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t_jomama 06-11-2008 10:14 AM

At home squats???
Does anybody know a safe way of doing squats at home without a squat rack? I'm currently taking the bar and having to lift it over my head then squatting. My problem is I want to increase the weight but want to do it in a safe way to avoid injury.

hrdgain81 06-11-2008 10:52 AM

the only things I can think of are getting a rack, or building one. I know thats not what you want to hear, but taking serious weight and putting over your head and on to your back is going to get you hurt.

widdoes2504 06-11-2008 11:38 AM

I agree with Hrdgain. To move some serious weight (safely) at home you are going to need the facilities to do so. A power/squat rack is the way for you to go. Otherwise you will have to lower the weight and/or do front, OH or sissy squats (which all can be effective). Good luck.

ChinPieceDave667 06-11-2008 12:50 PM

you could always work on your Cleans which would have you do a front squat.

Kane 06-11-2008 03:19 PM

Single leg variations will keep the bar alot lighter and still provide enough resistance. Bulgarian Split Squat might be a good option to look at.

_Wolf_ 06-11-2008 03:52 PM

^^^ true.

both what dave and kane said is spot on.

however, if you want to do back squats, then doing them at home without the squat rack is pretty difficult once you gain strength.

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