Which Direction Do You Sit in the Squat Rack?
When you squat, there is a right and wrong direction.
I know, I know – I have great tolerance for all types and styles of weight lifting. I told you that it’s okay to squat to the grass or even stay above parallel in some cases . But when it comes to using the squat rack, there are back and forth, and it’s time to find out which is which.
So here’s the big secret: When you squat, you turn to face the squat rack hooks . Here’s a step-by-step guide:
- You approach the squat rack from the side of the barbell. You put your hands on the barbell, lower your head under it and stand with the barbell resting on your shoulders.
- You take a few steps back .
- You do squats.
- Then you walk forward until the barbell touches the squat racks and slide it down onto the hooks.
- Now that the weight is on the rack again, you remove your head and shoulders and move away from the squat rack, only to repeat the process 3-5 minutes later when you’re resting.
Why Squat Rack Direction Matters
Why does it matter? Well, think about how you are going to safely reposition the bar when you are tired after doing heavy squats. If you followed my instructions, the counter will be right in front of you. You can see where he is, where the hooks are, and put the bar in the right place.
If you did the opposite and walked up to the bar from behind a squat rack, you will end the set, and then you will need to return to the rack. You don’t know exactly how far behind you and you cannot safely twist your neck to look back with 200 (or whatever) pounds on your back. You’re much more likely to miss hooks, hit a pole, or otherwise risk an experience that can range from annoying to moderately dangerous.
There is another plus if you train with a stance that has no fuses. In weightlifting gyms and crossfit boxes, bumpers are commonly used and there is no need to worry about safety guards (which, despite the name, is completely normal from a safety standpoint). In this case, if you squat and cannot raise the barbell again, you simply throw it to the floor behind you. Nothing special. (There’s this video for me to do just that here .)
This is not a problem if the squat rack is in front of you; Hopefully you are sure there are no people or obstacles on the floor behind you. But if the squat rack is behind you … do you know exactly how far behind you? Is there enough space for the deposit? Don’t put yourself in a position when you ask yourself this question. Above all, approach the squat rack correctly.