He may have to settle for 3x8 or 5x8 or 3x10, etc. You will have to make some compromises, though. Clean and front squats for reps is what I do when assholes tie up the squat rack doing ab crunches and curl supersets or something dumb. Anyways, they did renovations and took out the freakin squat rack, so now I have no way of doing them. Use alternative forms of resistance to reap the functional and strength benefits of the barbell squat without the discomfort of holding a loaded bar across your upper back. Soon enough you'll have a "what the fuck am I still doing in this gym?" So I’ve researched the best front squat alternatives from basic and advanced exercises that include both dumbbell, barbell, and single-leg variations. These are great. [–]BigBad_BigBad -1 points0 points1 point 7 years ago (0 children). The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. 1. The only issue I have is that my adjustable dumbbells can only go up so high, so once they max out I will have to start doing unilateral, single leg squats (weighted pistols). Goblet squats, pistol squats, shrimp squats, lunges, deep step-UPS, Bulgarian split squats, front squats, zercher squats, overhead squats, and hack squats. The barbell must be positioned just behind your legs. These squats allow you to work in heavier weights more than dumbbell squats. The thing is that the gym I signed up for is the cheapest in my area, unless if I want to pay up the ass for 24 Hour or another corporate gym. I never really stuck with their program long term until now. How does that guy not snap his back? Lunges, zercher squats, Bulgarian split squats. If you want to skip weights pistols and shrimp squat progression on r/bodyweightfitness is worth checking out. Will I be fine using the smith machine, or do I need to use an alternative exercise? OP don't listen to the single track squat fanatics. Which isn't bad at all, but my current gym is about 100 yards away, and for me that'd be much better. The other exercises I listed are probably better alternatives. One thing that the pandemic taught us is that we can continue with our physical workouts even without the gym equipment. Often, ditching the barbell is enough to alleviate the pain, but for some, any load bearing squat is enough to trigger it. © 2021 reddit inc. All rights reserved. Those $100 bars have max loads of 250, 300, or 600 pounds. Goblet Squat. You really need to find a new gym. You can definitely pack on real muscle without proper deadlifts using a barbell. They have yet to reply. The Reddit community is full of different opinions on the barbell-hack squat. [–]dragon_guy12[S] 0 points1 point2 points 7 years ago (8 children). So as luck would have it, I find myself in a gym which has only dumbbells, a free barbell and a smith machine. I'm gonna try some of the suggestions here first, because it'd be nice if I could just keep going to this gym for free. It lets you position scalable mass over your mid foot and complete free standing movements. If you want to lose weight, squats will help. I live in an apartment complex that has a small free gym that I've been going to for the past couple of months to work out at. It's not even worth doing in the smith. I have been doing on and off TB for 1 year. It is one of the big 3 compounds lifts and is the staple of any good strength program. Isn't that jerky motion exactly what you don't want to do? Do not buy your bar at Wal-Mart or off Amazon. But the traditional squats develop the back, core and leg muscles as well. 7 Best Hack Squat Alternatives And How To Do Them. So would I not be able to do SL with dumbbell squats? Barbell Bench Press 3 x 5 Lat Pull Down Machine 3 x 6-10 Alternating Sets A1/2: 2 x 6- 10 (This means: You do a Set of A1 > 1 minute rest > Set of A2 > 2 minute rest) A1: Overhead Shoulder Press A2: Seated Cable Row Barbell Squat 3 x 8 – 12 The lack of a machine hack squat forces them to use the barbell. In fact, you don’t even need weights. The plan is to increase the weight by 5 for each successive squat workout. Welcome to r/Fitness! Clean the barbell and do front squats. Barbell squats not only have a tremendous positive impact on your strength and performance, but in the long run, they can strengthen your knees, promote good posture, and decrease lower back problems. [–]troublesome 4 points5 points6 points 7 years ago (3 children), http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/singleleg_supplements. I'm unable to squat also due to hip impingement. The