No squat rack

Fels krone · #1 05-02-2007, 04:10 PM

So where I work out has no squat rack. This makes it hard to do squats, cuz if failure occurs Im not really sure what to do. Ive seen videos where people sort of good morning and push the barbell forward over their heads, but it looks kind of dangerous.

Im wondering whether its better to just use less weight, or if someone has better advice for a failed squat.

bdams19 · #2 05-02-2007, 04:13 PM

I would do the former, but thats just me. Injury sucks.

guids · #3 05-02-2007, 04:14 PM

find a new gym

Colt McCoy · #4 05-02-2007, 04:18 PM

[ QUOTE ]
find a new gym

[/ QUOTE ]

And stop going to failure.

einbert · #5 05-02-2007, 04:50 PM

My gym has no squat racks. Four benches with barbells though, of course. So I simply put the weight on the bench barbell, zercher it, step backwards until I'm off the bench, do my set, then put it back. Have to lighten the weight a bit doing this, but I think it's significantly better than using a smith machine.

cocked&locked · #6 05-02-2007, 05:19 PM

You can do many excellent leg exercises without a rack or machines...

front squats, zercher squats (as mentioned), dumbell squats, hack squats, single leg squats, lunges of many varieties, suitcase deadlifts, deadlifts, sumo deadlifts, romainian deadlifts, single leg romanian deadlifts, glute-ham raises, pull throughs (if you have a cable), turkish get ups, thrusters, etc.

thirddan · #7 05-02-2007, 05:28 PM

just do front squats or split squats...if the weight gets too heavy just drop it on the floor...

Fels krone · #8 05-02-2007, 05:34 PM

[ QUOTE ]
You can do many excellent leg exercises without a rack or machines...

front squats, zercher squats (as mentioned), dumbell squats, hack squats, single leg squats, lunges of many varieties, suitcase deadlifts, deadlifts, sumo deadlifts, romainian deadlifts, single leg romanian deadlifts, glute-ham raises, pull throughs (if you have a cable), turkish get ups, thrusters, etc.

[/ QUOTE ]

Thks [censored], hehe - your name is censored

Im gonna try some of those, particulary front squat. If I had resources to go to another gym, I would. But the one I got now is free, so Im kinda stuck there.

SmileyEH · #9 05-03-2007, 01:11 PM

Do you mean there is a squat rack but no safety bars? If that's the case just do front squats and learn how to dump the bar. If there is no rack at all, power clean-->front squat or dumbell squats are probably your easiest options.

jaymajik · #10 05-03-2007, 01:26 PM

my gym does not have a squat rack either. I am currently doing squats in the Smith machine. Is this the best alternative?