Squats...what do you do if you don't have a rack or spotter?
fruitloop2
Posts: 437 Member
I'm just curious what others do when you don't have a squat rack or have a spotter available? I do all my exercise at home and I'm currently doing SL 5x5. We don't have a squat rack (I really want 1 but just don't have the space or $ for something like that) and my husband is only around in the evening to spot me but I would prefer to workout in the afternoon so I have my evening free to do other things (like going for a walk or roller blading when it gets nice enough out). Right now it's not a huge issue because I'm just starting out and the weights aren't super heavy but they will be and probably not before to long. Anyone have any solutions at all? We have an unfinished basement that is only framed right now and all of our weight equipment is down there. We have 1 framed wall that is angled where the "future" door would be going, could I attach hooks to the framing or something? I'm trying to brainstorm some sort of idea as to how I can make this work 
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I just have a little rack, not a big safety rack. That works fine for me. It's adjustable and I use it to bench, too. It's similar to this: http://www.amazon.com/TDS-C-93132-W-Squat-Rack/dp/B001HS3KI8. You could probably get one for cheaper (I didn't do an extensive search to find a pic), and Craig's List or classifieds might have something for really cheap. Otherwise, how would you get the weight on your back, I can't lift the weight I can squat over my head at all.0
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I'm just curious what others do when you don't have a squat rack or have a spotter available? I do all my exercise at home and I'm currently doing SL 5x5. We don't have a squat rack (I really want 1 but just don't have the space or $ for something like that) and my husband is only around in the evening to spot me but I would prefer to workout in the afternoon so I have my evening free to do other things (like going for a walk or roller blading when it gets nice enough out). Right now it's not a huge issue because I'm just starting out and the weights aren't super heavy but they will be and probably not before to long. Anyone have any solutions at all? We have an unfinished basement that is only framed right now and all of our weight equipment is down there. We have 1 framed wall that is angled where the "future" door would be going, could I attach hooks to the framing or something? I'm trying to brainstorm some sort of idea as to how I can make this work
I have just been through this as my hubby works away. I was stuck on 20 kg and had to do all 5 x 5 in one go without setting the bar down because I couldn't keep lifting it over my head to sit it on my shoulders. I tried the hooks to a frame I also just tried to lower it down onto to bench press stand but it really didn't work to well. I was so afraid of hurting myself. This last weekend I bought a new squat rack for $399 and today I did my squats with 30kg which wasn't too hard. If you can, to keep yourself safe and allow your lifts to progress get a squat rack.
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I gave up on SL 5 x 5 for this exact reason. I work out at a gym that doesn't have a squat rack.
I did see somewhere on the net on how to attached home made racks - I'd google if I was you.0 -
I also just tried to lower it down onto to bench press stand but it really didn't work to well.
Ya, That's what I've been doing. I sit on the bench though and then get my shoulders under the bar and then stand up and walk out do do the squats. I won't be able to do this for long though because as it get's heavier it's harder to lift at a good angle without hurting my back.If you can, to keep yourself safe and allow your lifts to progress get a squat rack
I was afraid this was going to be the answer. I could possibly do the $100 rack but can't afford the $400. I'm also not sure where I would put it. Our basement is pretty small..0 -
I gave up on SL 5 x 5 for this exact reason. I work out at a gym that doesn't have a squat rack.
I did see somewhere on the net on how to attached home made racks - I'd google if I was you.
shakes head...what kind of a gym does not have a squat rack..
OP - is joining a gym an option? I year ymca monthly rates are not that bad..0 -
I gave up on SL 5 x 5 for this exact reason. I work out at a gym that doesn't have a squat rack.
I did see somewhere on the net on how to attached home made racks - I'd google if I was you.
shakes head...what kind of a gym does not have a squat rack..
OP - is joining a gym an option? I hear ymca monthly rates are not that bad..0 -
If your guy is handy you may be able to do something like this.
www.youtube.com/watch?v=puDKWyrw9Ow
or this
http://forums.sherdog.com/forums/f13/building-my-own-squat-rack-pictures-776375/0 -
Not really no (and I don't really care for gyms). I would have to go in the evenings if I did and that is the who;e point of my rack dilemma...I want to do my lifting in the afternoon so I can do other things in the evenings. I might have to just suck it up and buy 1 like the first reply showed if I can find 1 for a cheap price in canada :ohwell:0
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<< I have same issue. No squat rack, no space. So I am squatting light and slowly progressing into heavy as I get stronger so I don't need a spotter. I also make sure the small animals are far far away in case my CHEAPO weights decide to take a nosedive off my bar.
Oh and I enjoy weightlifting without somebody else in the room watching me sweat, listening to me grunt away.0 -
You can't do good squats without a rack so either joining a gym or spending a fortune would be best. There are some exercises that you can do with dumbbells as alternatives such as Bulgarian splits, step ups, lunges or whatnot, but all of these practice different muscles and are more like additional than main exercises. Squats and Deadlifts are essential IMO.0
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Ya, I don't want to give up lifting, I like it and I like lifting/exercising in private as well but might not have any other choice other than get a rack of some kind or join a gym. It sucks...I've gone a year without joining a gym and doing everything on my own 0
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Question about squat stands...is a stand that is 1 piece better that the 2 piece stand system? I saw 2 piece stands but I don't know anything about squat stands so I have no idea if they would be any good.0
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Sorry what I meant is my gym only has a Smith machine - not a rack.I gave up on SL 5 x 5 for this exact reason. I work out at a gym that doesn't have a squat rack.
