Now what?

jerb00 · June 2017

So I am really happy with my current plan and I have seen more progress physically than I have in the whole previous year.

But...I lift at home. Barbell and bench. That's it. So now I am at a point where I cannot lift the barbell over my head to do a back squat. When the hubs and I workout together he can lift it up for me but when we don't...I am not sure what to do. I have tried putting it on the bench and lifting it from there but I don't really have the leverage in need to not strain my back.

So...how do I continue to progress without adding weight? Should I keep set the same but add more reps, add more sets, change tempo? Advice appreciated.

slaite1 · June 2017

Get a squat rack or get a completely new routine unfortunately. Definitely stop doing back squats without a rack.

I went through this for a while. Good way to get hurt. Switch to front squats or maybe do a dumbbell program or something. Search Craigslist and eventually you'll find a relatively cheap rack. It's totally worth the investment.

sardelsa · June 2017

I don't have a rack.. (and we don't have room for one) I don't even attempt back squats. I do zerchers (I deadlift the weight up then scoop my arms under), goblet, use dumbbells, landmine, Bulgarian or single leg squats. I also incorporate pause squats and bands to make it more challenging. Is it ideal? Not really. But I still get the job done.

harieta · June 2017

A pair of squat stands might be the solution. They should not take too much space.

se015 · June 2017

jerb00 wrote: »

So I am really happy with my current plan and I have seen more progress physically than I have in the whole previous year.

But...I lift at home. Barbell and bench. That's it. So now I am at a point where I cannot lift the barbell over my head to do a back squat. When the hubs and I workout together he can lift it up for me but when we don't...I am not sure what to do. I have tried putting it on the bench and lifting it from there but I don't really have the leverage in need to not strain my back.

So...how do I continue to progress without adding weight? Should I keep set the same but add more reps, add more sets, change tempo? Advice appreciated.

Have you tried doing front squats? Place the bar across the front of your shoulders, OR you can squat with dumbells in your hands.

comptonelizabeth · June 2017

I'm in the same position and use dumbells though I'm not convinced they are as effective.

dalerst · June 2017

I've just got a set of stands pretty cheap which canine used for benching as well.

jerb00 · June 2017

Thanks for the suggestions. I looked at the stands, but at ~$400 they are not an option.

I should also clarify: I can actually get the bar over my head when I can get it up to my shoulders. It is that I cannot move the bar from the top of my hips (l deadlift the bar to standing) to the front of my shoulders. I tried the front squat suggestion today but I had the same problem- I can't get the bar to my shoulders. The hubs, like above, suggested I use dumbells but I can't lift the individual dumbells to my shoulders so - ugh. When I can get the bar to my shoulders I can even press it up, I just don't have the strength to move it to my shouldners.

So, all of that to say: where do I go from here? I don't want to switch programs cuz it really is working for me and I like it. But since I can't increase weight right now I don't k kw how to progress.... more reps, sets, both? Thoughts?

bioklutz · June 2017

sardelsa wrote: »

I don't have a rack.. (and we don't have room for one) I don't even attempt back squats. I do zerchers (I deadlift the weight up then scoop my arms under), goblet, use dumbbells, landmine, Bulgarian or single leg squats. I also incorporate pause squats and bands to make it more challenging. Is it ideal? Not really. But I still get the job done.

That is what I would do.

https://www.youtube.com/watch?v=vpy4ADmlo1E

conseanery · June 2017

Even though this suggestion is for two exercises - lifting the bar over your head onto your back for a squat is partially the movement for a shoulder press. Work light weights and develop your shoulder strength. I would not increase the current weight you're pushing over your head for your squats...instead maybe lower down to a weight you can carefully and able to push over your head and to set on your trap/back area. Develop better shoulder strength and you can lift more weight over your head for your squats.

KarenSmith2018 · June 2017

sounds like you need to learn to clean the bar into the rack position. If you can press it above your head you should be able to clean the bar into the front rack. Google how to do cleans and see if that helps. Also buy a squat rack because you should seen reach a point where you can squat far more than you can press over your head.

sardelsa · June 2017

jerb00 wrote: »

Thanks for the suggestions. I looked at the stands, but at ~$400 they are not an option.

