Squat-less routine?

[rowd149]

I'm just starting out. Did SS for most of the summer, but now I'm at school, and the only gym I have access to does not have a squat rack. I thought just by increasing volume on deadlifts, I could make up, but my lower back (and stalling lifts) say no. I'm kinda at a loss, and I've decided I'm gonna stop being stupid and ask for some help. So... anything?

[Heisman2]

I'm just starting out. Did SS for most of the summer, but now I'm at school, and the only gym I have access to does not have a squat rack. I thought just by increasing volume on deadlifts, I could make up, but my lower back (and stalling lifts) say no. I'm kinda at a loss, and I've decided I'm gonna stop being stupid and ask for some help. So... anything?

If squats are truly not an option, maybe try leg presses (if there is a leg press machine). Also try glute ham raises, weighted step ups and lunges, one legged deadlifts (this shouldn't tax your lower back as much), and even start trying to teach yourself to do pistols.

[Deadlift_10KG]

Front squats or get two guys to put the bar on your traps while you're in the squat position (****'s no joke).

[19george]

Find a gym that has a rack.

[Blenderate]

What kind of gym doesn't have a squat rack? That's like trying to sell a bicycle with no tires.

I recommend you somehow rig up a way to get a bar on your back using the equipment available. If you can't, then find another gym.

[koyongi]

I've squatted out of the overhead press and the incline bench before, you can ALWAYS find a way...

Or, maybe you just haven't found the squat rack yet...I had that problem on my first day at Mizzou...I was wandering around looking confused in the "cardio theatre" and the "jungle gym" and finally had to be directed to the "pump room", where I found two guys shrugging in the two power racks.

[xc_mtb]

I've honestly never tried it myself but you could try hack square maybe?

[LT1Squirrel]

I've squatted out of the overhead press and the incline bench before, you can ALWAYS find a way...

Or, maybe you just haven't found the squat rack yet...I had that problem on my first day at Mizzou...I was wandering around looking confused in the "cardio theatre" and the "jungle gym" and finally had to be directed to the "pump room", where I found two guys shrugging in the two power racks.

+1, thats what i love about the first couple weeks at my school, freshman dont find the 'dungeon' until some asshat sophomore tells them and then its game over

[rowd149]

All the squat racks (including the smith machine and power racks) were moved from the general student gym to the athletes-only one sometime before I started attending. They've got bumper plates and **** too. We're not allowed in, though. So, it's not like there aren't any on campus, but they're basically reserved for the football team (who haven't won a game since I got here, so I don't know why they even bother).

Finding another gym's not an option, the young, hip, rich twenty-somethings in the area have driven prices up beyond what I can afford. Even at the frickin' Y.

Anyway, it's looking like I might try doing it from the incline bench, but in the meantime do leg press and some extra core **** (planks and whatnot). The other ways, I've tried, but I'm worried about safety and getting tired just from getting the weight into position.

[Norse1308]

I mean I'm no expert but I remember reading that Lunges can be a substitution (althought nothing is as good as squats), so if you have a smith rack do lunges but make sure that your knee is at least 90 degress to emphasize your squatting muscles and drive your arch. Wow that sucks.

EDIT: No smith racks either? Try oly lifts for a while man?

[Mustrainhard]

No squat racks in a college gym...what is this world coming to?

[nitroboie]

That's really odd that the athletic department would move the old racks to the athlete training facility... usually it's the other way around. Whenever the athletic department buys new equipment they move the old/worn stuff to the student weight-room.

Either you haven't found the "real" weight-room or you're school is severely underfunded. If you still can't find the squat rack, make friends with someone at an apartment complex... I bet their "fitness center" is better than the one you're describing on campus.