, the reason I switched from freestyle squats was b/c they bothered my lower back & the smith machine was much more comfortable.

nspire, the smith machine movement is very similar to freestyle squats. I guess I place my feet about 18-24 inches forward from the bar, so I still end up in the "sitting in a chair" position as with freestyle squats.
 
LM, I too have always heard smith machines are bad for you because they actually keep you in a very un-natural position. I guess it's like anything else out there. You have lovers and haters for everything.
 
fit_fairy said:
LM, I too have always heard smith machines are bad for you because they actually keep you in a very un-natural position. I guess it's like anything else out there. You have lovers and haters for everything.
Click to expand...

Also it depends on form--as with anything, if you use it correctly it's a better alternative. Incorrectly you'll end up in traction.
 
This is a timely thread for me.. I just started using the squat rack at my gym about a month ago and its great to be able to go so heavy now. (been doing the Leg Press and Smith Machines on my leg days and this has been a fun new challenge to conquer.. its very different than either of those machines...

I can do 135# right now 3 sets of 8. However that is only when I'm feeling pretty strong and energized that day. I've noticed that at that heavy of a weight ( for me) at the last set I will cheat the move and not go down as low as I should. I usually back off to about 115# and my form is much better.

Start light and really focus on your form. When I first started them, I was surprised at how much of your core comes into use trying to maintain your body upright with such a heavy weight. Also, the first couple of times you try them, maneuvering around with the bar feels pretty awkward, so really make sure you take your time and focus on your leg and hand placement before putting the bar on your shoulders.

If you have a trainer or spotter, have them check you for proper alignment the first few times.. you'll be playing around w/ a lot more weight, you'll want to make sure you are solid with your form.

Take care, Lynn M.
 
 
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