Squats...what do you do if you don't have a rack or spotter?

SlimFrederic

This could be an alternative:
http://www.youtube.com/watch?v=24PeqytTtq4

jlapey

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.

This would be my suggestion. It's amazing what you can find used.

fruitloop2

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.

That's good to know. The one I was looking at was an angled one.

fruitloop2

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.

I'm not 100% sure exactly what that is. I think I know but I'm going to look it up. I just did 75lb on Monday and I'm suppose to move up to 80 for today. I know that's not a lot of weight yet but it is for me as a beginner.

starracer23

Try some wall squats and some 1 legged squats.

JNick77

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.

That's good to know. The one I was looking at was an angled one.

There are plenty of people that can squat fine so if you find one that suits you that's fine. I just know for me the pegs on those are fixed and generally don't fit me quite right and I have to step back further than I care to, which sucks with heavy singles and even heavy triples.

JNick77

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.

I'm not 100% sure exactly what that is. I think I know but I'm going to look it up. I just did 75lb on Monday and I'm suppose to move up to 80 for today. I know that's not a lot of weight yet but it is for me as a beginner.

It sounds like she has bumper plates available to her. It sounds like she does a power clean with the weight, presses it over hear head, and then puts it across her back to squat. Then drops it off her back when she's done. First, that only works when the weight is light. As you progress it's simply not possible because your squat weight will far exceed your clean weight. Second, it's not optimal for setting up your stance and form. Your stance and setup for the squat should be setup when the bar is racked. Basically you walk up to the bar and get under the bar in position to squat, not after the bar is out. The video "So You Think You Can Squat" is a great demonstration on how to setup to a proper squat in a rack. Granted they use a monolift in the video so there is no backward movement out of the rack but the setup is still correct.

Vailara

I'm in a similar position. I do front squats, which I know are not as good, but I feel they've got to be better than nothing. At the moment, I can't do nearly as much weight with the front squats as I could do with back squats, so I just clean the bar to get it up there. I don't know if cleaning it might be a problem if I do manage to progress.

Abells

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.

I'm not 100% sure exactly what that is. I think I know but I'm going to look it up. I just did 75lb on Monday and I'm suppose to move up to 80 for today. I know that's not a lot of weight yet but it is for me as a beginner.

It sounds like she has bumper plates available to her. It sounds like she does a power clean with the weight, presses it over hear head, and then puts it across her back to squat. Then drops it off her back when she's done. First, that only works when the weight is light. As you progress it's simply not possible because your squat weight will far exceed your clean weight. Second, it's not optimal for setting up your stance and form. Your stance and setup for the squat should be setup when the bar is racked. Basically you walk up to the bar and get under the bar in position to squat, not after the bar is out. The video "So You Think You Can Squat" is a great demonstration on how to setup to a proper squat in a rack. Granted they use a monolift in the video so there is no backward movement out of the rack but the setup is still correct.

Clearly she is not back squatting 365 pounds. But there's nothing wrong with overall improvement on all lift accounts. A lot of people continue to build weight in areas they are already good at and leave their other lifts to the way-side. She is still at light weight so try to clean and press to a back squat is not a terrible idea if she doesn't have the equipment yet.

However strongly agree with the person above me, but for light weight...use what you can to start...or do squats with KBs in hand instead or DBs

Snow3y

Put a bench behind you that you let your butt touch (giving you indication on how far to come down too) this way, if you fail you'll be able to sit on it, not injuring yourself.. You can either then drop the weight, or attempt to get back up

fruitloop2

Thanks for every one's advice and input! Since I can only overhead press successfully without fail 50lbs and bench press only 60 (but failed on 1 rep today) I really don't think pressing 75lbs up and over my head to my back is a very good idea. I will be looking into getting a squat rack of some kind because the way I'm doing it right now expels a lot of unnecessary energy that could go towards the squats. The stool idea is good too, thanks! So is a 1 piece rack betrer than the 2 piece ones or will the 2 piece one work just as well? I need something that can be moved out of the way when I'm done with it.

JNick77

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.

I'm not 100% sure exactly what that is. I think I know but I'm going to look it up. I just did 75lb on Monday and I'm suppose to move up to 80 for today. I know that's not a lot of weight yet but it is for me as a beginner.

It sounds like she has bumper plates available to her. It sounds like she does a power clean with the weight, presses it over hear head, and then puts it across her back to squat. Then drops it off her back when she's done. First, that only works when the weight is light. As you progress it's simply not possible because your squat weight will far exceed your clean weight. Second, it's not optimal for setting up your stance and form. Your stance and setup for the squat should be setup when the bar is racked. Basically you walk up to the bar and get under the bar in position to squat, not after the bar is out. The video "So You Think You Can Squat" is a great demonstration on how to setup to a proper squat in a rack. Granted they use a monolift in the video so there is no backward movement out of the rack but the setup is still correct.

Clearly she is not back squatting 365 pounds. But there's nothing wrong with overall improvement on all lift accounts. A lot of people continue to build weight in areas they are already good at and leave their other lifts to the way-side. She is still at light weight so try to clean and press to a back squat is not a terrible idea if she doesn't have the equipment yet.

However strongly agree with the person above me, but for light weight...use what you can to start...or do squats with KBs in hand instead or DBs

It's a bad idea because it doesn't help teach proper setup and form.

Why KB's over DB's? A 20lb KB = 20lb DB? The center of gravity is different can cause a different response but especially when you're a beginner using a KB over a DB is of no advantage. I would say that KB's are most effective for helping intermediate and advanced lifters build strength as it helps give that extra stimulus needed to spur strength gains. KB / DB Squats do not equal Back Squats.

Bottom line if you like squatting and you want to get stronger, a rack is the only way you're going to do it.

WVprankster

Goblet squats

Strong this. Safety become a nonissue.

KBjimAZ

If you feel you must use a bar, you could always go with Zercher's.
Or lose the equipment and start training to do pistol's.