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, 04:31 AM #1
Squats without a squat rack
Last edited by Aelius; 05-12-2010 at 04:37 AM.
-
05-12-2010, 04:33 AM #2
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42606
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 05:29 AM.
~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
-
05-12-2010, 04:34 AM #3
-
05-12-2010, 04:37 AM #4
-
-
05-12-2010, 04:39 AM #5
-
05-12-2010, 04:39 AM #6
-
05-12-2010, 04:46 AM #7
- Join Date: Jun 2009
- Location: Melbourne, Victoria, Australia
- Posts: 9,482
- Rep Power: 0
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 04:49 AM.
-
05-12-2010, 04:57 AM #8
-
-
05-12-2010, 05:09 AM #9
-
05-12-2010, 05:30 AM #10
-
05-12-2010, 05:47 AM #11
-
05-12-2010, 06:43 AM #12
-
-
05-12-2010, 06:48 AM #13
-
05-12-2010, 07:50 AM #14
-
05-12-2010, 08:21 AM #15
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.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
-
05-12-2010, 08:30 AM #16
-
-
05-12-2010, 08:31 AM #17
-
05-12-2010, 08:34 AM #18
-
05-12-2010, 08:47 AM #19
-
05-12-2010, 08:52 AM #20
-
-
11-14-2010, 11:32 PM #21
I think that you were doing some dangerous thing all these years, doing squats without a rack is very dangerous thing, it can even cost your life. I think that you were really lucky all these time, but time will not be the same every day. It’s high time that you get a squat rack for yourself and make your workout session much smoother. It is quite affordable too.
-
01-22-2015, 08:45 PM #22
Similar Threads
-
Power Squats without Barbell/Squat Rack???
By Lazy Nut in forum ExercisesReplies: 2Last Post: 11-25-2006, 12:27 PM -
Squats without a squat rack?
By Zeam in forum Teen BodybuildingReplies: 5Last Post: 10-12-2006, 11:36 AM -
Squats without a squat rack?
By mPK in forum ExercisesReplies: 10Last Post: 03-12-2006, 01:40 PM -
Squats without a squat rack/spotter?
By Eggwhites in forum Teen BodybuildingReplies: 25Last Post: 06-06-2005, 03:03 PM -
Squats without a squat rack?
By CTfl in forum ExercisesReplies: 5Last Post: 01-15-2002, 05:20 PM
Bookmarks