5x5 help

shabaity
shabaity Posts: 792 Member
in Fitness and Exercise
I have access to a weight bench and weights for most of these exercises, however I do not have access to a squat rack nor can I afford a gym membership right now. My question is can I continue with the suggested for women goblet squats just increasing the weight or is there a better progression for this?

Replies

  • DjinnMarie
    DjinnMarie Posts: 1,297 Member
    I have access to a weight bench and weights for most of these exercises, however I do not have access to a squat rack nor can I afford a gym membership right now. My question is can I continue with the suggested for women goblet squats just increasing the weight or is there a better progression for this?

    goblet squats are quad dominant and you can usually push considerably less than a back squat. I think it would be a good substitute. Not perfect, but it will work.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    can you use the bench as your squat rack ?

    of course that would only be possible if you can move the seat part of the bench out of the way. also you'd essentially be starting in the hole .

    another option is to clean and push press the bar to your back

    the goblet squat is a good option but unless you're using adjustable dumbbells you're going to need a lot of dumbbelss to keep the progression up
  • shabaity
    shabaity Posts: 792 Member
    The dumbells are adjustable, however the weight set belongs to my dad and for safety reasons he won't allow the use of the bench as a squat rack. And no that bench doesn't come apart in that way, as long as that has been put together I think it may have rusted together if it ever did come apart that way.
  • DjinnMarie
    DjinnMarie Posts: 1,297 Member
    It'll work. Make sure you go hard on your deadlifts to make up for the lack of glute and hamstring incorporation in your goblet squat.
  • shabaity
    shabaity Posts: 792 Member
    Maybe add a second set of deadlifts?
  • DjinnMarie
    DjinnMarie Posts: 1,297 Member
    Maybe add a second set of deadlifts?

    No, i wouldnt. You would sacrifice form. Maybe a few split squats with dumbells. Goblet squats still use your glutes and hams, just not as much as back squats. Try it and see. If you want more for glutes and hams do the split squats.

    When you goblet squat, remember to drive through your heels to activate more glutes/hams
  • shabaity
    shabaity Posts: 792 Member
    Alright thanks for all the help :happy:

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