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Squats w/ no rack?
- Thread starter Needhelp
- Start date
I do them without a spotter.
I have a pair of custom made 20-22" dumbells that double as a safety rack on my squat rack. But, I have never had to use them. You might not be able to go as hard as you would with a spotter, but it can be done and progress can be made.
.02,
Joker
I have a pair of custom made 20-22" dumbells that double as a safety rack on my squat rack. But, I have never had to use them. You might not be able to go as hard as you would with a spotter, but it can be done and progress can be made.
.02,
Joker
bignate73
New member
you'll get damn strong if you can front squat without a spotter.
that entails a clean up to the shoulders and doing your set and then setting the weight down. doing this regularly, you can expect some good results. maybe not as heavy as you would like on legs but the functional strength you will gain manipulating that kind of weight will improve all aspects of your strength and physique.
that entails a clean up to the shoulders and doing your set and then setting the weight down. doing this regularly, you can expect some good results. maybe not as heavy as you would like on legs but the functional strength you will gain manipulating that kind of weight will improve all aspects of your strength and physique.
You have seen my steel drums. No spotter for me...high reps, low reps..just gotta make it. Bands work wonders though...add stress to the bar too.
B True
B True
Y_lifter
New member
Just don't be surprised when the family comes running out to the garage thinking all hell has broken loose when you fall over and the bar crashes... 
I think my best story of Pre YMCA garage W/O days was when in the middle of a set of squats, someone turned off the garage lights from inside the house without checking to see if anyone was out there....
They came a running when I started yelling and cusing them out...
Now that was exciting....
I think my best story of Pre YMCA garage W/O days was when in the middle of a set of squats, someone turned off the garage lights from inside the house without checking to see if anyone was out there....
They came a running when I started yelling and cusing them out...
Now that was exciting....
If you are very limited with resources...I would suggest you PM'ing Cornholio about one of his simple routines. He can probably give you lots of good advice.
You can do tons of things my good friend. If your max is 200lbs on the back squat...you could do..
6 sets of 10 with 60 sec rest between sets with 95lbs
5 sets of 5 reps with 135 or more
Work up in weight with sets of 10, 8, 6, etc...
20 rep set with 95-135, breathing squats
Goodmornings (tons of variations)
You have tons of squatting options man...it is all so simple.
B True
You can do tons of things my good friend. If your max is 200lbs on the back squat...you could do..
6 sets of 10 with 60 sec rest between sets with 95lbs
5 sets of 5 reps with 135 or more
Work up in weight with sets of 10, 8, 6, etc...
20 rep set with 95-135, breathing squats
Goodmornings (tons of variations)
You have tons of squatting options man...it is all so simple.
B True
I'm already doing lunges, I just need something inplace of squats..
Should I do
Dumbell squats or
6 Sets of 10 Squats @ 95 (Or around there) 60 sec rest
5 x 5 @ 135
20 Rep squats @ 105
Good Mornings
This is the routine i'm doing.
Legs are worked pretty good, plus I added deadlifts on backday, i'm just looking for some substitues for squats...I think i'm gonna try doing light squats, hopefully it works. Thanks
Should I do
Dumbell squats or
6 Sets of 10 Squats @ 95 (Or around there) 60 sec rest
5 x 5 @ 135
20 Rep squats @ 105
Good Mornings
This is the routine i'm doing.
Legs are worked pretty good, plus I added deadlifts on backday, i'm just looking for some substitues for squats...I think i'm gonna try doing light squats, hopefully it works. Thanks
since your going for size and are doing a typical BB type of W/O, I would do the: 6 Sets of 10 Squats @ 95 (Or around there) 60 sec rest.... seems like the sets of 10 with fair weight will help you get your form GOOD, and the short rest periods will get your muscles Worked, and in shape!! Good Luck...Needhelp said:I'm already doing lunges, I just need something inplace of squats..
Should I do
Dumbell squats or
6 Sets of 10 Squats @ 95 (Or around there) 60 sec rest
5 x 5 @ 135
20 Rep squats @ 105
Good Mornings
This is the routine i'm doing.
Legs are worked pretty good, plus I added deadlifts on backday, i'm just looking for some substitues for squats...I think i'm gonna try doing light squats, hopefully it works. Thanks
What I would do is to do BOTH... Do your regular squats, Then do the front squats. Just use weights you can handle for at least 10 reps without a spotter!! You will need to practice your form with front squats since its a completely different movement. Balancing the bar is the #1 thing to start working on. So, start with the bar and see how it goes....You can then do your Lunges After these two excercises!Needhelp said:
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