Lifting program that doesn't need a rack
LernRach
Posts: 286 Member
So I have been doing Strong Lifts for a few weeks and progressing nicely until I realise that I couldn't really continue because I don't have a rack so lifting the bar into position for squats became so so hard!!!
Can anyone recommend a diff lifting program that doesn't necessitate this? Or a kettle bell work out?
(Please don't say get a rack, I work out in the gym, I like to go ladies only, there is no rack there!!!)
Can anyone recommend a diff lifting program that doesn't necessitate this? Or a kettle bell work out?
(Please don't say get a rack, I work out in the gym, I like to go ladies only, there is no rack there!!!)
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Replies
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Lifting, with barbells without a rack, this is impossible.
So, you need to figure out what equipment you can work with. There are dumbbell based programs and there are strength programs that do not include weights at all. But if your gym does not have a rack, do they have heavy dumbbells?0 -
They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!0
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Then just google dumbbells weight lifting and find the alternatives you can use for the exercises requiring a rack. For squats, if these are your main problem, you can do dumbbells squats or goblet squats. I usually do dumbbell squats out of personal preference (got used to them when I did not have a rack available and now that I do, I still just like them more).0
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In addition to goblet squats, you could do landmine squats. Once you get to the point where holding a dumbbell in the dumbbell squat position it might allow you to add a bit more weight.
https://www.t-nation.com/training/best-squat-youre-not-doing0 -
They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!
Can you work in the main gym with the same membership? I know you might not want to, but to keep progressing you may have to. Or ask the owner to put a rack in the ladies gym. I don't think it's fair that its not equally equipped.
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They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!
So, not using the rack is your choice? If the rack won't come to you, go to where the rack is?
" I like to go ladies only." We all know that if there was a "Mens Only" sexist cries would be heard nationwide.0 -
power clean into front squats instead of doing back squats like SL has. Ultimately it won't make that much of a difference. You typically can't front squat as much as you back squat, so that will allow for more progression since you can already get X amount up for a back squat.0
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I don't have a rack and don't intend to buy one. Goblet squat warm up, front squat 5x5 works for me.0
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They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!
So, not using the rack is your choice? If the rack won't come to you, go to where the rack is?
" I like to go ladies only." We all know that if there was a "Mens Only" sexist cries would be heard nationwide.
I"m not fussed about the sexist cries, my original comment was that having a rack wasn't an option, not your opinion on what gym to go to... Apart from me liking the ladies only for many reasons, the weight area in the main gym is so full of testosterone (and smelly!!!) that its another reason not to go....
Will attempt to adjust the squats, but it is a problem for bench presses as well... I don't think I can continue the program like this!
Will a kettle bell workout do me as much/nearly as much good??
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Lots of options... dumbbells workouts, kettlebells, suspension, body weight...
Just gotta try them and see what matches best to your preferences/goals and your available equipment.0 -
If you choose not to go where you can use a rack, then find a different program. Problem solved.0
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They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!
On a different note, might be worth bringing up to the management as a suggestion. Even just a half rack for safety purposes... doesn't have to be a full-on power cage. If they've got all the other equipment, not having some sort of rack/cage is limiting the usefulness of that equipment.0 -
"Apart from me liking the ladies only for many reasons"
You shouldn't have the option of "liking the ladies only" just as I CAN'T have the option of liking a Men's Only.
" I don't think I can continue the program like this!"
We know what the answer is, though...
"There is a rack, in the main gym,"-2 -
"Apart from me liking the ladies only for many reasons"
You shouldn't have the option of "liking the ladies only" just as I CAN'T have the option of liking a Men's Only.
" I don't think I can continue the program like this!"
We know what the answer is, though...
"There is a rack, in the main gym,"
Get over yourself.
There are men's only gyms. There are women's only gyms. There are mixed sex gyms. If you want a men's only gym and can't find one, start your own.0 -
"Apart from me liking the ladies only for many reasons"
You shouldn't have the option of "liking the ladies only" just as I CAN'T have the option of liking a Men's Only.
" I don't think I can continue the program like this!"
We know what the answer is, though...
"There is a rack, in the main gym,"
She can have whatever opinion she wants... go pedal your "my way or the highway" crap somewhere else. We all have preferences, get over it.0 -
If your goal is to be strong (as measured by ability to lift weight), then you are going to eventually have to work out in a gym with a rack. Even if there are ways around using a rack for now, in a few months you'll run into the same problem again.
If you have different goals, then you can possibly (or probably) should move to a different program that doesn't require a rack. However, you should post your goals if you want someone to suggest a plan.0 -
Heavy dumbells, goblet squats. I will say that I started doing 5x5 the first time around without a rack (at home) and it only took a month or two for me to cave and get a rack- is it POSSIBLE to progress without one, tailoring the exercises, sure! And I set out to do just that. But as weights start going up, and you start enjoying the results, it's very difficult to keep up without the proper equipment. Dumbells and kettle bells are not as easy to adjust by 5 lb increments. You have some good ideas from PPs for substitutions, but I wouldn't be surprised in after a month or so you decide to try out the "smelly" part of the gym. Good luck!0
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You could try an Olympic lifting program. No rack required for that, though some folks like to supplement with isolated squats. I'm happy doing C&J, Snatch, and Deadlifts.0
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"Apart from me liking the ladies only for many reasons"
You shouldn't have the option of "liking the ladies only" just as I CAN'T have the option of liking a Men's Only.
