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No squat rack?
- Thread starter sycv
- Start date
highlander555
New member
I'd like to give you a wonderful bit of advice that would really help you out, but I think finding a new gym my be the only thing you can do.
Fact is, if you're going to really start working out, you must have the tools work with.
Fact is, if you're going to really start working out, you must have the tools work with.
Seattleite
Banned
sycv said:
Get really fucking good with the clean and press?
))))
golds is fucking scam artists....i had a contract with them and i specificlly told them if i move i can cancell the membership...they said yes...so i moved 1500miles away...guess what no you have to transfer it...no cancelling...finally quit paying and 6 months later i paid 75.00 and they cancelled itSLAYER69! said:The Gold's I go to has 1 friggin squat rack. I had just moved to the area and I signed up before the place was built to get the good rate. The guy promised me there would be at least three squat racks. should have known better
Learn to clean and do front squats. Your front squat will be limited to the amount you can clean so you will probably have to do high rep sets. You can also do barbell hack squats. Does your gym have a leg press machine and a hack squat machine. While squats are irreplaceable imo, these should provide an alternative until you can switch gyms.
musketeer
New member
SouthernLord said:
Best advice so far - a few years ago I had to do this for 4 months - (until somebody bent the bar and they got rid of the weights completely - a $30M dollar govenment fitness facility with no freeweights other than dumbells up to 65lbs!!!)
I would do a clean (up to 275 at that time) and then front squat to near failure which with that max weight was like 10 reps. ou dont need a rack when front squatting because if you ever were to fail, you just pop back and let it go! Overhead squats were an excellent alternative, just clean the weight easily press up and behind the head. Spread the hands all the way out and then jerk the weight up. Lunges are also great because you don't ned as much weight to overload each leg.
Don't think that these exercise are for pussys! They add serious muscle and strength. You can always deadlift heavy to make up for the lack of backsquats.
Use 5x5, 3-4x10, 3x3, etc, changing up on different days:
Mon
Front Squat
Wed
Deadlift
Fri
Overhead Squat
Your answer is the zercher squat. Thats what i do as i train at home with no squat rack, seriously mate, its a great alternative which allows u to deadlift the weight off the floor and start squatting, just a tip.. buy some bandages, like the sort u wud put on a cut or somthing, their cheap and u can buy them in 6ft rolls for like £1.50 or somthing, wrap them around your elbows otherwise the grip it on the barbell will scratch your arms up.
Blane said:
Kettlebells are great. They are very expensive though. My last gym had a full compliment all the way up to the 48kg bell. The gym owner was a RKC certified instructor as well. High rep KB front squats will have your midsection sore for days.
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