Quote:
Originally Posted by Templar
Squats in a squat rack are safe. If you can't get back up, just sit the weight down on the bars. If you can't support it on your back, drop it behind you (on the rack). Deadlifts are stupid safe. If you can't lift the weight, it just sits on the floor. If you're unable to get it back down slowly, just drop it. Heavy bench press may need a spot though. Same with standing overhead press if you do that.
Bad form is really where people get hurt, not heavy weight. You can lift light weights and still hurt yourself with bad form.
Get some video of yourself doing the lifts or have someone give you pointers. The biggest thing is to remember not to round your back. Keep your spine neutral.
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I went last night after work and got a 4 set of regular squats and deadlifts in with my chest workout. I started with the deadlifts 135x10 up to 195x5. Did some chest exercises while I let my legs rest then jumped on the squat rack. I warmed up with 135x12 then worked my way up to 205x5. The deadlifts seemed more difficult for me because I don't usually do them so I need some time to get used to the motion. I was trying to keep my head and looking in the mirror to make sure my back was straight. I will incorporate these exercises more into my daily routine , Thanks.