" I don't think I can continue the program like this!"
We know what the answer is, though...
"There is a rack, in the main gym,"
She can have whatever opinion she wants... go pedal your "my way or the highway" crap somewhere else. We all have preferences, get over it.
We may all have our preferences but I can't exercise mine by having a men only gym. That we accept "Ladies Only" as socially acceptable is my point. Equality cuts both ways. "Ladies Only" is as socially wrong, and is as discriminatory, as "No Irish Need Apply", "Whites Only", :"Unescorted Women Not Allowed", "Men Only". Sorry for pointing out your Hypocrisy. SHE has the OPTION of going to a "Ladies Only" gym. Men don't have that option and if they tried would be forced to change and admit women.
BTW, I liked your pun with "pedal". You being a biker and all.-1 -
nevermind... what's the point. I'm going running.0
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YouHadMyCuriosity wrote: »Heavy dumbells, goblet squats. I will say that I started doing 5x5 the first time around without a rack (at home) and it only took a month or two for me to cave and get a rack- is it POSSIBLE to progress without one, tailoring the exercises, sure! And I set out to do just that. But as weights start going up, and you start enjoying the results, it's very difficult to keep up without the proper equipment. Dumbells and kettle bells are not as easy to adjust by 5 lb increments. You have some good ideas from PPs for substitutions, but I wouldn't be surprised in after a month or so you decide to try out the "smelly" part of the gym. Good luck!
Yup. I was running a dumbbell only plan with a set of Bowflex SelectTech dumbbells that we have at home. I knew from the beginning I was capable of lifting more when it came to lower body. But even though they can be adjusted up to 50lbs a piece, I just couldn't clean enough weight onto my shoulders to get any real benefits out of the movements. I modified the workout and was doing goblet squats for a while, but felt I was sacrificing form. Tried single leg deadlifts, Romanian split squats, all sorts of variations that just really didn't do it for me.
I've since caved and rejoined the gym.0 -
nevermind... what's the point. I'm going running.
Enjoy your run and Holiday. The point being, discrimination and segragated facilities are wrong, and have been wrong for a very long time. The fact that a segment of society can still "enjoy" segragated facilities (Ladies Only) is disturbing. The further fact that such segragated facilities are defended is disturbing even more.
Still liked your pun. ;- )-1 -
FitGirl0123 wrote: »If you choose not to go where you can use a rack, then find a different program. Problem solved.
Unless I misread the first post, it sounds like the OP was looking for advice on what is another program that she could try....0 -
"Apart from me liking the ladies only for many reasons"
You shouldn't have the option of "liking the ladies only" just as I CAN'T have the option of liking a Men's Only.
" I don't think I can continue the program like this!"
We know what the answer is, though...
"There is a rack, in the main gym,"
She can have whatever opinion she wants... go pedal your "my way or the highway" crap somewhere else. We all have preferences, get over it.
We may all have our preferences but I can't exercise mine by having a men only gym. That we accept "Ladies Only" as socially acceptable is my point. Equality cuts both ways. "Ladies Only" is as socially wrong, and is as discriminatory, as "No Irish Need Apply", "Whites Only", :"Unescorted Women Not Allowed", "Men Only". Sorry for pointing out your Hypocrisy. SHE has the OPTION of going to a "Ladies Only" gym. Men don't have that option and if they tried would be forced to change and admit women.
BTW, I liked your pun with "pedal". You being a biker and all.
Man, not to feed the trolls here, but I felt the need to respond. 1) This is totally off-topic. If you want to rant about Curves start another feed. There is no need to distract this woman and responders from helpful information about exercise programs that don't require a rack. 2) The basis of your argument is false. Men's only gym's do exist, though generally marketed at something like a "Private Fitness Club". Granted - they are not as widespread as the handful of women's only gym franchises that exist. Though there was one called "Cuts" I believe that actually utilizes the franchise model for men. 3) Women have a valid point in asking for gender safe places to work out. Not all women feel safe hanging out in the testosterzone that has historically been representative of gyms, Granted nowadays that is starting to change, but only because of places like Curves and safer co-ed gyms like Planet Fitness. The question would be - have you ever been harassed at the gym (or outside of the gym for that matter)? Have you ever been made to feel uncomfortable at the gym? What would you have to gain from a men's only gym that could not be met at your traditional gym? Lots of women (far more than men I would assume) can answer Yes, Yes, and Lots (Curves has equipment that is better suited ergonomically for women, or so they claim, and programs that are designed with women in mind, and an environment where they can develop some self-esteem and confidence without being objectified or sexualized). 4) The same laws that allow places like Curves to exist would support you if you tried to start your own men's only gym (though, like Curves, you'd probably have to fudge some paperwork and call it a private club or something like that). The question would be if the market would see a need for such a business. (See point 3)0 -
Kettlebells!!0
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They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!
