Alternative to Squats?

FitCowgirl8
FitCowgirl8 Posts: 175 Member
in Fitness and Exercise
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?

Replies

  • gseburn
    gseburn Posts: 456 Member
    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 out
  • FullOfWin
    FullOfWin Posts: 1,414 Member
    They will be until you can't hold enough weight to progress.
  • FitCowgirl8
    FitCowgirl8 Posts: 175 Member
    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.....
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    Should be a machine or two that let you simulate squats too.
  • cyclerjenn
    cyclerjenn Posts: 833 Member
    The leg press machine will simulate the squat
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    rear foot elevated split squat

    Google that
  • Crankstr
    Crankstr Posts: 3,958 Member
    rear foot elevated split squat

    Google that

    these kick my butt
  • spade117
    spade117 Posts: 2,466 Member
    rear foot elevated split squat

    Google that

    I'm doing those next leg day.
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    rear foot elevated split squat

    Google that

    these kick my butt

    Mine too!
  • DontStopB_Leakin
    DontStopB_Leakin Posts: 3,863 Member
    rear foot elevated split squat

    Google that
    Also referred to as Bulgarian Split Squats.


    These, IMO, kick your *kitten* a bit more than regular back squats. Love em'.
  • taso42
    taso42 Posts: 8,980 Member
    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 Rippetoe
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    do you ever ask if you can work in? or how many sets he has left.
  • FitCowgirl8
    FitCowgirl8 Posts: 175 Member
    rear foot elevated split squat

    Google that

    Looked them up. I think I may give those a shot. Thanks!
  • FitCowgirl8
    FitCowgirl8 Posts: 175 Member
    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!
  • julesan902
    julesan902 Posts: 79 Member
    closest thing would be a leg press.
  • moustache_flavored_lube
    moustache_flavored_lube Posts: 849 Member
    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 squats
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    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.
  • gioisa75
    gioisa75 Posts: 242 Member
    Just ask to work in with them.
  • bcattoes
    bcattoes Posts: 17,299 Member
    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?
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    rear foot elevated split squat

    Google that
    My favorite. (in a weird way)
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    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 Rippetoe

    I am of the Rippetoe persuasion as well. There really isn't an alternative, but leg press would be the closest thing...you're just not getting the full benefit of doing actual squats. Tell that guy to do chinups elsewhere. Is there another gym you could join that has more equipment?
  • mideon_696
    mideon_696 Posts: 770 Member
    leg press is Not an alternative to squats. completely different.
    if one cannot squat for any reason then bulgarian split squats for that day is okay.
  • waldo56
    waldo56 Posts: 1,861 Member
    Can you do pistol squats?

    Harder than RFESS, and worth learnng.

    It takes a long time to really get comfortable doing them with good form/no cheating, but once you do they are a great exercise.

    They are easy to load with just a little weight. Dumbbells are the best for loading them, hold the DBs in front of your shoulder so one end is resting on your shoulder (makes it easy to microadjust balance, important when working at or near 1RM levels).

    Not only are they comparable to a back squat in stregth gains, absolutely nothing will train your balance better.
  • jdooks
    jdooks Posts: 91 Member
    I would do dumbbell squats with the dumbbells in shoulder press position. You won't be able to hit the same amount of weight but IMHO it's higher intensity at less weight with the dumbbells as you end up engaging additional muscle groups more effectively for stability.

    Alternatives can also be deadlifts. Sumo squats with kettleballs, there's just so many squat variations you can do with free weights.
  • serapi
    serapi Posts: 197 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?

    I would try asking the guy nicely if you can work in with him. Most people are pretty good and will shar the machine. You are paying the same membership fees as him.
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Yes. As others said, you should ask to work in. Even if he is doing eight sets, he shouldn't monopolize the rack for more than 20 minutes -- unless he is willing to share. Most people understand this etiquette and are perfectly happy to accommodate.
  • jensnewstart
    jensnewstart Posts: 97 Member
    Bump
  • adamalada
    adamalada Posts: 8
    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 Rippetoe

    Here here.

    Although i have had to modify my program to do legs at the start of the week otherwise cricket at the wkend would be impossible.

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