Squatting inside the squat rack. (Short person help.)

[cbour1018]

So I'm 5'6", and I like to do really deep ATG squats. With the squat racks that my gym has (see attached for similar), I'm too short to squat all the way through my full ROM without hitting the safety bars, so what I usually do is walk it out of the rack completely to do my set, then walk it back in to rack it.
As I'm starting to increase my weights into uncharted territories, I'd definitely feel safer having safety bars. What can I do to let myself still get my full ROM while being within the rack? My gym has many of those aerobic steps, but it could be a little dangerous trying to step backwards onto one of those with weight on my back.

Any advice?

[CliveWarren]

Are there any power racks at your gym? If not, maybe look atgoing to a different/better gym?

[cbour1018]

No, I wish they had some. Looking into a new gym is something I may end up needing to do

[henchteen]

you should be fine, I squat outside the racks as well , I do get a bit scared with 200lbs on my back,I'd recommend using a power rack at your gym or buying one yourself. You can substitute squats with box squats or even do them with dumbbells but nothing beats original ATG squats, even the pros use stands.

[Cleveland33]

you should be fine,

Dumb

It only takes one time

[judgecrandall]

You'll either need to make yourself taller or the safeties shorter (I'm assuming the safeties aren't adjustable). Are the safeties way too high, or are you just a little bit too short? If it's not a huge disparity, weightlifting shoes with a heel could help (depending on what shoes you currently lift in). I wouldn't trust those aerobic steps to hold that much weight. What about putting some 45s on the ground in the rack with the flat side up and using those to raise yourself up?

The best solution would be to start building your home gym and get a power rack or move to a gym that has power racks.

[cbour1018]

(I'm assuming the safeties aren't adjustable).

Correct. I squat in Chucks. I may give weightlifting shoes a try and get that extra .5"-.75". I looked into it, and those aerobicsteps are rated for 225 lbs (realistically more like 300 lbs) so yeah, that's out of the question completely.

You may be right though. Home gym or new gym could be the way to go.

Thanks for the help.

[Ej63090]

Bring a sturdy platform. Buy a couple sheets of plywood and screw together 4 2
4x4 sections of 3/4.

[Synthetickiller]

you should be fine, I squat outside the racks as well , I do get a bit scared with 200lbs on my back,I'd recommend using a power rack at your gym or buying one yourself. You can substitute squats with box squats or even do them with dumbbells but nothing beats original ATG squats, even the pros use stands.

This is some of the worst info I've heard in a while.

Lift safe or die. We all own racks for a reason.

[ironwill2008]

So I'm 5'6", and I like to do really deep ATG squats. With the squat racks that my gym has (see attached for similar), I'm too short to squat all the way through my full ROM without hitting the safety bars, so what I usually do is walk it out of the rack completely to do my set, then walk it back in to rack it.
As I'm starting to increase my weights into uncharted territories, I'd definitely feel safer having safety bars. What can I do to let myself still get my full ROM while being within the rack? My gym has many of those aerobic steps, but it could be a little dangerous trying to step backwards onto one of those with weight on my back.

Any advice?

There's no practical way to get around the problem, OP. "Squat" racks are almost useless because the manufacturers don't bother to make the safety rails adjustable.

Don't put anything inside the rack to stand on; that's an injury looking for a victim.

[madsmith]

hacksquat or front squat.

[Synthetickiller]

hacksquat or front squat.

\

Machines are not a substitute for free squats, ever.

Front squats are great, but not a replacement for back squats.

[CliveWarren]

I guess the first best possible solution would be to appeal to management explaining your case. Certainly 5'6" would be the 50 percentile of height when women are included. They could relegate the old "squat rack" for barbell bicep curls as god intended.

[useport80]

build a home gym or find a new gym.

my golds gym has two fixed racks like you attached, but they only left 3 feet of space at the entrance of the rack, so squatting outside the rack is still very tough, if at all possible. squat stands are great if you have rubber flooring and bumper weights, so you can bail if u fail.

[daniel327]

you should be fine, I squat outside the racks as well , I do get a bit scared with 200lbs on my back,I'd recommend using a power rack at your gym or buying one yourself. You can substitute squats with box squats or even do them with dumbbells but nothing beats original ATG squats, even the pros use stands.

Reds gunna red.

Are you related to PaulWog?

