Styleforum › Forums › Lifestyle › Health & Body › Exercises to replace squats?
New Posts  All Forums:Forum Nav:

Exercises to replace squats?

post #1 of 22
3/5/09 at 1:41pm
Thread Starter 
I've been getting serious about fitness lately, and have been tweaking a workout routine that works for me. Here's my main problem:

I workout at home. No gym, no machines. I'm limited to a dumbell bar, a long bent bar, a ghetto version of olympic hanging rings, and a pullup bar. I've gotten almost all muscles covered, but I've learned that I cannot safely perform squats on my own without a spot, and therefore cannot practically use them.

I would like to weld up a squat rack sometime in the future, but can't afford the steel for a little while. Is there anything I can do with what I have that would work as a replacement?
Reply
Reply
post #2 of 22
3/5/09 at 2:01pm
What about making a sandbag and squatting while holding or overhead? It would be an excellent exercise for both the core and your legs. Go to www.rosstraining.com for tips on how to make your own sandbag, and tips on how to target your legs without weights. Pistols work too (one-legged squats).
Reply
Reply
post #3 of 22
3/5/09 at 4:58pm
Get one of those big workout balls. Place your back against the wall with the ball in between. Move your legs forward and shoulder width apart. Hold weights in both hands and bend your knees.
Reply
Reply
post #4 of 22
3/5/09 at 5:01pm
I'm not sure why you need a spot on back squats. If you have a problem, let go of the bar. I don't know what a spotter would do for you, as usually squat weights are far too heavy to actually bend over and lift off of someone alone.

That said, try squat variants, like the OH, which is easy to dumb the bar, or the Dan John Goblet squat with dumbbells (again, easy to dump). Holding sand bags can work too.
Reply
Reply
post #5 of 22
3/5/09 at 5:01pm
I've seen a ghetto squat rig consisting of a 4x4 with two buckets at the end filled with rocks. Do a google search for alternative squat rigs.
Reply
Reply
post #6 of 22
3/5/09 at 5:36pm
Thread Starter 
Quote:
Originally Posted by Milhouse View Post
I'm not sure why you need a spot on back squats. If you have a problem, let go of the bar. I don't know what a spotter would do for you, as usually squat weights are far too heavy to actually bend over and lift off of someone alone.

Because I'm broke and I've broken some bigger weights by dropping the bar hard, though I could try putting down some thick rubber pads. Also, I can squat more than I can lift overhead, so getting started is becoming a problem.
Reply
Reply
post #7 of 22
3/5/09 at 5:51pm
Well, the easy solution there is 4 sheets of 3/4" plywood and a piece of rubber mat from a horse place. That is how most folks build olympic lifting platforms in their garages. Google it and see if you can find some good instructions with photos and supply lists and such.
Reply
Reply
post #8 of 22
3/5/09 at 6:29pm
Quote:
Originally Posted by Ludeykrus View Post
Because I'm broke and I've broken some bigger weights by dropping the bar hard, though I could try putting down some thick rubber pads. Also, I can squat more than I can lift overhead, so getting started is becoming a problem.

lol yeah. You'd have to have some really weird muscle imbalances to be able to snatch or clean and jerk (and then secure on your back) more weight than you're able to squat.

A rack of some sort is necessary for squatting. In the meantime before you do find a rack to work off of, I suggest doing overhead squats. They're a lot harder to do than back squats, and you should be able to power snatch up enough weight to do them.

As I said before (if I didn't then I should have) there is NO SUBSTITUTE for the back squat. The overhead squat will, however, train your core and will improve your squat form. Why? Because if you're not doing them perfectly, you WILL drop the weight. After getting good at these, maintaining good back squat technique will be much easier (when you do start back squats).

Good luck
Reply
Reply
post #9 of 22
3/5/09 at 6:46pm
Quote:
Originally Posted by AB01 View Post
Get one of those big workout balls. Place your back against the wall with the ball in between. Move your legs forward and shoulder width apart.
Hold weights in both hands and bend your knees.

Don't listen to this.

I +1 the overhead as a prep, and the statement that there is no sub for the back squat. Also if you're going to be purchasing more plates in the future, buy bumper plates so you don't have to worry about dumping the bar.

Another option is to train with a weight your feel comfortable putting overhead until you get a rack. Assuming it's much less then a heavy back squat for you, just up the number of reps. For example instead of 3x10 do 3x20. Then press the weight overhead at the end of the set and bring it down.

Good luck and train hard.
Reply
Reply
post #10 of 22
3/5/09 at 7:59pm
Step ups. Work those legs one at a time.
Reply
Reply
post #11 of 22
3/5/09 at 8:00pm
And never do 3x20 in anything. That's called aerobics.
Reply
Reply
post #12 of 22
3/5/09 at 10:39pm
If you live in craigslist city, you can probably find a minimal rack for under 50 bucks if you check every day. I am not a wealthy man, but my garage is a well-equipped lifting room thanks to craigslist. A Tuff Stuff full cage with a top and bottom pulley attachment for 100 bucks, 140kg of bumper plates for 100 bucks, a pair of 35lb bearing dumbells for 20 bucks, about 400 lbs of iron for 45 bucks, 2 oly bars for 50, etc, the list goes on.

In the meantime, at the very least, you can do front squats with as much as you can clean.
Reply
Reply
post #13 of 22
3/5/09 at 11:06pm
Quote:
Originally Posted by Kris View Post
If you live in craigslist city, you can probably find a minimal rack for under 50 bucks if you check every day. I am not a wealthy man, but my garage is a well-equipped lifting room thanks to craigslist. A Tuff Stuff full cage with a top and bottom pulley attachment for 100 bucks, 140kg of bumper plates for 100 bucks, a pair of 35lb bearing dumbells for 20 bucks, about 400 lbs of iron for 45 bucks, 2 oly bars for 50, etc, the list goes on.

In the meantime, at the very least, you can do front squats with as much as you can clean.

If you train by yourself, why you need 2 oly bars.
Yup. A rack together with flat and incline bench would actually fit 90% of most people's needs.
Reply
Reply
post #14 of 22
3/5/09 at 11:18pm
Try lunges.
Reply
Reply
post #15 of 22
3/6/09 at 11:29am
I have two oly bars for convenience so I can go from exercises or superset without playing musical weights- for instance BP and barbell fron raise, etc. Its the luxury of having your own weight room. I only have a hour a day to spare for workouts, so I have to be efficient.
Reply
Reply
New Posts  All Forums:Forum Nav:
  Return Home
  Back to Forum: Health & Body
Styleforum › Forums › Lifestyle › Health & Body › Exercises to replace squats?