Ok, I’m new to lifting and have been going to gym lately. My gym has 1 squat rack, and it is rarely used. I was wondering what exercises were ok to use in the squat rack. I want to do military presses, deadlifts, cleans, and of coarse squats.
Now I understand it wouldn’t be cool to do bicep work in the squat rack, since every gym has plenty of bicep stations; but is it ok to do these exercises in the squat rack?
Why do you need to do dead lifts and cleans in a squat rack?
Military presses can be iffy. You can always do a clean to get the bad up and then military press away outside of the rack.
a little common sense never hurt anyone
If no one else is using it, do whatever the hell you want. Curl in it, one legged bosu ball pat head while rubbing belly with dumbbells in it, etc.
If there are other people who use it, only use it when you can’t safely perform a lift without it.
simple.
In my gym, there is very limited space. Aside from the machines, the main freeweight space is devoted to bench presses. If I were to say, use the bar from the bench to do military presses; I would be getting in the way of people around me. And since the bench area is always crowded, I don’t want to do this.
As far as deadlifting or cleaning outside the rack, there is traffic behind the squat rack as it is near the leg press machine. And there are people walking by as the squat rack is near an entrance to the hallway. I know, the nerve of these gym owners!
My gym has several racks. If I need to do something with a lot of weight, like barbell shrugs, I’ll use a rack so long as there’s another open. I wouldn’t use it for anything I can use a fixed-weight barbell for.
[quote]evansmi wrote:
If no one else is using it, do whatever the hell you want. Curl in it, one legged bosu ball pat head while rubbing belly with dumbbells in it, etc.
If there are other people who use it, only use it when you can’t safely perform a lift without it.
simple.[/quote]
pretty much dont have to say anything thats jus how it works
basically if you don’t need to use the squat rack to do the exercise, don’t be in the squat rack doing it
I could understand using the squat rack if barely anyone is in the gym but you never know when someone is going to want to use it. It annoys me when I want to squat and some hobo is doing an exercise they could easily do outside the rack. Now if the gym is poorly designed and there’s literally no room elsewhere to do the exercise, then oh well you can’t do anything about it.
In general. use the least amount of equipment and floorspace
I never understood why guys wont pick a barbell off the floor to curl? Yet in all likelihood do rows,deads,ect that require lifting from the floor. Old Gym rule,unless your curling 135lbs,dont use the squat rack.
I use the squat rack to deadlift (well, the bar) and to, well, squat. I personally have no problem with you doing the exercises you listed in or around the squat rack.
Lol, I’m such an asshole sometimes though. I’ll walk up to someone curling in the squat rack and ignorantly ask, “Um, excuse me sir, um, what’s this machine called?” He answers, “squat rack” and I reply all-knowingly, “then stop fucking curling in it!” Gets the job done every time.
[quote]Padilla7921 wrote:
Lol, I’m such an asshole sometimes though. I’ll walk up to someone curling in the squat rack and ignorantly ask, “Um, excuse me sir, um, what’s this machine called?” He answers, “squat rack” and I reply all-knowingly, “then stop fucking curling in it!” Gets the job done every time.
[/quote]
such a bad ass
[quote]Blongo wrote:
Padilla7921 wrote:
Lol, I’m such an asshole sometimes though. I’ll walk up to someone curling in the squat rack and ignorantly ask, “Um, excuse me sir, um, what’s this machine called?” He answers, “squat rack” and I reply all-knowingly, “then stop fucking curling in it!” Gets the job done every time.
such a bad ass[/quote]
haha for real you must be the tough guy no asks to jump in with
[quote]diamonddelts59 wrote:
Blongo wrote:
such a bad ass
haha for real you must be the tough guy no asks to jump in with
[/quote]
Nah, I always let people jump in with me when it’s feasible. There’s a pretty good atmosphere in my gym, and I usually keep it going. However, if I leave my straps and logbook in the squat rack while I get a drink from the fountain and come back only to find someone curling in it, the situation will not be pretty. Just the frat boys.
squats
lunges
goodmornigs
stiff leg deads
reverse push-up
curls
The Power Rack is always cool for
Squats
Front Squats
Box Squats
Zercher Squats
Pin Pulls (Partial Deadlifts)
Rack Lockouts (Partial Bench Press)
Benching without a spotter
Incline Benching without a spotter
Pull-ups
Lunges
Overhead Pressing
Overhead Squats
The Smith Machine is for
Extreme Stretching (DC Style)
Inverted Rows
Barbell Push-ups
I’m not saying smith machines are the devil. I’m just saying if there’s someone whose got a power belt and is sitting on the bench next to the power rack you’re doing inverted rows on, you should probably just do them at the smith machine.
Curling in a Power Rack or a Squat Rack is not to be done unless there is another Power Rack available. If your gym only has 1 squat rack and 1 power rack, then curl in the squat rack so you do not prevent anyone from doing Pin Pulls or anything else that demands the safety pins be adjusted. If your gym has 2 open power racks, you may curl in one of them.
If you are curling in a power rack or squat rack, you must have already done an exercise more badass than curls that day. So if you’re doing an Upper Body day, save the curls to the end. If you’re doing a full-body day, save the curls for the end. If you’re doing an Arms day, you should have done Close Grip Bench Press before you started curling.
If you are doing ultra cheat-like-hell curls to improve your discus throw, you should go use the bumper plates or a Strongman Log.
[quote]Padilla7921 wrote:
diamonddelts59 wrote:
Blongo wrote:
such a bad ass
haha for real you must be the tough guy no asks to jump in with
Nah, I always let people jump in with me when it’s feasible. There’s a pretty good atmosphere in my gym, and I usually keep it going. However, if I leave my straps and logbook in the squat rack while I get a drink from the fountain and come back only to find someone curling in it, the situation will not be pretty. Just the frat boys.[/quote]
oh haha why didnt you specify i cant stand the douchebags that go to the gym just to curl and go home… no doubt then
[quote]diamonddelts59 wrote:
Padilla7921 wrote:
Nah, I always let people jump in with me when it’s feasible. There’s a pretty good atmosphere in my gym, and I usually keep it going. However, if I leave my straps and logbook in the squat rack while I get a drink from the fountain and come back only to find someone curling in it, the situation will not be pretty. Just the frat boys.
oh haha why didnt you specify i cant stand the douchebags that go to the gym just to curl and go home… no doubt then[/quote]
I mean to say “Just ASK the frat boys.” Meaning: ask them about the not so pretty situations I’ve been in, as they’re usually the ones that curl in the squat rack while my stuff is still clearly there, which always grinds my gears.
Note: “frat boys” is a term I use for anyone who doesn’t work out properly.
Edit…Story: I was incline leg pressing once and after a set I got up to quickly walk it off, and I was literally on the other side of the machine when a girl who had been standing a few feet away sat down while her frat boyfriend removed plates for her. What a mess that was…
My gym’s squat racks all have platforms with them, so they are aloso for oly lifting, deadlifting, etc.
I do militaries in the squat rack.