Lifting program that doesn't need a rack

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LernRach
LernRach Posts: 286 Member
in Fitness and Exercise
So I have been doing Strong Lifts for a few weeks and progressing nicely until I realise that I couldn't really continue because I don't have a rack so lifting the bar into position for squats became so so hard!!!

Can anyone recommend a diff lifting program that doesn't necessitate this? Or a kettle bell work out?
(Please don't say get a rack, I work out in the gym, I like to go ladies only, there is no rack there!!!)
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Replies

  • LKArgh
    LKArgh Posts: 5,179 Member
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    Lifting, with barbells without a rack, this is impossible.
    So, you need to figure out what equipment you can work with. There are dumbbell based programs and there are strength programs that do not include weights at all. But if your gym does not have a rack, do they have heavy dumbbells?
  • LernRach
    LernRach Posts: 286 Member
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    They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!
  • LKArgh
    LKArgh Posts: 5,179 Member
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    Then just google dumbbells weight lifting and find the alternatives you can use for the exercises requiring a rack. For squats, if these are your main problem, you can do dumbbells squats or goblet squats. I usually do dumbbell squats out of personal preference (got used to them when I did not have a rack available and now that I do, I still just like them more).
  • jemhh
    jemhh Posts: 14,261 Member
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    In addition to goblet squats, you could do landmine squats. Once you get to the point where holding a dumbbell in the dumbbell squat position it might allow you to add a bit more weight.

    https://www.t-nation.com/training/best-squat-youre-not-doing
  • AlisonH729
    AlisonH729 Posts: 558 Member
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    LernRach wrote: »
    They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!

    Can you work in the main gym with the same membership? I know you might not want to, but to keep progressing you may have to. Or ask the owner to put a rack in the ladies gym. I don't think it's fair that its not equally equipped.
  • pondee629
    pondee629 Posts: 2,469 Member
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    LernRach wrote: »
    They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!

    So, not using the rack is your choice? If the rack won't come to you, go to where the rack is?

    " I like to go ladies only." We all know that if there was a "Mens Only" sexist cries would be heard nationwide.
  • nordlead2005
    nordlead2005 Posts: 1,303 Member
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    power clean into front squats instead of doing back squats like SL has. Ultimately it won't make that much of a difference. You typically can't front squat as much as you back squat, so that will allow for more progression since you can already get X amount up for a back squat.
  • dlm7507
    dlm7507 Posts: 237 Member
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    I don't have a rack and don't intend to buy one. Goblet squat warm up, front squat 5x5 works for me.
  • LernRach
    LernRach Posts: 286 Member
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    pondee629 wrote: »
    LernRach wrote: »
    They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!

    So, not using the rack is your choice? If the rack won't come to you, go to where the rack is?

    " I like to go ladies only." We all know that if there was a "Mens Only" sexist cries would be heard nationwide.

    I"m not fussed about the sexist cries, my original comment was that having a rack wasn't an option, not your opinion on what gym to go to... Apart from me liking the ladies only for many reasons, the weight area in the main gym is so full of testosterone (and smelly!!!) that its another reason not to go....

    Will attempt to adjust the squats, but it is a problem for bench presses as well... I don't think I can continue the program like this!

    Will a kettle bell workout do me as much/nearly as much good??
  • jacksonpt
    jacksonpt Posts: 10,413 Member
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    Lots of options... dumbbells workouts, kettlebells, suspension, body weight...

    Just gotta try them and see what matches best to your preferences/goals and your available equipment.
  • FitGirl0123
    FitGirl0123 Posts: 1,273 Member
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    If you choose not to go where you can use a rack, then find a different program. Problem solved.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    edited November 2015
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    LernRach wrote: »
    They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!

    On a different note, might be worth bringing up to the management as a suggestion. Even just a half rack for safety purposes... doesn't have to be a full-on power cage. If they've got all the other equipment, not having some sort of rack/cage is limiting the usefulness of that equipment.
  • pondee629
    pondee629 Posts: 2,469 Member
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    "Apart from me liking the ladies only for many reasons"

    You shouldn't have the option of "liking the ladies only" just as I CAN'T have the option of liking a Men's Only.

    " I don't think I can continue the program like this!"

    We know what the answer is, though...

    "There is a rack, in the main gym,"
  • jemhh
    jemhh Posts: 14,261 Member
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    pondee629 wrote: »
    "Apart from me liking the ladies only for many reasons"

    You shouldn't have the option of "liking the ladies only" just as I CAN'T have the option of liking a Men's Only.

    " I don't think I can continue the program like this!"

    We know what the answer is, though...

    "There is a rack, in the main gym,"

    Get over yourself.

    There are men's only gyms. There are women's only gyms. There are mixed sex gyms. If you want a men's only gym and can't find one, start your own.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
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    pondee629 wrote: »
    "Apart from me liking the ladies only for many reasons"

    You shouldn't have the option of "liking the ladies only" just as I CAN'T have the option of liking a Men's Only.

    " I don't think I can continue the program like this!"

    We know what the answer is, though...

    "There is a rack, in the main gym,"

    She can have whatever opinion she wants... go pedal your "my way or the highway" crap somewhere else. We all have preferences, get over it.
  • nordlead2005
    nordlead2005 Posts: 1,303 Member
    edited November 2015
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    If your goal is to be strong (as measured by ability to lift weight), then you are going to eventually have to work out in a gym with a rack. Even if there are ways around using a rack for now, in a few months you'll run into the same problem again.

    If you have different goals, then you can possibly (or probably) should move to a different program that doesn't require a rack. However, you should post your goals if you want someone to suggest a plan.
  • YouHadMyCuriosity
    YouHadMyCuriosity Posts: 218 Member
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    Heavy dumbells, goblet squats. I will say that I started doing 5x5 the first time around without a rack (at home) and it only took a month or two for me to cave and get a rack- is it POSSIBLE to progress without one, tailoring the exercises, sure! And I set out to do just that. But as weights start going up, and you start enjoying the results, it's very difficult to keep up without the proper equipment. Dumbells and kettle bells are not as easy to adjust by 5 lb increments. You have some good ideas from PPs for substitutions, but I wouldn't be surprised in after a month or so you decide to try out the "smelly" part of the gym. Good luck!
  • jchite84
    jchite84 Posts: 467 Member
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    You could try an Olympic lifting program. No rack required for that, though some folks like to supplement with isolated squats. I'm happy doing C&J, Snatch, and Deadlifts.
  • pondee629
    pondee629 Posts: 2,469 Member
    edited November 2015
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    jacksonpt wrote: »
    pondee629 wrote: »
    "Apart from me liking the ladies only for many reasons"

    You shouldn't have the option of "liking the ladies only" just as I CAN'T have the option of liking a Men's Only.

    " I don't think I can continue the program like this!"

    We know what the answer is, though...

    "There is a rack, in the main gym,"

    She can have whatever opinion she wants... go pedal your "my way or the highway" crap somewhere else. We all have preferences, get over it.

    We may all have our preferences but I can't exercise mine by having a men only gym. That we accept "Ladies Only" as socially acceptable is my point. Equality cuts both ways. "Ladies Only" is as socially wrong, and is as discriminatory, as "No Irish Need Apply", "Whites Only", :"Unescorted Women Not Allowed", "Men Only". Sorry for pointing out your Hypocrisy. SHE has the OPTION of going to a "Ladies Only" gym. Men don't have that option and if they tried would be forced to change and admit women.

    BTW, I liked your pun with "pedal". You being a biker and all.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    edited November 2015
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    nevermind... what's the point. I'm going running.

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