What would u do without a squat rack?

seabee · 05-21-2004, 10:14 PM

I'm going to be without one for a time. Leg press is for kids. I must squat something. Even if I can clean the weight to my shoulders, it seems dangerous (no spotter here). Dumbell squat? Is this a lift? Help!

**P-funk** · 05-22-2004, 06:46 AM

Dumbell squats (more like a deadlift if you ask me) are good but not the same.

How is clean anymore dangerous than anything else?? You don't kneed a spotter for a clean, in fact Idon't even know how a spotter would help you at all when doing clean. If you can't drop under the bar on a clean then you just dump it. I would clean weight to the rack position and then do front squats or clean the weight and press it and then set it down on your traps and squat. The only problem with the last one is that if you really tire yourself out doing sqauts you may have a hard time back pushpressing that weight over head to set it down so you may have to dump it off you back, which can get loud.

Monolith · 05-22-2004, 09:08 AM

Trap bar deads, BB hacks, plie squats...

Theres quite a bit of stuff, actually. Just check out sites like exrx.net et al, you can get some good ideas.

**P-funk** · 05-22-2004, 09:11 AM

yeah those are great exercises!!

I would still do cleans and then front sqauts if I had no power rack as an addition to those exercises.

seabee · 05-22-2004, 10:34 AM

Good stuff. Thanks.

Vale Tudo · 05-22-2004, 10:39 AM

You can also do over head squats, you have to drop the weight a ton, but I am sure that your body will be very happy about he change.

**P-funk** · 05-22-2004, 10:53 AM

Yeah, overhead sqauts are awsome!! Just make sure you start light and really work on your form or you can mess yourself up with these. You can try and work on your snatch to, to get the bar into position if you want.

Vale Tudo · 05-22-2004, 11:03 AM

agreed totally

350Z · 05-22-2004, 10:30 PM

Back in the day I would clean the weight and then do front squats followed be hack squats....they are pretty good...but your squat is limited to how much you can clean.

350Z

**CowPimp** · 05-23-2004, 02:01 AM

I take the two posts on my benchpress and turn them around backwards. Then, I raise the posts as high as they can go. It makes a sort of half-assed squat rack that does the trick. Just don't try going to complete failure or you may end up being forced to dump the weight off your back when you get stuck.

05-21-2004, 10:14 PM	#1
seabee Registered User Join Date: Dec 2003 Posts: 165	What would u do without a squat rack? I'm going to be without one for a time. Leg press is for kids. I must squat something. Even if I can clean the weight to my shoulders, it seems dangerous (no spotter here). Dumbell squat? Is this a lift? Help!
seabee Registered User Join Date: Dec 2003 Posts: 165

05-22-2004, 06:46 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	Dumbell squats (more like a deadlift if you ask me) are good but not the same. How is clean anymore dangerous than anything else?? You don't kneed a spotter for a clean, in fact Idon't even know how a spotter would help you at all when doing clean. If you can't drop under the bar on a clean then you just dump it. I would clean weight to the rack position and then do front squats or clean the weight and press it and then set it down on your traps and squat. The only problem with the last one is that if you really tire yourself out doing sqauts you may have a hard time back pushpressing that weight over head to set it down so you may have to dump it off you back, which can get loud.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-22-2004, 09:08 AM	#3
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Trap bar deads, BB hacks, plie squats... Theres quite a bit of stuff, actually. Just check out sites like exrx.net et al, you can get some good ideas.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

05-22-2004, 09:11 AM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	yeah those are great exercises!! I would still do cleans and then front sqauts if I had no power rack as an addition to those exercises.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-22-2004, 10:34 AM	#5
seabee Registered User Join Date: Dec 2003 Posts: 165	Good stuff. Thanks.
seabee Registered User Join Date: Dec 2003 Posts: 165

05-22-2004, 10:39 AM	#6
Vale Tudo Registered User Join Date: Jun 2002 Location: Maryland, USA Posts: 357	You can also do over head squats, you have to drop the weight a ton, but I am sure that your body will be very happy about he change.

05-22-2004, 10:53 AM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	Yeah, overhead sqauts are awsome!! Just make sure you start light and really work on your form or you can mess yourself up with these. You can try and work on your snatch to, to get the bar into position if you want.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-22-2004, 11:03 AM	#8
Vale Tudo Registered User Join Date: Jun 2002 Location: Maryland, USA Posts: 357	agreed totally

05-22-2004, 10:30 PM	#9
350Z Registered User Join Date: Apr 2004 Location: Ohio Posts: 42	Back in the day I would clean the weight and then do front squats followed be hack squats....they are pretty good...but your squat is limited to how much you can clean. 350Z

05-23-2004, 02:01 AM	#10
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I take the two posts on my benchpress and turn them around backwards. Then, I raise the posts as high as they can go. It makes a sort of half-assed squat rack that does the trick. Just don't try going to complete failure or you may end up being forced to dump the weight off your back when you get stuck.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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