How to replicate back squat with dumbells

punkeson

Hiya, after months of working on technique and form I have finally managed to back squat with a barbell! I'm doing 25kg, 3 sets of 8 and breaking parallel.
However my gym doesn't have a squat rack and I don't think I could get a 30kg barbell safely onto my shoulders. How can I progress from here? In the meantime I will increase my reps, but I wondered if there was a way I could balance dumbells on my shoulders safely?
I'm feeling really proud of myself as this has been a big issue for me and I'm desperate to keep up my good work and keep challenging myself!
Thanks x

JoRocka

time for a new gym.

kwtilbury

Look into the goblet squat. It won't fully replicate a barbell back squat, but it's probably the best you can do under those circumstances.

jemhh

You can hold the dumbbells up on your shoulders with your elbows up but it will be more like a front squat than a back squat. Still works the same muscles but you'll be more upright whereas with a back squat you will lean forward more. Here's an image of what I mean. When I did them, I tended to have the dumbbell pointed forward more than up but I think that's just a personal preference.

Wookinpanub

You need a power rack to do squats for safety reasons. I would find a new gym.

I have tried using dumbells while traveling (hotel gyms) and they are difficult to use and don't get the same effect.

While I dread doing my squats they are a great exercise and I have really progressed on my weight over time.

SonyaCele

new gym. or maybe their bench will convert into a squat rack, some do.

Packerjohn

kwtilbury wrote: »

Look into the goblet squat. It won't fully replicate a barbell back squat, but it's probably the best you can do under those circumstances.

Second the goblet squat.

PeachyPlum

Dumbell in a backpack?

I'm kidding, that's probably a terrible idea.

If switching gyms isn't an option for you, I'd listen to jemhh - she knows her stuff.