Substitute for squats

CallMeCupcakeDammit

I injured my right shoulder last summer, and it's not getting any better, so I'm looking for another option for squats. I'm using All Pro, and since we don't have a squat rack, I do goblet squats. As the dumbbells have gotten heavier, it's really jerking my shoulder when I flip my hands around the end of the dumbbell to hold it to my chest, and then again when I put it down.

I was thinking I could sub with the leg press, but I thought I should ask for opinions. Is that ok on its own, or would I need to add something else? Would lunges or split squats be better/the same? Holding the weight at my side hasn't been bothering it, so I "could" do either. I watched a Steinborn lift video yesterday, and I'd probably put myself in the hospital trying to do it, so I don't think I want to attempt that.

Thanks in advance!

DopeItUp

Front squats, cleaned up from the floor?

CallMeCupcakeDammit

That's almost like a curl motion, the clean? That would probably jerk it. Do you think? I haven't done that in a couple of years, when I did NROLFW.

nossmf

Leg presses are good, but as in all machines you'll lose the act of stabilizing and balancing the load. My preference, if I had to give up squats tomorrow, would be a combination of leg presses (for the heavy load) along with Bulgarian split squats for the stabilizing factor. Hold the dumbbells in each hand at your side, stretch your non-working leg behind you (preferably up onto a bench), bend your primary leg until the knee of your back leg touches the floor (or at least close) and reverse. Repeat or reps, switch legs, repeat for reps, put weights down.

CallMeCupcakeDammit

nossmf wrote: »

Leg presses are good, but as in all machines you'll lose the act of stabilizing and balancing the load. My preference, if I had to give up squats tomorrow, would be a combination of leg presses (for the heavy load) along with Bulgarian split squats for the stabilizing factor. Hold the dumbbells in each hand at your side, stretch your non-working leg behind you (preferably up onto a bench), bend your primary leg until the knee of your back leg touches the floor (or at least close) and reverse. Repeat or reps, switch legs, repeat for reps, put weights down.

I can do that. I'll try tonight. I'm about to head to the gym now. Thank you!

CallMeCupcakeDammit

And thank you, Dope, for the suggestion. I watched a video for that yesterday that Medhi had linked to, so I'll have to watch again.

Sarauk2sf

nossmf wrote: »

Leg presses are good, but as in all machines you'll lose the act of stabilizing and balancing the load. My preference, if I had to give up squats tomorrow, would be a combination of leg presses (for the heavy load) along with Bulgarian split squats for the stabilizing factor. Hold the dumbbells in each hand at your side, stretch your non-working leg behind you (preferably up onto a bench), bend your primary leg until the knee of your back leg touches the floor (or at least close) and reverse. Repeat or reps, switch legs, repeat for reps, put weights down.

I think this is a good suggestion. BSS are a good accessory anyway - its usually never a bad thing to throw in some unilateral leg work anyway.

CallMeCupcakeDammit

Sarauk2sf wrote: »

nossmf wrote: »

Leg presses are good, but as in all machines you'll lose the act of stabilizing and balancing the load. My preference, if I had to give up squats tomorrow, would be a combination of leg presses (for the heavy load) along with Bulgarian split squats for the stabilizing factor. Hold the dumbbells in each hand at your side, stretch your non-working leg behind you (preferably up onto a bench), bend your primary leg until the knee of your back leg touches the floor (or at least close) and reverse. Repeat or reps, switch legs, repeat for reps, put weights down.

I think this is a good suggestion. BSS are a good accessory anyway - its usually never a bad thing to throw in some unilateral leg work anyway.

I did them last night. It's been at least 2 years since the last time I did them, and I really hope the staff didn't review the security tape when they got in this morning. I should probably go lighter for my working sets, because I was falling all over the place. Thankfully I was the only one in the weight room.

Thanks for the help!

feisty_bucket

I agree with nossmf's suggestion of Bulgarians splits and leg press. Another thing to consider though, is a sumo-style deadlift with one dumbbell. Put it down on the ground between your legs, grab the top of it and lift. So it's like a goblet squat but you're not using your arms to hold the weight up to your chest.

CallMeCupcakeDammit

feisty_bucket wrote: »

I agree with nossmf's suggestion of Bulgarians splits and leg press. Another thing to consider though, is a sumo-style deadlift with one dumbbell. Put it down on the ground between your legs, grab the top of it and lift. So it's like a goblet squat but you're not using your arms to hold the weight up to your chest.

I've never seen it done with a dumbbell. I'll look for a form video for that. If I can't improve my balance with the split squats, I'll need to try something else. I don't want to be the only girl in a room full of guys falling on her face. Thanks!