I should also clarify: I can actually get the bar over my head when I can get it up to my shoulders. It is that I cannot move the bar from the top of my hips (l deadlift the bar to standing) to the front of my shoulders. I tried the front squat suggestion today but I had the same problem- I can't get the bar to my shoulders. The hubs, like above, suggested I use dumbells but I can't lift the individual dumbells to my shoulders so - ugh. When I can get the bar to my shoulders I can even press it up, I just don't have the strength to move it to my shouldners.

So, all of that to say: where do I go from here? I don't want to switch programs cuz it really is working for me and I like it. But since I can't increase weight right now I don't k kw how to progress.... more reps, sets, both? Thoughts?

To progress, you want to make sure it is getting more challenging. If increasing weight isn't an option, you could increase your reps, sets, time under tension, decrease rests, add bands, you can incorporate rest pauses, holds etc.

ETA: You can get stands but honesty I would still be wary of lifting alone doing back squats with no safety bar or spotter.. I have seen quite a few injuries with people going too heavy and falling under the bar. That is just my opinion though

rdl81 · June 2017

you can get squat stands for much less than $400 look on gumtree or ebay for squat rack or stands eventually one will come up near where you live.

In mean time do either front squats or Overhead squats you will need to decrease the weight for both compared to your back squat

LucasLean · June 2017

conseanery wrote: »

Even though this suggestion is for two exercises - lifting the bar over your head onto your back for a squat is partially the movement for a shoulder press. Work light weights and develop your shoulder strength. I would not increase the current weight you're pushing over your head for your squats...instead maybe lower down to a weight you can carefully and able to push over your head and to set on your trap/back area. Develop better shoulder strength and you can lift more weight over your head for your squats.

Agreed. This is what I did when I just had a barbell and a cheap bench.

pbryd · June 2017

Have you considered investing in a trap bar? This is what I've done, rather than risk injury by squatting at home without a safety rack.

jseams1234 · June 2017

DB squats and variations? It would seem a cheaper, easier, and safer solution. You can always invest in a set of straps if grip becomes a concern. It doesn't sound like you are squatting very heavy.

cwolfman13 · June 2017

If it were me, I'd just do front squats...clean it and front squat.

wackyfunster · June 2017

Try hack squats (http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html). Safe to do without safety bars/a spotter. You can also try front squats with lighter weights as other posters mentioned.

Gallowmere1984 · June 2017

karenbeckwith5 wrote: »

sounds like you need to learn to clean the bar into the rack position. If you can press it above your head you should be able to clean the bar into the front rack. Google how to do cleans and see if that helps. Also buy a squat rack because you should seen reach a point where you can squat far more than you can press over your head.

This is exactly what I was thinking. Once you get the hang of the clean, I'm pretty sure that you'll likely be able to blast up just as much weight as you can realistically front squat. After that, if you learn to jerk, you could always then drop the bar onto your shoulders, behind the neck push press style.

ETA: you could also do Steinborn squats, which is how people squatted before racks were a thing.

ndj1979 · June 2017

Join a gym??

Rusty740 · June 2017

Bulgarian Split Squat is probably the best option.

I workout at home too and I only have a barbell, and a pull-up bar, same problems as you do.

I found the best option for squats was to do Bulgarian Split Squats. You only use about 1/2 the weight as a back squat, but since you are using only one leg, they are a little bit less than twice as hard. You raise a light weight barbell into back squat position, put your rear leg on a bench or chair or something and do a one-legged squat. Google them. Depending on the location of your front leg, you can make them more or less quad or glute/ham dominant. Front foot more forward for quad dominant further back for glute/ham dominant. They are really, really tough. The only drawback is that you don't get the upper body/core strengthening as much since your upper body isn't quite working as hard, but you can compensate for that by doing overhead presses.

OR, you can learn to Power Clean or Clean the bar to front squat. This is a good movement all by itself. I just don't fancy the front squat, but I do love the Power Clean.

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