I work out from home, and I've been doing squats for a few weeks and it had been going quite stellar with substantial increases in weight - I've gotten up to 135lbs now. Unfortunately, at this weight I'm unable to bring the barbell up to my back.
See, up until now I've managed to get the bar up to my back by (from the floor) deadlifting it up to my thighs, then raising it to my clavicles in the same manner as if performing an upright row, and finally raising it above my head as in a military press and gently resting it on my trapeziuses/scapulae (I apologize for the convoluted breakdown of the mechanics, I'm sure there's a term for my methodology...)
But it has gotten to around the point where it's straining my shoulders too much to get that weight above my head, not to mention the risk of dropping the barbell onto my vertebrae too hard.
So, any suggestions for perhaps a new approach to getting around the physics of this without a squat rack? Thanks.
Thread: Squats without a squat rack
05-12-2010, 05:31 AM #1
Squats without a squat rack
Last edited by Aelius; 05-12-2010 at 05:37 AM.
05-12-2010, 05:33 AM #2
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Higher the posts on your bench press, set bar on that at below shoulder height. Thats what i do..
Last edited by Ironlife; 05-12-2010 at 06:29 AM.~~~~~~~~~~
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05-12-2010, 05:34 AM #3
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05-12-2010, 05:37 AM #4
05-12-2010, 05:39 AM #5
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05-12-2010, 05:39 AM #6
05-12-2010, 05:46 AM #7
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Slow down your squats. So okay, now you can do say 135lbs x10. Well, do the same but slow. Count as you go down and up, speaking at a normal pace, "down - one and two and three and four and five, UP one and two and three and four and five." I promise you'll find the same weight MUCH harder with a slow rep.
Put the bar on a couple of sawhorses and squat from the bottom up.
Improve your shoulder flexibility or lack of midsection strength or whatever it is stopping you doing front squats, and do them.
Perhaps the midsection strength would be addressed by overhead squats.
Someone will suggest Steinborn lifts. I'd never recommend these to any client of mine as they are more than somewhat risky for your back, but you are just some random bloke online so have fun
Last edited by KyleAaron; 05-12-2010 at 05:49 AM."A fox has many tricks, a porcupine has only one trick - but a very good one."
05-12-2010, 05:57 AM #8
05-12-2010, 06:09 AM #9
05-12-2010, 06:30 AM #10
05-12-2010, 06:47 AM #11
05-12-2010, 07:43 AM #12
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05-12-2010, 07:48 AM #13
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05-12-2010, 08:50 AM #14
05-12-2010, 09:21 AM #15
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If you're serious about building a pair of quads, stop screwing around, and start looking on craigslist for a used power rack and Olympic bar. Skirting around the issue of training heavy and safe will get you nowhere except possibly injured.No brain, no gain.
You can't out-train bad nutrition.
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05-12-2010, 09:30 AM #16
05-12-2010, 09:31 AM #17
05-12-2010, 09:34 AM #18
05-12-2010, 09:47 AM #19
05-12-2010, 09:52 AM #20
I have the same problem, so I'll have to buy a squat rack soon. I tried front squats but can't seem to get the bar off the bench onto my shoulders. It hurts too much. Bad form probably."Pain is temporary. It my last for a minute, an hour, or a day. Or even a year. But eventually - it will subside, and something else will take its place. If I quit however, it will last forever."
"But it ain't about how hard you can hit - it's about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That's how winning is done!"
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11-15-2010, 12:32 AM #21
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