Alternative to Squats?
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FitCowgirl8
Posts: 175 Member
Ok so I just started the Stronglifts program as my strength training routine. The problem I am having is that my gym only has 1 squat rack and I am not the only one lifting (some guys also use it for pull ups) Some days its not a problem and by the time I am done with my other lifts I can use the rack. Other days like today the same guy was using it the entire time I was there. I can't stay longer to wait for the rack to be open because i am lifting on my lunch break at work so I have a set amount of time I can stay. My question is are doing squats with dumbells just as effective (obviously I can't lift as heavy) for the days I can't get to the rack or are there other lifts that I could substitute on such days?
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Replies
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I have recently discovered "goblet Squats" using a dumbell. I have low back issues and a protruding vertebra up top, so not having to have a bar across my upper back has been a godsend. I just need to work my weight up. Check them out0
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They will be until you can't hold enough weight to progress.0
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They will be until you can't hold enough weight to progress.
I currently squat 115 lbs so I doubt I could hold that much.....0 -
Should be a machine or two that let you simulate squats too.0
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The leg press machine will simulate the squat0
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rear foot elevated split squat
Google that0 -
rear foot elevated split squat
Google that
these kick my butt0 -
rear foot elevated split squat
Google that
I'm doing those next leg day.0 -
rear foot elevated split squat
Google that
these kick my butt
Mine too!0 -
rear foot elevated split squat
Google that
These, IMO, kick your *kitten* a bit more than regular back squats. Love em'.0 -
There is simply no alternative
"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." - Mark Rippetoe0 -
do you ever ask if you can work in? or how many sets he has left.0
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rear foot elevated split squat
Google that
Looked them up. I think I may give those a shot. Thanks!0 -
I haven't asked them if I can work in yet. I just started using the free weights and these guys have been doing it as long as I have been at the gym so I guess I've felt a little intimidated (sounds dumb I know) I think if it happens again I may have to ask them if I can work in. Thanks!0
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closest thing would be a leg press.0
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Ask to Work in.
If you have kettle bells do a goblet squat or hold two kettlebells in a "clean" position
There are probably some barbells hanging around for dead lifting. Do a front squat with as much weight as you can clean "probably less than you can squat"
Work on some pistol squats they will help a lot with the muscles that support you during a squat.
body weight is usually sufficient for pistol / split squats0 -
Most guys who aren't using the squat rack for actual squats will let someone who wants to actually squat work in or take over. Because they know that monopolizing a piece of equipment for something other than its intended use when other people who want to use it for its intended use are waiting is douchebaggery of the highest degree.0
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Just ask to work in with them.0
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They will be until you can't hold enough weight to progress.
I currently squat 115 lbs so I doubt I could hold that much.....
What about putting the weights in a backpack?0 -
rear foot elevated split squat
Google that0
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