strong lifts program at home without a squat rack?

AngInCanada
AngInCanada Posts: 947 Member
edited November 17 in Social Groups
Is it possible to do the program at home without a squat rack? I don't have the funds to join the gym (cheapest one here is $70/month) which means I also don't have the funds for a squat rack. Any ideas?

Replies

  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
    Depends on what equipment you have available but really, it's challenging without some type of rack or something to help with the bar for squats. Are you looking at using dumbbells instead or the bar just without a rack?

    While there are dumbbell variations of the lifts in SL, there are also other programs that are made specific for db usage as opposed to bar work. Though there is a link floating around somewhere on how to do barbell programs with just dumbbells. There is a way to hold dumbbells on your shoulders for squats, or there are split squats and goblet squats.

    If you mean that you have a bar and plates but no rack, well yeah you could but it will eventually limit you because you need a way to get the bar on your back for squats. Even for front squats it helps to have the rack or a cage. True, you can clean the bar up but you will at some point be able to squat more than you can clean. I can barely clean a 70 lb barbell to put it away but I can squat over 100 with my highest being 165 for 3 reps, for example. Plus, it's good to have a place/way to bail on the lift if you can't get back up when the weights become challenging. So, it's plausible but might want to save up for at least a little half rack or something in the future.

    Hope that helps a little.
  • LaarainNYC
    LaarainNYC Posts: 90 Member
    Yeah if you're going to use dumbells instead I'd recommend Strong Curves or New Rules of Lifting for Women.
  • Timorous_Beastie
    Timorous_Beastie Posts: 595 Member
    edited May 2015
    I don't have a squat rack (lift at home, no room for one), and did front squats until it got too heavy to clean, then switched to hack squats.

    https://www.youtube.com/watch?v=EdtaJRBqwes
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    ^^ those buff dudes are funny.
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