Squatting Heavy without a rack

Try variations and what works for you. The question about lifting the dumb bells to your shoulders is one of how much weight can you lift and how important is your focus on squats.

For example, holding the dumb bells at arms length by your sides may permit you to use heavier weight. You can lift the weights to your shoulders then as you squat, push the weight overhead in a "press" fashion. You may not be able to use as much weight when you press over head as you could doing just a squat. This would be a variation that works other muscle groups in addition to your legs.

jefferson squats

Had never heard of them before - going to have a go later. Thanks!

there's different variations of squats you could do. hack squats and jefferson squats you leave the bar on the ground. also goblet squats you only need one dumbell, and there's also dumbell squats, where you hold the dumbells on your side. sissy squats you don't even need weight. all of those methods hit your quads

Lol @ sissy squats

You can do a clean and overhead press it and bring it down to squat...

I was going to say clean and then front squat.

If you can actually clean and overhead press a worthwhile back squat amount, you have an immense press, given that a back squat should be around 130% of what you can C&J, for an efficient lifter and an even greater percent for an inefficient lifter.

Except that women's upper body strength is going to limit the amount they can clean. They can squat much more on the back than that.

One's upper body strength is not usually the limiting factor in how much one can clean. But you are right that one's power clean is usually nowhere near what one can back squat, and that will be true for both men and women.

One's upper body strength is not usually the limiting factor in how much one can clean. But you are right that one's power clean is usually nowhere near what one can back squat, and that will be true for both men and women.

I don't clean much. Oh, wait, that was supposed to be on the "can I log housecleaning" thread.

Where can I go to find good videos/tutorials on how to use some of the equipment in the free weight room (power cage, squat rack etc.) I'm finding that I am a little nervous to try and figure it out on my own, and the one personal training session I got to hopefully show me this stuff she didn't I really want to lift heavy, but my fear of doing things wrong or hurting myself is stopping me. Especially because I go alone.

One's upper body strength is not usually the limiting factor in how much one can clean. But you are right that one's power clean is usually nowhere near what one can back squat, and that will be true for both men and women.

I don't clean much.

I figured.

I use the gym at work (it's free so I shouldn't complain) but they dont have a squat rack and so I've been using the rack on the bench press table but it's awkward to get on and off with the bench between my legs and I'm not comfortable adding weights. I am currently at 70lbs but want to build up to heavier.

Any suggestions?

In because we have no squat rack at work either :-(

Try using dumb bells. Hold one in each hand and squat. You're at 70 lbs., that make each dumb bell 35 lbs. You can work your way up from there. Think of it as improving your grip while working your legs. When you run out of dumb bells or can no longer hold them, then you have a problem.

The problem with DumbBell squats is you are limited because of the strain on your grip even when you wrap.

My thing on squats is for what purpose are you doing them? If you are a body builder and plan to have massive legs then they are great. If you are just need to have those tight buns that most women and men want, light dumbell squats or even using a curl bar across the wrong on your chest would suffice.

I would say, if you are not trying to get monster sized thighs and are working to tighten up legs and glutes, don't squat more than you can press and that way you will not need a rack.

Where can I go to find good videos/tutorials on how to use some of the equipment in the free weight room (power cage, squat rack etc.) I'm finding that I am a little nervous to try and figure it out on my own, and the one personal training session I got to hopefully show me this stuff she didn't I really want to lift heavy, but my fear of doing things wrong or hurting myself is stopping me. Especially because I go alone.

Videos are fine but nothing replaces prime time knowledge. In other words, save up and get a fitness instructor to show you how to use the equipment and build a plan that suits you.

Common problem that leads to injury is when newbies come in and try to tackle the equipment based on what they have seen and read vice being taught the correct technique and use of the equipment.

Ah, yes, this is true. I work with a trainer. This is just a reminder for me because nobody can keep the zillions of exercises straight in their heads!

I wouldn't do back squats without a proper rack. You'll just hurt yourself.

Do Cleans/Front Squats instead. Make sure you drop the weight at first though, since it will be harder for you to lift the same amount of weight as for back squats.