[dieselmike]

If you must use that gym and squat outside the rack, get a good spotter behind you. And someone who knows WTF he is doing. Not some kid with toothpick legs who feels that a proper Squat spot is putting 2 fingers under the bar to "help" you with last rep. It may not look like the most manly thing, but that spotter has to get behind you and close to you. Ready to get his arms around your rib cage, palms on your chest, his belly against your lower back, and "squat" it up with you if you run into trouble.

Ultimate solution is to get a power cage like many of us here and lift at home. If you really prefer the gym atmosphere with all the testosterone in the air, (not to mention all the bad form idiots who don't know what they are doing) then find one with a power cage with adjustable safeties.

And by the way, reps to you for squatting ATG! Another reason I can't stomach going to gyms. Watching these kids doing half squats and thinking they are "da man". Makes me want to sic Rippetoe on their Arse!

[thedickus]

Are you related to PaulWog?

You must spread some Reputation around before giving it to daniel327 again.

[TheDude8734]

Are you related to PaulWog?

Now that's a name I haven't seen in a while...

The advocacy of using stability balls instead of a bench has declined since he's been MIA.

[PaulRivers]

The way people normally squat safely around this is by using a power cage -


As you can see, the adjustable safety bar can be adjusted very very low.

Advice to just not worry about it, or even to use a spotter, is stupid. When you're putting > your bodyweight on your back, you need to be able to do it safely. If you go with a spotter, you're putting your safety in someone else's hands - but more importantly the only way to use a spotter with a squat safely is to have 2 spotters, one on each side of you to grab their side of the barbell. If you have 2 friends that could trust, that could work, but 1 spotter simply isn't effective for doing squats. If you cannot get 400lb's up, one guys arms aren't going to be able to do it in emergency cases either.

Some people do do a technique where they learn to dump the bar off your back, but it's a risk I wouldn't take when the weight gets higher than your bodyweight.

[deadwoodgregg]

\

Machines are not a substitute for free squats, EVER.

That is a broad statement the way you worded it. Your advice would not be correct for ALL lifters.

[Squeebo]

Please don't step on any type of small jerryrigged platform you slip into the rack. That would be more dangerous than squatting outside the rack.

It's a slightly different exercise, but if you're going to be at this gym for a while you might think about learning front squats. Once you have the movement down it's pretty easy to dump the bar. It's more controllable in front of you. Holding something behind your neck is a pretty uncontrolled position and not a good idea if you don't have safeties.

[dieselmike]

Advice to just not worry about it, or even to use a spotter, is stupid. When you're putting > your bodyweight on your back, you need to be able to do it safely. If you go with a spotter, you're putting your safety in someone else's hands - but more importantly the only way to use a spotter with a squat safely is to have 2 spotters, one on each side of you to grab their side of the barbell. If you have 2 friends that could trust, that could work, but 1 spotter simply isn't effective for doing squats. If you cannot get 400lb's up, one guys arms aren't going to be able to do it in emergency cases either.

Some people do do a technique where they learn to dump the bar off your back, but it's a risk I wouldn't take when the weight gets higher than your bodyweight.

If you read carefully what I suggested to OP is to use a spotter if he MUST use that gym. We don't know his situation. He may have just gotten locked into a 2 year commitment at that gym and can't get out of the contract. Maybe he can't afford a different gym. We don't know. I go on to say said spotter must know what he is doing. (Most do not). Also I used the word "ultimately" as a permanent solution to squatting safely is indeed with a cage setting the safeties at a proper height. Basically every one here has already said "use a power cage". I think he gets that. I am merely advising what to be aware of if that is not an option for him right now.

Of course showing a pic of a guy with a hefty 135 lbs on his back that looks like he just finished running a marathon as opposed to spending some time under some iron is real solid reinforcement of this matter.

[Synthetickiller]

That is a broad statement the way you worded it. Your advice would not be correct for ALL lifters.

Unless it's a rehabilitation situation, can you find me an example of a machine that is a substitute for free squats then?

Even then, rehab using machines is still not a substitute.

[deadwoodgregg]

Unless it's a rehabilitation situation, can you find me an example of a machine that is a substitute for free squats then?

Even then, rehab using machines is still not a substitute.

Pendulum Power Squat is very similar to a barbell squat. Weight is still on your back. Videos on Youtube.