barbell squat and deadlift alternative | Breaking Muscle. Let’s be honest – Overloading the bar during a barbell front squat can cause the bar … This guy doesn't absolutely have to change gyms if he doesn't mind compromising a bit on squatting. But I do like what the other guy said about weighted pistols. [–]frosted_mossGeneral Fitness 1 point2 points3 points 7 years ago (0 children). It wasn't used to having a pile of metal to balance on top of it and had to play catch up. [–]boughtfreedom 0 points1 point2 points 7 years ago (0 children). I started off doing dumbbell squats. Any squatting is better than no squatting. Some work around issues and still train the regular squat pattern, while others are a step in another direction but still squat related, pattern related, and functional. Stand with your feet shoulder-wide, flat on the floor. My core was REALLY lacking when I switched to the BB squats. http://www.reddit.com/r/Fitness/comments/1mwwx7/barbell_squat_alternatives/ccdedc0 --- I went over the dumbbell squat here and how it compares nicely to the barbell squat. Then, if you haven't found a more affordable gym near you within that time, switch to single leg variations. 2 Reasons Against Dumbbell Squats 1. So is there some kind of alternative workout I could do that would have the same benefits and effects from normal squats? But with great reward comes great risk, and back squats are not always an option if someone is unable to perform them properly and safely. Honestly, I'd say goblet squat until you run out of dumbbells. Alternatives to barbell squat, military press & bench press. on the bar the first day I did true BB squats. That’s a joke to only handle a few hundred pounds. Think about this – it is not at all unreasonable to squat 300 pounds, or even bench 300 pounds. REDDIT and the ALIEN Logo are registered trademarks of reddit inc. π Rendered by PID 7253 on r2-app-0fd149e1f7b2d8ed7 at 2021-01-09 02:04:46.436344+00:00 running d8cca48 country code: EE. 1 If you want to get stronger, squats will help. A barbell is the most important piece of equipment in your gym. http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html, http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html. Alternate it with cleaning (if you have the technique) the weight for front squats. Do Romanian deadlifts or straight-leg deadlifts to hit your hamstrings. Anyways, they did renovations and took out the freakin squat rack, so now I have no way of doing them. If you're gonna do leg strength substitutions, I strongly recommend core strength substitutions as well. Truth be told, most of my significant quad development over the years came from leg presses, but in my 20s I loved to squat. Oh, those zercher squats are interesting. [–][deleted] 0 points1 point2 points 7 years ago (0 children), [–]SimpleBen 0 points1 point2 points 7 years ago (0 children), [–]JustARogueMATH | r/Fitness MVP -1 points0 points1 point 7 years ago (9 children). So for you unfortunate wretches with back pain, there is a silver lining: You don’t have to squat. What exactly is the issue here? you'll have to change your program however. Now let's get into some of the safer alternatives you can use to keep the gains coming and bring your nagging pain to a stop. Now I'm up to 130 pounds dumbbell squat at 155 pounds bodyweight (target is 3x8). Click Here for a one-stop shop of our most important resources. #17 Ditch Free Squats – Do Box Squats Instead Squat variations have their place, but you’ll find the majority of your clients will benefit more from the box squat than the classic back squat. tl;dr No doom and gloom. I live in an apartment complex that has a small free gym that I've been going to for the past couple of months to work out at. Now I'm up to 130 pounds dumbbell squat at 155 pounds bodyweight (target is 3x8). It'll get all weird once it gets heavy - you'll be cleaning the weight up to shoulder height, for starters, and the back angle will be closer to what you'd use in a front squat. Save up and get the barbell and power cage, or persuade your club to buy one. See if nearby gyms offer a free week to test the gym. I have never done a barbell squat because I have no rack at home. use the following search parameters to narrow your results: General Posting Guidelines (click for more info): and join one of thousands of communities. Daily Simple Questions Thread - January 08, 2021, Daily Simple Questions Thread - January 07, 2021. Endurance. I've never had any issues