Try using dumb bells. Hold one in each hand and squat. You're at 70 lbs., that make each dumb bell 35 lbs. You can work your way up from there. Think of it as improving your grip while working your legs. When you run out of dumb bells or can no longer hold them, then you have a problem.

The problem with DumbBell squats is you are limited because of the strain on your grip even when you wrap.

My thing on squats is for what purpose are you doing them? If you are a body builder and plan to have massive legs then they are great. If you are just need to have those tight buns that most women and men want, light dumbell squats or even using a curl bar across the wrong on your chest would suffice.

I would say, if you are not trying to get monster sized thighs and are working to tighten up legs and glutes, don't squat more than you can press and that way you will not need a rack.

Really? lifting heavy is going to bulk up my thighs? My goal is to tighten up legs and glutes but I've heard that heavy lifting is the best way to do that? I should add that my goals are really 1. Get Stronger 2. Get Faster knowing that if I do these the 'get skinnier' will come.

Uhh no. What she wrote is not accurate. My thighs continue to get leaner, stronger and more defined. Keep doing what you're doing, you are on the right track.

It is He (me) and I was a former body builder/power lifter. I am giving advice based on her goals and you are basing your comments on?

Try using dumb bells. Hold one in each hand and squat. You're at 70 lbs., that make each dumb bell 35 lbs. You can work your way up from there. Think of it as improving your grip while working your legs. When you run out of dumb bells or can no longer hold them, then you have a problem.

The problem with DumbBell squats is you are limited because of the strain on your grip even when you wrap.

My thing on squats is for what purpose are you doing them? If you are a body builder and plan to have massive legs then they are great. If you are just need to have those tight buns that most women and men want, light dumbell squats or even using a curl bar across the wrong on your chest would suffice.

I would say, if you are not trying to get monster sized thighs and are working to tighten up legs and glutes, don't squat more than you can press and that way you will not need a rack.

Really? lifting heavy is going to bulk up my thighs? My goal is to tighten up legs and glutes but I've heard that heavy lifting is the best way to do that? I should add that my goals are really 1. Get Stronger 2. Get Faster knowing that if I do these the 'get skinnier' will come.

Uhh no. What she wrote is not accurate. My thighs continue to get leaner, stronger and more defined. Keep doing what you're doing, you are on the right track.

It is He (me) and I was a former body builder/power lifter. I am giving advice based on her goals and you are basing your comments on?

Sorry not trying to start a debate - I really would love to know what's best for me - however not sure anyone can give that advice without looking at my true body composition.

I don't think your thighs are going to get bulky squatting with 70 lb worth of dumbbell weights total.

I lift at home and don't have room or the money for a squat rack, so I do hack squats. http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

It's probably not ideal, but I'm very happy with the results.

I like it!

Try using dumb bells. Hold one in each hand and squat. You're at 70 lbs., that make each dumb bell 35 lbs. You can work your way up from there. Think of it as improving your grip while working your legs. When you run out of dumb bells or can no longer hold them, then you have a problem.

The problem with DumbBell squats is you are limited because of the strain on your grip even when you wrap.

My thing on squats is for what purpose are you doing them? If you are a body builder and plan to have massive legs then they are great. If you are just need to have those tight buns that most women and men want, light dumbell squats or even using a curl bar across the wrong on your chest would suffice.

I would say, if you are not trying to get monster sized thighs and are working to tighten up legs and glutes, don't squat more than you can press and that way you will not need a rack.

Really? lifting heavy is going to bulk up my thighs? My goal is to tighten up legs and glutes but I've heard that heavy lifting is the best way to do that? I should add that my goals are really 1. Get Stronger 2. Get Faster knowing that if I do these the 'get skinnier' will come.

Uhh no. What she wrote is not accurate. My thighs continue to get leaner, stronger and more defined. Keep doing what you're doing, you are on the right track.

It is He (me) and I was a former body builder/power lifter. I am giving advice based on her goals and you are basing your comments on?

I apologize, he I base my comments on my experience. Countless research, articles, personal accounts from female lifters, advice from male and female trainers, body builder/power lifters, etc. I won't hijack this thread, but do a search, either here, bodybuilding.com, google etc. for Females getting bulky and you'll understand why I disagreed with your post. Thanks!