Squats with dumbbells

kimkay1985

I'm following the SL 5X5 program and I workout at PF which does not have a squat rack. How should I hold the dumbbells when I do squats? Can I hold them down by my side or do I need to put them up on my shoulders? I have bypassed the preloaded bars with 60 lbs. I have doing goblet squats and I am at the top weight (70lb) dumbbell.

212019156

You can hold them by your side.

In addition:

You may want to incorporate lunges since you really won't have enough resistance to get a lot of squats. Lunges work a lot of the same muscles.

I would also suggest doing some high pulls since you will be losing the effect you have on your upper back that squats normally give you (you really have to keep the shoulders and upper back muscles tight when performing squats).

Finally I would also include some plank work.

Is there another gym in your area?

_benjammin

Another alternative, rear foot elevated split leg squats AKA Bulgarian Split Leg Squats.
http://www.exrx.net/WeightExercises/Quadriceps/BWSingleLegSplitSquat.html
A little less quad activation with those and you won't be able to add weight each workout necessarily but you can add reps for a few workouts before upping the weight.

212019156

Yeah, those are good alternatives. As far as adding weight you could purchase some magnetic add on weights that will attach to the dumbbells which will allow you increase incrementally.

Another alternative, rear foot elevated split leg squats AKA Bulgarian Split Leg Squats.
http://www.exrx.net/WeightExercises/Quadriceps/BWSingleLegSplitSquat.html
A little less quad activation with those and you won't be able to add weight each workout necessarily but you can add reps for a few workouts before upping the weight.

kimkay1985

You can hold them by your side.

In addition:

You may want to incorporate lunges since you really won't have enough resistance to get a lot of squats. Lunges work a lot of the same muscles.

I would also suggest doing some high pulls since you will be losing the effect you have on your upper back that squats normally give you (you really have to keep the shoulders and upper back muscles tight when performing squats).

Finally I would also include some plank work.

Is there another gym in your area?

There are other gyms but PF is really close to my house so trying to make it work as long as I can.

Sarauk2sf

Nothing to add to the already good advice. Doing unilateral leg work can be very beneficial, especially if using limited DBs as its just that much harder

.

heybales

There are other gyms but PF is really close to my house so trying to make it work as long as I can.

Just don't grunt loudly on last rep and then drop them in satisfaction!

kimkay1985

There are other gyms but PF is really close to my house so trying to make it work as long as I can.

Just don't grunt loudly on last rep and then drop them in satisfaction!

kimkay1985

Thanks for advice. Will start looking at new gyms at end of year. Choices are lifetime, 24 hour and some small locally owned.

Sarauk2sf

Locking so we can track active threads better. If you have any further questions or comments, please PM either myself or SideSteel, including a link to this thread, and we will unlock so you can do so.