I did see somewhere on the net on how to attached home made racks - I'd google if I was you.
shakes head...what kind of a gym does not have a squat rack..0 -
Goblet squats0
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I'm in exactly the same boat - I do SL at home without a squat rack or spotter, no room or money to rectify and really don't want to join a gym. Right now I'm on 17.5 kg but should be upping to 20kg tomorrow, but lifting the bar over my head might just not happen at that weight (OHP is SO my weakest lift!)
A couple of possible options other than joining a gym/buying a rack - do hack squats (never tried them but basically instead of balancing the barbell on your back, you position it under your butt and keep your arms straight), or another of my pals wears a weighted vest. I may have to go down one of those routes if tomorrow's workout proves not-doable. If not, I am planning to buy a squat rack, but my hubby doesn't want me to until we move, as our flat is super cramped already and I'm already lifting sandwiched between the drying washing and the back of the sofa! I have to do push-ups instead of bench press for the same reason :ohwell:0 -
You could do a front squat, where you balance the bar on your chest instead of back. You wouldn't be upping in weight as fast though, because it's harder to balance it on the front then it is on the back.
Or if hubby is useful at building things, have him build a squat rack. I know there are plans out there for building a squat rack.0 -
I'm in the same boat. I do everything at home alone and am worried one of these days I'm going to get pinned under my oly bar. I've been eyeing some squat supports on amazon but haven't pulled the trigger yet. I think it's inevitable though if this is what I want to continue doing.0
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bumping to follow... I'm in the same boat...0
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Goblet squats
^^^^This could be an alternative for a while. They are harder than traditional back squats, in my opinion, so you won't have to lift as heavy to get a good workout.0 -
Not really no (and I don't really care for gyms). I would have to go in the evenings if I did and that is the who;e point of my rack dilemma...I want to do my lifting in the afternoon so I can do other things in the evenings. I might have to just suck it up and buy 1 like the first reply showed if I can find 1 for a cheap price in canada :ohwell:
Fellow Canadian here. This place has some good deals on squat racks/stands with very fast and reasonably priced shipping. Got mine in only 3 business days.
http://www.treadmillfactory.ca/c-8-power-racks-smith.html0 -
If the basement is fairly open you can use 2 sawhorses that you build to the right height. Put a block on the back side so that if you fail it doesn't roll off the end.
You could take your squatting to a patch of grass you're not particularly fond of outside. If you fail let go and step forward.
I like the sawhorse idea if all you're using it for is squatting though. You can build 2 saw horses out of 4 - 2x4s and some nails for about $10.0 -
IMO, join a gym. If that's not possible, learn bulgarians, sumo squats and goblet squats.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
Goblet squats
^^^^This could be an alternative for a while. They are harder than traditional back squats, in my opinion, so you won't have to lift as heavy to get a good workout.
No disrespect intended, but if you believe Goblet Squats are harder than Back Squats then you're doing something wrong.0 -
I just looked up the goblet squats and may try those...if anything for a good warm up. I think I'm just going to invest in a squat rack of some sort. They would also help with the start off position for the overhead press when I start to get up there in weight.
Dandur, I actually just emailed that company this morning to inquire about a rack and shipping. Hoping they get back to me today. I also saw a used 1 for sale but wouldn't be able to get to it for a few weeks because it's out of town but will be camping there in a few weeks so could pick it up...but they haven't replied to me yet either and thy want $400 for a used 1.0 -
Saw horses
a little back-country-hickish, but hey! Ya gotta do what ya gotta do!
They don't make stayin fit cheap!0 -
Yeah I just used the little rack that came with my weight bench for bench presses. It was tall enough to get under it.0
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build your own or learn to power clean and push press a good amount of weight -- i dont use a spotter - I back bail on squats0
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I just looked up the goblet squats and may try those...if anything for a good warm up. I think I'm just going to invest in a squat rack of some sort. They would also help with the start off position for the overhead press when I start to get up there in weight.
Dandur, I actually just emailed that company this morning to inquire about a rack and shipping. Hoping they get back to me today. I also saw a used 1 for sale but wouldn't be able to get to it for a few weeks because it's out of town but will be camping there in a few weeks so could pick it up...but they haven't replied to me yet either and thy want $400 for a used 1.
A squat rack is an invaluable tool. I've always said that the only thing I need in a gym is a full rack with adjustable pegs, one or two barbells, weight plates, and some DB's. If you're serious about doing this, you definitely need a rack. I would recommend not getting a rack where the uprights are angled but rather just straight-up-and-down. Reason being is that when you squat, especially when it gets heavier, you don't need to take so many steps back away from the rack to squat; it expends unnecessary energy and opens up room for injury. Rather, setup at the bar and take enough of a step back to clear the j-pegs.0 -
build your own or learn to power clean and push press a good amount of weight -- i dont use a spotter - I back bail on squats
No offense, don't listen to this especially if you want to progress on the squat. I can squat 365 and there's no way I can clean and press that though I can clean and press 215. Sorry; really bad recommendation.0 -
I gave up on SL 5 x 5 for this exact reason. I work out at a gym that doesn't have a squat rack.
I did see somewhere on the net on how to attached home made racks - I'd google if I was you.
shakes head...what kind of a gym does not have a squat rack..
OP - is joining a gym an option? I hear ymca monthly rates are not that bad..
Planet Fitness doesn't have a squat rack unless you consider Smith machines. (I don't) I switched gyms.0
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