Question about lifting - alternatives to squat rack

blondishandbookish

I've been looking at starting NROLFW and have checked out the gym. My gym doesn't appear to have a squat rack. I'm not stuck on NROLFW if there is an alternative but everything seems to use a squat rack.

What are my options - leaving the gym doesn't work as I'm on a contract and I don't have space at home.

It does have a smith machine but I don't really want to use it.

Gallowmere1984

Do they have a free barbell at all? If so, you can do zercher squats: https://www.youtube.com/watch?v=U2OKweR-N-g

Alternatively, you could power clean the bar up to your chest and front squat with it: https://www.youtube.com/watch?v=P61l9VI_YEo

If you are feeling really adventurous, try to super bear: https://www.youtube.com/watch?v=vwa18cuIRZY

RepsnSets

Another option is using dumbells

jimmie65

Zercher squats, as mentioned.
Barbell hack squats.
Overhead squats.

jayche

Well there's always the Steinborn Lift...
http://www.youtube.com/watch?v=Qls96q4Phs4

...jk don't try it its pretty easy to destroy your back/gym/home doing them.

Gallowmere1984

Well there's always the Steinborn Lift...
http://www.youtube.com/watch?v=Qls96q4Phs4

...jk don't try it its pretty easy to destroy your back/gym/home doing them.

That is insane...it's ridiculous...it could kill you...why am I not doing these already?

Thanks for the video. Muahahahahaha.

Rado_SVK

Do they have a Smith Machine?..Oh sh...sorry the last line was the one I missed :laugh: but at the same time I could ask why dont you want to use it?in the case you are using heavier weight,its the only second option really..obviously for safety reasons.

Gallowmere1984

Do they have a Smith Machine?..Oh sh...sorry the last line was the one I missed :laugh: but at the same time I could ask why dont you want to use it?in the case you are using heavier weight,its the only second option really..obviously for safety reasons.

I could go all 'hard' and say that only men equipped with large quantities of estrogen use Smith machines, as I was tempted to do.

Instead, I'll go with the 'right' answer. The smith machine isn't conducive to building balance or stabilization musculature. Using a smith machine to develop your squat is right up there with using the leg press to develop your squat. The weight is basically held in place for you, robbing your body of the need to balance the weight. I have seen more than one guy who can leg press over 800 nearly tip over with 225 on their shoulders in a back squat. I have seen similar problems from the Smith, though it's not quite a severe in the weight difference.

Also, it's not a natural movement. I almost never see a barbell go completely straight up and down on a squat, especially when it's performed at parallel or below.

Hbazzell

Kettle Bell squats and kettle Bell deadlifts?

Rado_SVK

show previous quotes

Do they have a Smith Machine?..Oh sh...sorry the last line was the one I missed :laugh: but at the same time I could ask why dont you want to use it?in the case you are using heavier weight,its the only second option really..obviously for safety reasons.

I could go all 'hard' and say that only men equipped with large quantities of estrogen use Smith machines, as I was tempted to do.

Instead, I'll go with the 'right' answer. The smith machine isn't conducive to building balance or stabilization musculature. Using a smith machine to develop your squat is right up there with using the leg press to develop your squat. The weight is basically held in place for you, robbing your body of the need to balance the weight. I have seen more than one guy who can leg press over 800 nearly tip over with 225 on their shoulders in a back squat. I have seen similar problems from the Smith, though it's not quite a severe in the weight difference.

Also, it's not a natural movement. I almost never see a barbell go completely straight up and down on a squat, especially when it's performed at parallel or below.

Thanks for repeating all the info that I already know,whit a hint of sarcasm..but i clearly wasnt asking you,but OP..

Gallowmere1984

show previous quotes

Do they have a Smith Machine?..Oh sh...sorry the last line was the one I missed :laugh: but at the same time I could ask why dont you want to use it?in the case you are using heavier weight,its the only second option really..obviously for safety reasons.

I could go all 'hard' and say that only men equipped with large quantities of estrogen use Smith machines, as I was tempted to do.

Instead, I'll go with the 'right' answer. The smith machine isn't conducive to building balance or stabilization musculature. Using a smith machine to develop your squat is right up there with using the leg press to develop your squat. The weight is basically held in place for you, robbing your body of the need to balance the weight. I have seen more than one guy who can leg press over 800 nearly tip over with 225 on their shoulders in a back squat. I have seen similar problems from the Smith, though it's not quite a severe in the weight difference.

Also, it's not a natural movement. I almost never see a barbell go completely straight up and down on a squat, especially when it's performed at parallel or below.

Thanks for repeating all the info that I already know,whit a hint of sarcasm..but i clearly wasnt asking you,but OP..

I figured as much. I'm just bored this afternoon. :drinker:

/shrug I've actually seen that question thrown around sincerely, though you would think most people would get it by now.

Rado_SVK

OK so you are not as mean as I though :drinker: Yeah..but seriously in the terms of options the lady has,If she will do anything around 100 lbs and above (which is realistic for a woman),def a bar is the only safe option for her..and since the rack is not present,while smith is,I was just trying to suggest that its better than nothing..its like when we get to the gym and it happens tom,be damn busy,Im not going to wait for the rack,instead I grab the Smith.

Gallowmere1984

OK so you are not as mean as I though :drinker: Yeah..but seriously in the terms of options the lady has,If she will do anything around 100 lbs and above (which is realistic for a woman),def a bar is the only safe option for her..and since the rack is not present,while smith is,I was just trying to suggest that its better than nothing..its like when we get to the gym and it happens tom,be damn busy,Im not going to wait for the rack,instead I grab the Smith.

As a lack of options, yeah, I get it. If your only options are Smith or no lift, obviously the Smith wins there. Since I have only seen two different gyms that don't have a single solitary barbell around, I generally assume there's at least one sitting in a corner somewhere collecting cobwebs. Hell, even my wife's old Victory Lady Fitness had one barbell and bench. She just had to steal it from the bench for deadlifts.

I just tend to look back at how people would lift before squat racks existed, and zerchers are probably the closest thing to old school stone lifting that you can do with a barbell, and they are perfectly safe, since you have to actually be able to pick the weight up before you can even try squatting with it. You'll know well before halfway into a set if the weight is too heavy for you.

matt2442

Resistance bands, dumb bells, wall squats, one legged wall squats, box jumps..lots of ways to strengthen your legs

HelloDan

Learn to clean, that way not only can you do front squats without a rack, but you'll also be a badass!

Heitor71

sumo squats with dumbbells

BerryH

I've been to four different local gyms, none of which have a squat rack, and one which said they're "getting one soon". Thanks for all these tips and alternatives, posters.

blondishandbookish

Thanks for the tips and will try them out.

Smith machine - having read a bunch of posts here, then looked at other sources and looked at people using it, decided it wasn't for me hence asking for alternatives
I may be a lightweight but I prefer to start with the aim of developing proper technique.