squats without a spotter?

Robert Unich said:

hello i want to start strength training but i wanted to know how can u
do things like squats-benchpress if u dont have a spotter??? ..i live
alone and would like to workout alone..is there certain machines at gyms
for squats where u dont need a spotter??? ..thanks for any advise-info

Power cage
step rack.

--
Jerry

In article <[email hidden]>,

(Robert Unich) said:

hello i want to start strength training but i wanted to know how can u
do things like squats-benchpress if u dont have a spotter??? ..i live
alone and would like to workout alone..is there certain machines at gyms
for squats where u dont need a spotter??? ..thanks for any advise-info

Easiest way is to do them in the powercage.

Another easy way is to do front squats where the bar can safely be dumped.
Or dumbbell squats.

You shouldn't need a spotter on any machines. I powerlift and olympic lift
very safely and very, very rarely use a spotter in training. You really
don't need one with most free weight exercises either. Just keep you ego
under control and lift within your limits.

"Robert Unich" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

hello i want to start strength training but i wanted to know how can u
do things like squats-benchpress if u dont have a spotter??? ..i live
alone and would like to workout alone..is there certain machines at
gyms
for squats where u dont need a spotter??? ..thanks for any
advise-info

Consider "Power To The People!" by Pavel Tsatsouline. It offers a
two-lift strength training program that's well-suited to someone who
wants to start strength training and requires only a rubber mat and a
barbell set. You deadlift and side press. One can make excellent
progress in overall strength using only these two lifts. Link to the
book - http://www.kbnj.com/ptp.htm

-S-
http://www.kbnj.com

Robert Unich said:

hello i want to start strength training but i wanted to know how can

u

Quoted message said:

do things like squats-benchpress if u dont have a spotter??? ..i live
alone and would like to workout alone..is there certain machines at

gyms

Quoted message said:

for squats where u dont need a spotter??? ..thanks for any

advise-info

The only thing I can't do with my current equipment is squat. I'm
limited to whatever weight I can pull over my head and set on my back.
My bench does have a "self spotter" for the bench press. If I can't
get the weight up just let it down and slide out. I've had to use it a
few times 🙂 Otherwise I do a lot of Deadlifts and a few bodyweight
excersizes.

Eric

thanks for the replys ... is there such-thing as a squat machine or
bench-press machine in gyms??

Robert Unich said:

thanks for the replys ... is there such-thing as a squat machine or
bench-press machine in gyms??

I've seen machines that emulate an incline bench press and a decline
bench press but none that emulate a squat. If you must use a machine
then you could probably do leg extentions, leg curls and calf work.

--
Jerry

"Robert Unich" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

thanks for the replys ... is there such-thing as a squat machine or
bench-press machine in gyms??

There are such things as squat machines, but they will probably hurt your
back; they force you to push the weight straight up and down, and your back
will probably not like that. Use free weights or a leg press; in either case
you want to get as much compression as you can ([censored] close to heels) without
your back rounding. Or do deadlifts, you can't really drop the bar on
yourself there.

Peter

Robert Unich said:

thanks for the replys ... is there such-thing as a squat machine or
bench-press machine in gyms??

Sure, but why do them when you have free weights there too? Free weights
give you a more complete workout as it's a compound exercise. In other
words, you need to stabilize the weight while doing the rep, benefiting the
surrounding muscles. In addition, most people would say it's easier on your
joints and connectivity tissue because free weights allow your body to
dictate the range and path of motion, not the machine's prescribed
path...which obviously doesn't fit all body types.

I still use some machines for some things. For lats for example. But for
the most part, free weights are superior.
--
-Larry

"Peter Allen" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Robert Unich" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

thanks for the replys ... is there such-thing as a squat machine or
bench-press machine in gyms??

There are such things as squat machines, but they will probably hurt your
back; they force you to push the weight straight up and down, and your

back

Quoted message said:

will probably not like that. Use free weights or a leg press; in either

case

Quoted message said:

you want to get as much compression as you can ([censored] close to heels)

without

Quoted message said:

your back rounding. Or do deadlifts, you can't really drop the bar on
yourself there.

I love deadlifts, but I don't like the occasional shin scrape.

Hobbes said:

In article <[email hidden]>,

(Robert Unich) said:

hello i want to start strength training but i wanted to know how can u
do things like squats-benchpress if u dont have a spotter??? ..i live
alone and would like to workout alone..is there certain machines at gyms
for squats where u dont need a spotter??? ..thanks for any advise-info

Easiest way is to do them in the powercage.

If your gym permits squatting in the curl/shrug cage.

BobMac
just had to say it....

Matthew said:

I saw a couple guys doing shoulder presses in the cage at my gym yesterday.
The funny thing is they used a chair they took from a rack that appears was
set up for that express purpose. They left the safeties where they would
typically be for a squat. I admit I am new to lifting; am I missing
something here?

Well, you'd figure it out eventually, but... some guys are idiots.

rm

BobMac <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Hobbes said:

In article <[email hidden]>,

(Robert Unich) said:

hello i want to start strength training but i wanted to know how can u
do things like squats-benchpress if u dont have a spotter??? ..i live
alone and would like to workout alone..is there certain machines at gyms
for squats where u dont need a spotter??? ..thanks for any advise-info

Easiest way is to do them in the powercage.

If your gym permits squatting in the curl/shrug cage.

I saw a couple guys doing shoulder presses in the cage at my gym yesterday.
The funny thing is they used a chair they took from a rack that appears was
set up for that express purpose. They left the safeties where they would
typically be for a squat. I admit I am new to lifting; am I missing
something here?

