problems reracking bar after squat/GM?

[circusgirl]

Hiya folks, I've found that when going to my 1rep max with GMs in particular, I can get the bar up reasonably easily, but it's a BITCH getting it back in the rack each time!

If the rack is too high, my calves are not strong enough to push the bar up there. If it's too low, after the effort of the 1 rep max my back is NOT happy about lowering a bit again to press the bar back into position...

Is this normal when you're getting near your max, and if so, should I ask for assistance each time? As currently if I drop the bar on to the safety bars and need help to get it back up I feel too embarrassed to rack up more weight after that! Do you heavy hitters here like a hand to rerack after squatting or GMs without chains?

 

[DOM]

Yeah that's pretty normal. I'll normally have a spotter for heavy sets -- if a spotter guides the bar back into the hooks it usually makes it a lot easier. Other thing is don't lower it into the hooks with your back, use your legs. When you unrack a weight you should already have your arch in your back -- same thing for reracking it.

 

[IrishPower]

i would seriously recommend replacing your good mornings with suspended chain good mornings.

you can go much heavier and the spotting is built right in. ALSO, you are simulating moving a weight from a dead stop position, eliminating the eccentric portion of the lift. this is great for deadlift simulation.

i have plenty of videos demonstrating these.

www.growordie.com

good luck.

 

[spatts]

I usually go to a 3RM on these. Standing for arched back, or chain suspended for bent over. You could also turn the top of your GM into a valsalva, hold upright, then rack. This will build the intercostals.

 

[circusgirl]

i would seriously recommend replacing your good mornings with suspended chain good mornings.

you can go much heavier and the spotting is built right in. ALSO, you are simulating moving a weight from a dead stop position, eliminating the eccentric portion of the lift. this is great for deadlift simulation.

i have plenty of videos demonstrating these.

www.growordie.com

good luck.

thanks - I will take a look at this video this evening (don't have IE at work, just the KDE browser).

 

[p03t1c]

i totally agree with irish. it's a bitch to do regular GMs. after being planted to the ground with heavy weight once before, i don't think i'll ever do another 'regular' GM. the chains being setup helps sooo much. even if you just have the pins, that's better than nothing.

 

[Johnny Vegas]

The KDE browser. Now I'm sick to my stomach.