[dieselmike]

Pendulum Power Squat is very similar to a barbell squat. Weight is still on your back. Videos on Youtube.

I just looked up this contraption on youtube. No way this is as effective as a loaded barbell on your back. Lifter not responsible for balancing the weight. The path of the movement is still a fixed path. That is unnatural and not the way the body is meant to move. The deep squat is a very natural movement and no machine replicates it.

[deadwoodgregg]

I just looked up this contraption on youtube. No way this is as effective as a loaded barbell on your back. Lifter not responsible for balancing the weight. The path of the movement is still a fixed path. That is unnatural and not the way the body is meant to move. The deep squat is a very natural movement and no machine replicates it.

You are entitled to your opinion. When I use it my legs are telling me that they are being worked like a barbell squat.
Read SK's statement that I commented on. He used the term "ever". That was the part that I called him out on.
I am a slightly handicapped lifter and the Pendulum power squat allows me to perform the squat very effectively and safely.
SK I just called you out on that statement. I know you are a good contributor to this forum. Just healthy debate. Respect to you brother.

[ironwill2008]

hacksquat or front squat.

^^^^ This is probably the best alternative, OP.

As far as working the quadriceps, Fronts are actually a better choice than Back Squats.

[PaulRivers]

If you read carefully what I suggested to OP is to use a spotter if he MUST use that gym. We don't know his situation. He may have just gotten locked into a 2 year commitment at that gym and can't get out of the contract. Maybe he can't afford a different gym. We don't know. I go on to say said spotter must know what he is doing. (Most do not). Also I used the word "ultimately" as a permanent solution to squatting safely is indeed with a cage setting the safeties at a proper height. Basically every one here has already said "use a power cage". I think he gets that. I am merely advising what to be aware of if that is not an option for him right now.

Of course showing a pic of a guy with a hefty 135 lbs on his back that looks like he just finished running a marathon as opposed to spending some time under some iron is real solid reinforcement of this matter.

Unless the situation is that someone kidnapped his children, and will only free them if he continues to use that gym, what I said is the same. Even then I'd say the same thing - if you're using squatters for safety while squatting, you need 2 spotters, one on each side of the barbell. Some guy standing behind you is just farting around if you have any sort of serious problem getting the bar up.

If he "has" to use that gym, better to do a front squat or just not go as deep rather than squat with no safeties squatting more than his bodyweight.

For the last paragraph, I'm bored by people trying to fight a compeletely hyperbolic argument. Feel free to spending time searching the internet for a better picture, the picture demonstrates visually how a power cage works and would let the OP get lower while still having a safety.

[dieselmike]

You are entitled to your opinion. When I use it my legs are telling me that they are being worked like a barbell squat.
Read SK's statement that I commented on. He used the term "ever". That was the part that I called him out on.
I am a slightly handicapped lifter and the Pendulum power squat allows me to perform the squat very effectively and safely.
SK I just called you out on that statement. I know you are a good contributor to this forum. Just healthy debate. Respect to you brother.

I have no doubt it works your legs very well. Certainly no calling out going on here. You are right it is simply one man's opinion. I never mean to be abrasive here. I just feel that the free weight barbell back squat is always going to be far superior to any other leg machine. And just because of that exact reason. The squat is more than just a leg exercise. It engages so many other muscles in your core, your lower posterior chain, glutes, hip flexors, and of course your legs. (I am probably missing many more). Machines are usually invented to target a specific area of the body. That said, I have never used the machine mentioned here, so I acknowledge it may be an unfair opinion to comment on it.

One of my favorite quotes:

“There is simply no other exercise, and certainly no machine, that provides the level of central nervous activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” -Mark Rippetoe

[irongrandpa]

I just looked up this contraption on youtube. No way this is as effective as a loaded barbell on your back. Lifter not responsible for balancing the weight. The path of the movement is still a fixed path. That is unnatural and not the way the body is meant to move. The deep squat is a very natural movement and no machine replicates it.

Depends on whether you want to just work your legs only. There's a place for everything. I have a power rack I do barbell, hexbar, and camber bar squats in, I have a smith machine I do front squats and split squats with, and I've got a Magnum PL400 leverage squat machine, they are all a little different and all do an effective job. So, as I said above, IMO, there's a place for everything.