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Gymtimidation

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Getting past “gymtimidation”

The gym is an intimidating place for many of us, but it doesn’t have to be. One reason why we find the gym intimidating is strength training equipment. Knowing how to use this equipment is not always straight-forward compared to aerobic machines like treadmills and stationary bikes. How are adjustments made? What’s the right technique? Understanding the purpose of different equipment and growing confident in our ability to use them are first steps in overcoming “gymtimidation.” Among the more intimidating equipment are squat racks. These are large metal stands used for squat-related exercises that help keep users safe. Here is some useful information about squat racks that will help us better understand their purpose and how to use them effectively, as well as instructions on back squat technique.

Purpose
The squat rack, as we might assume, is used primarily for free-weight squats. Free-weights are not attached to any device or cable system, allowing for a full range of motion without restrictions. The free-weights used in the squat rack include weighted plates which are added to a barbell. Different variations of free-weight squats can be done in the squat rack, but the most common is the back squat. This exercise targets the major muscle groups of the lower body including the quadriceps, hamstrings and glutes, as well as the erector spinae of the lower back.

Setting Up
Most squat racks have components that are adjustable to meet our preferences. Be careful not to confuse squat racks with smith machines. The smith machine looks similar to a squat rack, but it has a barbell attached to rails that allow it to slide up and down. This is used primarily for fixed-weight squats, not free-weight squats. They’re more suitable for people with injuries or who intend to isolate specific muscle groups.

• J-hooks are what hold the barbell while we’re not squatting. The j-hooks are the pieces of equipment (that look like hooks) on either side of the machine. There may be multiple at different heights or one on each side of the squat rack that is adjustable based on our height. Find the j-hooks at chest-height or adjust them to chest-height. This is where the barbell should be placed, as it helps us avoid going onto our tip-toes when removing (un-racking) and placing (re-racking) the barbell.
• Safety rails, located on each side of the squat rack, are intended to catch the barbell if we are unable to complete a squat. The height of safety rails can be adjusted based on our size or the type of squat we’re performing. They are simply removed and replaced as necessary. Having someone with weight lifting experience stand by is also recommended for extra safety and accountability.
• Weighted plates are added to the barbell based on our strength level and experience. Start with only the barbell (typically weighing between 35-45 pounds). If technique, as described below, is adequate and the intensity ranks at or below a 7 on a scale of 1 (light effort) – 10 (max effort), add weight in increments of 10 pounds. This would mean adding 5 pound plates on each side of the barbell. The total weight should always be distributed evenly on each side of the barbell with the heavier plates on the inside.
• Clamps should always be placed on each end of the barbell against the plates to keep them secure. There are different types of clamps, but the most common are called “spring collars.” These are used by squeezing together hand grips and sliding the circular collar onto the barbell. Upon release of the hand grips, the spring collar will squeeze tightly to the barbell. Using clamps are another element of safety that many gyms require.

Back Squat Technique
After the squat rack is adjusted and an appropriate weight is added to the barbell, it’s time to begin the back squat. If this is your first time performing the back squat, start with only the barbell.

1. Grip the bar tightly with both hands. How wide the hands are depends on shoulder flexibility. Step under the barbell with both feet so that the barbell rests across the upper back. Stand to lift the barbell off the j-hooks and step backwards carefully with each foot. Body position should be centered within the squat rack. When un-racking the barbell, it shouldn’t roll onto the neck or lower and place stress on the shoulders and wrists. If there is any pain, step forward and re-rack the weight to adjust bar placement and hand position.
2. Make sure the feet are in a squat-ready position. This is typically around shoulder-width apart with toes angled slightly outward. Gather breathing and tighten the abdomen before hinging the hips backwards and bending the knees, lowering towards the ground. Keep the weight on the heels and wide knees throughout the movement. Also look forward or slightly upwards to help maintain a strong upper-body posture. Squat depth depends on many factors including hip mobility. Try to reach a depth where thighs are about parallel with the floor.
3. After completing a set of back squats, step forward carefully with each foot and lower the barbell onto the j-hooks. Rest for 1-3 minutes prior to the next set. Evaluate how the back squats felt and make any necessary adjustments. Beginners should start with 3 sets of 5-10 repetitions.

—Submitted by Frankie R., Lipscomb University

Gymtimidation: cable system

Tricep push down:
Stand with feet hip width a part, with a bit of a forward lean. With an overhand grip on the bar in front of you and elbows glued by your sides, take an exhale and push the bar down by just moving your forearms down. Hold for a breath at the bottom and then release. Do ten repetitions for two sets. This will target your triceps.

Kick backs:
Start on all fours with your hands shoulder width a part and your knees hip width a part. Face the machine, and attach one of the handles to your right foot. Flex you foot and kick back and then bend your knee back down to the starting position. This is one repetition. Be sure to keep a neutral spine and deliver the weight equally into those three points of contact on the floor while kicking your leg back. This will target your glutes. Do ten repetitions on each leg.

Face pull:
Begin by standing in front of a medium height pulley and grab each side of the rope. Step away from the machine until your arms are fully extended in front of you and keep your feet a little bit wider than should width a part with a bend in your knees. Squeeze your core and drive your elbows back while pulling the pulley. Hold and contract your shoulder blades and release. This is one repetition. Do ten repetitions for two sets.

—Submitted by Eliza S., University of Massachusetts, Amherst

Exercise equipment: BOSU® and medicine balls

BOSU® squat:
This exercise is similar to a normal body weight squat but the instability of the BOSU® adds a greater level of difficulty by forcing your stabilizing muscles to kick in. As a result, this exercise targets not only your legs, but your core muscles as well.

BOSU® push-up:
In this case, flip the BOSU® over and attempt to do a standard push-up. This exercise will challenge your arms,
shoulders, and your abs.

BOSU® lunge:
Placing one foot on the ball, lunge forward and put all your weight on your lead foot. Then, push back towards your initial position and continue repeating. Again, this one will burn more calories than a traditional lunge by challenging your stabilizing muscles.

Medicine ball push-ups:
This one has a slightly higher degree of difficulty. Start in push-up position with one hand on the medicine ball. Then do a normal push-up. When you’re done, roll the ball to the other hand for the next push-up. This exercise once again focuses on gaining stability and works to help you build even more targeted muscles.

Medicine ball abs:
Take a medicine ball, lean back with your feet raised, and move the ball from one side to the other, then towards your feet. After about 20 repititions, this one is sure to give you a fantastic ab workout.

Medicine ball pullover:
This is a combination of the medicine ball push-ups, and medicine ball abs. Lean back, resting your head and shoulders on the BOSU® ball. Then, lower your medicine ball behind your head and return it back to the start. Try using a heavy medicine ball for this one so that you can get your chest, your lats, and your triceps involved.

—Submitted by Maddie B., Duke University