So, not using the rack is your choice? If the rack won't come to you, go to where the rack is?
" I like to go ladies only." We all know that if there was a "Mens Only" sexist cries would be heard nationwide.
I"m not fussed about the sexist cries, my original comment was that having a rack wasn't an option, not your opinion on what gym to go to... Apart from me liking the ladies only for many reasons, the weight area in the main gym is so full of testosterone (and smelly!!!) that its another reason not to go....
Will attempt to adjust the squats, but it is a problem for bench presses as well... I don't think I can continue the program like this!
Will a kettle bell workout do me as much/nearly as much good??
What are you using currently for bench press? Is there a bench? Or are you using the floor?
I usually do inclined bench press, with dumbbells, because I find it the safest option without a spotter.0 -
um, what's going on with the bench press? Is the bench you're using more like A or B?They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!
So, not using the rack is your choice? If the rack won't come to you, go to where the rack is?
" I like to go ladies only." We all know that if there was a "Mens Only" sexist cries would be heard nationwide.
I"m not fussed about the sexist cries, my original comment was that having a rack wasn't an option, not your opinion on what gym to go to... Apart from me liking the ladies only for many reasons, the weight area in the main gym is so full of testosterone (and smelly!!!) that its another reason not to go....
Will attempt to adjust the squats, but it is a problem for bench presses as well... I don't think I can continue the program like this!
Will a kettle bell workout do me as much/nearly as much good??
as much, no. nearly as much... maybe but probably not. Especially if you're looking for similar results to a program like stronglifts.
A
B
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Go diy early.
More than just squat stands
Though these stands have been posted online before, I aim to improve upon existing internet plans to combine the squat stand and the bench press. It's more like a portable power rack at this point. Whatever it is, it's only about $50 and is strong enough to support a quarter ton, or even more.
Cost: approx. $50
Project Time: 1 day (plus drying time)
Difficulty: You have to be able to cut 2x4s, drill into 2x4s, put glue on 2x4s, drive screws into 2x4s, and mix and pour cement into a bucket containing the bottom of said 2x4s. If you can handle that, then you're good to go.
Tools Needed:- Drill
- Saw (any kind that can cut a 2x4, your choice)
- Sander (either electric or get a rubber sanding block to use by hand)
- Trowel or small shovel of some kind to mix cement
- Container in which to mix said cement
- 2x4 studs (you'll need about nine)
- Box of 2 1/2 inch deck screws (I like T25 star bit)
- 5 gallon buckets (two of them)
- 120 lbs. of ready to use cement (Quikrete)
- Wood Glue
- Metal Backing Plates (more info in elaborate list below)
- Twine (or some form of pliable strong rope/thread)
- Sticky Foam or Cork or something similar, and Duct Tape (optional)
- Paint / Stain (optional)
- 2 big metal "L" brackets (optional but recommended for bench press, see video at bottom)
- 2 bolts, washers, and nuts that fit the holes in your saw horse (optional, see video)
- Scrap plywood or OSB (optional, see video)
- 5 ft. length of 1 x 6 board (optional, see video)
SOURCE0 -
I have mobility issues and was getting injured using a barbell for SL 5x5, so I do basically the same moves, but with dumbbells instead and for 3 sets of 8-12 reps. because my rep range is different, the weights I use are lower than I used on 5x5, but I am happy with my progress both in strength and physique.
good luck, I hope you find a method/program that works for you!0 -
nakedraygun wrote: »Go diy early.
More than just squat stands
Though these stands have been posted online before, I aim to improve upon existing internet plans to combine the squat stand and the bench press. It's more like a portable power rack at this point. Whatever it is, it's only about $50 and is strong enough to support a quarter ton, or even more.
Cost: approx. $50
Project Time: 1 day (plus drying time)
Difficulty: You have to be able to cut 2x4s, drill into 2x4s, put glue on 2x4s, drive screws into 2x4s, and mix and pour cement into a bucket containing the bottom of said 2x4s. If you can handle that, then you're good to go.
Tools Needed:- Drill
- Saw (any kind that can cut a 2x4, your choice)
- Sander (either electric or get a rubber sanding block to use by hand)
- Trowel or small shovel of some kind to mix cement
- Container in which to mix said cement
- 2x4 studs (you'll need about nine)
- Box of 2 1/2 inch deck screws (I like T25 star bit)
- 5 gallon buckets (two of them)
- 120 lbs. of ready to use cement (Quikrete)
- Wood Glue
- Metal Backing Plates (more info in elaborate list below)
- Twine (or some form of pliable strong rope/thread)
- Sticky Foam or Cork or something similar, and Duct Tape (optional)
- Paint / Stain (optional)
- 2 big metal "L" brackets (optional but recommended for bench press, see video at bottom)
- 2 bolts, washers, and nuts that fit the holes in your saw horse (optional, see video)
- Scrap plywood or OSB (optional, see video)
- 5 ft. length of 1 x 6 board (optional, see video)
SOURCE
I used this for almost a year before buying equipment. Freakin' awesome!0
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