anything other than squats? - Bodybuilding Discussion on Bodybuilding.net Training Forum

skinnyguy · 12-03-2007, 07:53 PM

I am wondering if there is anything I can replace squats with as I dont have a rack? I know they are the best but I dont have a rack so I cant any help would be great. thanks in advance.

Darkhorse · 12-03-2007, 08:24 PM

Don't have a rack as in you're scared to fail or because you cannot get the bar on your back?

skinnyguy · 12-03-2007, 08:54 PM

Quote:

Originally Posted by 0311

Don't have a rack as in you're scared to fail or because you cannot get the bar on your back?

?? I think I missed something lol. I dont have a squat rack just a small bench. any suggestions? thanks.

Darkhorse · 12-03-2007, 09:04 PM

I guess it depends on how much you can clean. Get it on your back and do some walking lunges for starters. Or you could do some 20 rep sets with "lighter" weight. Another idea is some old school hack squats in which you hold the bar behind you.

iron_worker · 12-04-2007, 01:16 PM

I was thinking about this last summer when I was all over the place for work and had no gym to work out at. I was wondering if you could get a vest that you could strap weights on? I guess that'd be a lot of metal to have to stap on to you.... and I dont' think your balance would be right with a vest either.

atclarkson · 12-16-2007, 08:13 PM

are hack squats comparable to back squats in effectiveness?

MONSTAFACE · 12-17-2007, 10:41 AM

hack squats effect your quads more so than a regular squat does

Dave Whitten · 12-19-2007, 08:42 AM

I would recommend straight leg deadlifts. Hold the bar slightly above your knees. Lower the bar about two inches below your knee caps. Raise the bar using your hamstrings and glutes. Keep the bar close to your legs both going down and coming back up.

GymRat · 12-19-2007, 10:43 PM

I'll do hack squats most of the time and thro in regular squats every once in a while to mix things up

lothar2812 · 12-20-2007, 12:21 PM

what about lunges??

i dont think i would do the cleans to get the bar up. with how i do legs i would be dead at the end of my sets/not be able to move the weight and i dont think you want to drop it on the floor..lol

but lunges seems good if u are asking about quads.

someone said straighleg deads. if u want to work on the hams then fine thats a great exercise in my opinion.

you can also try front squats at the end of the routine.. just jerk the bar up to your shoulders since you would be ddoing less weight with front squats... i feel these alot

12-03-2007, 07:53 PM	#1 (permalink)
skinnyguy Rank: New Member Join Date: May 2007 Posts: 16	anything other than squats? I am wondering if there is anything I can replace squats with as I dont have a rack? I know they are the best but I dont have a rack so I cant any help would be great. thanks in advance.

12-03-2007, 08:24 PM	#2 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,859 Country: Gender:	Don't have a rack as in you're scared to fail or because you cannot get the bar on your back?
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert "Many coaches and athletes don't believe in the benefits of GPP at all. Who are the worst offenders? Bodybuilders and powerlifters are by far the worst!. They feel that all they have to do is train the main lifts to get strong. This is why so many of them are out of shape." - Dave Tate

12-03-2007, 09:04 PM	#4 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,859 Country: Gender:	I guess it depends on how much you can clean. Get it on your back and do some walking lunges for starters. Or you could do some 20 rep sets with "lighter" weight. Another idea is some old school hack squats in which you hold the bar behind you.
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert "Many coaches and athletes don't believe in the benefits of GPP at all. Who are the worst offenders? Bodybuilders and powerlifters are by far the worst!. They feel that all they have to do is train the main lifts to get strong. This is why so many of them are out of shape." - Dave Tate

12-16-2007, 08:13 PM	#6 (permalink)
atclarkson Rank: New Member Experience: > 1 Year Join Date: Dec 2007 Location: Ontario, Canada Posts: 23 Country: Gender:	are hack squats comparable to back squats in effectiveness?
	atclarkson's Sig:Clarkson (jessca's bf ) 6'4 and 182...

12-17-2007, 10:41 AM	#7 (permalink)
MONSTAFACE Rank: Bantamweight Join Date: Aug 2007 Location: philly Posts: 975 Country: Gender:	hack squats effect your quads more so than a regular squat does
	MONSTAFACE's Sig:OH SHIT!!!! ITS THE COPS!!!! I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!! yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway www.myspace.com/monstaface

12-04-2007, 01:16 PM	#5 (permalink)
iron_worker Rank: Bantamweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 612 Country: Gender:	I was thinking about this last summer when I was all over the place for work and had no gym to work out at. I was wondering if you could get a vest that you could strap weights on? I guess that'd be a lot of metal to have to stap on to you.... and I dont' think your balance would be right with a vest either.

12-19-2007, 08:42 AM	#8 (permalink)
Dave Whitten Rank: New Member Join Date: Dec 2007 Posts: 1	anything other than squats? I would recommend straight leg deadlifts. Hold the bar slightly above your knees. Lower the bar about two inches below your knee caps. Raise the bar using your hamstrings and glutes. Keep the bar close to your legs both going down and coming back up.

12-19-2007, 10:43 PM	#9 (permalink)
GymRat Rank: New Member Experience: 5-7 Years Join Date: Nov 2007 Posts: 17 Country:	I'll do hack squats most of the time and thro in regular squats every once in a while to mix things up

12-20-2007, 12:21 PM	#10 (permalink)
lothar2812 Rank: New Member Join Date: Dec 2007 Posts: 1	what about lunges?? i dont think i would do the cleans to get the bar up. with how i do legs i would be dead at the end of my sets/not be able to move the weight and i dont think you want to drop it on the floor..lol but lunges seems good if u are asking about quads. someone said straighleg deads. if u want to work on the hams then fine thats a great exercise in my opinion. you can also try front squats at the end of the routine.. just jerk the bar up to your shoulders since you would be ddoing less weight with front squats... i feel these alot

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