"BobMac" wrote

Quoted message said:

Matthew said:

I saw a couple guys doing shoulder presses in the cage at my gym
yesterday.
The funny thing is they used a chair they took from a rack that appears
was
set up for that express purpose. They left the safeties where they would
typically be for a squat. I admit I am new to lifting; am I missing
something here?

Well, you'd figure it out eventually, but... some guys are idiots.

How can you make such an unsubstantiated statement?? Do you have any proof,
cites or studies? Or even a tall tale or two? ;-)

Lee Michaels said:

"BobMac" wrote

Quoted message said:

Matthew said:

I saw a couple guys doing shoulder presses in the cage at my gym
yesterday.
The funny thing is they used a chair they took from a rack that appears
was
set up for that express purpose. They left the safeties where they would
typically be for a squat. I admit I am new to lifting; am I missing
something here?

Well, you'd figure it out eventually, but... some guys are idiots.

How can you make such an unsubstantiated statement?? Do you have any proof,
cites or studies? Or even a tall tale or two? ;-)

Heh!

Word!!

The fact of the matter is, if you will forgive my interjection, is
that while it may be very clear to you, and notwithstanding any
viewpoints to the contrary, it makes sense and is only reasonable,
that one should arrive at the clear conclusion, all else being equal
and taking into consideration any views to the contrary, that at the
end of the day, all things duly considered, and at the risk of
sounding controversial, it must be obvious to all concerned, that when
all has been taken into account, and without fear nor favour, that
talking in clichés is an exercise in futility, committed by fools that
haven't got an original thought in their empty heads!!

HTH

Robert Unich said:

hello i want to start strength training but i wanted to know how can u
do things like squats-benchpress if u dont have a spotter??? ..i live
alone and would like to workout alone..is there certain machines at gyms
for squats where u dont need a spotter??? ..thanks for any advise-info

Buy a power rack (aka power cage).

--
spammage trappage: replace fishies_ with yahoo

I'm going to die rather sooner than I'd like. I tried to protect my
neighbours from crime, and became the victim of it. Complications in
hospital following this resulted in a serious illness. I now need a bone
marrow transplant. Many people around the world are waiting for a marrow
transplant, too. Please volunteer to be a marrow donor:
http://www.abmdr.org.au/
http://www.marrow.org/

Dnia 2005-03-02 [email hidden] napisa³(a):

Quoted message said:

The only thing I can't do with my current equipment is squat. I'm
limited to whatever weight I can pull over my head and set on my back.

Have you tried hack squats? I mean, this deadlift-like movement, where
you lift a barbell form the floor from behind your legs.

Also, if you want to invest a bit of time to learn power cleans, you can
clean a barbell and do front squats with it. After a while it seems to
be natural, I heard 😉.

Quoted message said:

My bench does have a "self spotter" for the bench press. If I can't
get the weight up just let it down and slide out. I've had to use it a
few times 🙂 Otherwise I do a lot of Deadlifts and a few bodyweight
excersizes.

There is this whacky deadlift, where you pull a barbell which is in
between your legs and perpendicular to the body plain. One hand in
front, second in the back. Not that I tried, but maybe you will like
it for a bit of diversity.

--
Andrzej Rosa 1127R
I'm on a medication strike until the FDA stops openly sucking the [censored]
of the pharma industry. I mean, at least they ought to do it behind
closed doors.

Andrzej Rosa said:

Dnia 2005-03-02 [email hidden] napisa³(a):

Quoted message said:

The only thing I can't do with my current equipment is squat. I'm
limited to whatever weight I can pull over my head and set on my

back.

Quoted message said:

Have you tried hack squats? I mean, this deadlift-like movement,

where

Quoted message said:

you lift a barbell form the floor from behind your legs.

Also, if you want to invest a bit of time to learn power cleans, you

can

Quoted message said:

clean a barbell and do front squats with it. After a while it seems

to

Quoted message said:

be natural, I heard 😉.

I'll have to into hack squats. I basically am doing a power clean for
reguar squats right now. But I hit a wall at 135lbs last time. It was
easy enough to pull 20 reps with a little effort. Its much easier to
rely heavily on Deadlifts.

Eric

<[email hidden]> wrote in message
news:[email hidden]...

Andrzej Rosa said:

Dnia 2005-03-02 [email hidden] napisa³(a):

Quoted message said:

The only thing I can't do with my current equipment is squat. I'm
limited to whatever weight I can pull over my head and set on my

back.

Quoted message said:

Have you tried hack squats? I mean, this deadlift-like movement,

where

Quoted message said:

you lift a barbell form the floor from behind your legs.

Also, if you want to invest a bit of time to learn power cleans, you

can

Quoted message said:

clean a barbell and do front squats with it. After a while it seems

to

Quoted message said:

be natural, I heard 😉.

I'll have to into hack squats. I basically am doing a power clean for
reguar squats right now. But I hit a wall at 135lbs last time. It was
easy enough to pull 20 reps with a little effort. Its much easier to
rely heavily on Deadlifts.

Take a look here:

http://www.dragondoor.com/wpkb12.html?kbid=1022#hack

for a true hack squat, which is not the same thing as a behind the back
deadlift. These are tough lifts - I've yet to manage 70 lbs and getting
53 lbs. was tough. I'm guessing one could do it with a hex dumbbell
stood on end - I use a kettlebell.

-S-
http://www.kbnj.com

Lee Michaels said:

How can you make such an unsubstantiated statement?? Do you have any proof,
cites or studies? Or even a tall tale or two? ;-)

Well, there was that pair, back in the day, doing monstrously heavy
shrugs in the shrug/curl cage. They were average-small guys, except they
had traps nearly as big as their legs.

Just in case, I asked them if they were training for any particular
sport. No, they just liked the look.

rm