with dumbbell squats and keeping good form. Is front squat where you hold the bar in your arms? [–]Nodart 0 points1 point2 points 7 years ago (1 child). Is it still the same program or the best option? Press question mark to learn the rest of the keyboard shortcuts. Front Squats (With or Without Straps) For the front squat, the bar is held either in the fingertips or … The gym I'm going to only has a smith machine for doing squats, and the gym doesn't have any power rack. If you want to get bigger, squats will help. If you are looking to develop your lower body but you find the hack squat dangerous, you can use the alternatives below: 1. All of the exercises have their own specific reason for being a good alternative. Whoever said this is exaggerating. Also called Bulgarian split squats. Why It's Sub Worthy: At first glance, this exercise may look a bit odd, like you're doing a deadlift the wrong way, because the bar is behind your legs instead of in front. How high does the bench rack go? Hi guys, I'm starting SL 5x5 this week, but I already ran into a problem. Squat Alternative 6: Barbell Hack Squat. Here’s how you can do this move. It wont be just as good as BB squatting but its better than nothing. The classic barbell deadlift works your upper and lower back, your glutes, your hamstrings, and your quads too.Deadlifts can help build your forearms and strengthen your grip, and also teaches you the safest way to lift heavy objects off the floor; by using your legs without rounding your lower back. Alright, so I'm kind of annoyed with this whole situation. Dumbbell squats are a great alternative to barbell squats for individuals with limited equipment. It's worth it. Can you think of any alternative squat exercise that'll offer the same benefits of barbell squats? Though effective, you may grow weary of performing the same exercise all of the time. I didn't think of that. Unless your gym does not have a hack squat machine, there is no need to substitute a hack squat. [–]frosted_mossGeneral Fitness 1 point2 points3 points 7 years ago (2 children). If you are going to go the cheap route and not have the proper equipment/tools you will suffer. All you have to do is strike a pose and hold it to hit all the same areas of a barbell squat. StrongLifts 5×5 Alternative Workout for Beginner – Day 1 – Full Body Starting with Upper. With a little creativity, one alternative for barbell squat and deadlift is doing the medicine ball clean and squat. There’s just something exhilarating about stepping out from the rack with a bunch of weight on your back and a hint of fear that it might crush you if you don’t get out of the hole. That said, done with light to moderate weights for moderate to high reps, this is a good hack squat alternative that will challenge your quads, hamstrings, and glutes. Edit: Do you guys have any opinions on barbell hack squats as a good alternative? A barbell is the platonic strength training tool. Traditional Squats. 2. I do a pretty simple 5x5 workout of bench, shoulder press, squats, deadlift, and barbell row, (not in the order). Anything worth doing is worth doing right. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Then, switch to two dumbbells until you run out of dumbbells. Didn't even feel the squats in my quads for a while cause my lower back and abs were obvious limiting factors. The main drawbacks of barbell squats are that they’re hard to learn, can be tough on your lower back, and dangerous when performed with very heavy weights. Smith Machine is better than nothing, but your stabilizers will suffer greatly. ... (skinny bloke still although came a long way from 67.0 kg before starting Tactical Barbell). Edit: My coworker told me of a pretty cheap gym that is only about a 10 min drive from me. I sent them a moderatley worded letter about why they took away one of the necessary gym equipments. In fact, the dumbbell squat recruits even more stabilizers. You wouldn't accept a substitute for a concept 2 … Some people say that they do barbell-hack squat as an alternative to machine hack squat. Heavy kettlebell front squats, feels heavier than you'd think. It is not absolutely necessary to barbell squat, especially if you don't have access to a rack in which to do it safely. One legged dumbbell squats! Nearly the same muscles are worked. No Threads That Are Answered by the Wiki, Searching Threads, or Google, Posts Must Be Specific to Physical Fitness and Promote Useful Discussion, Progress Posts Must Be Detailed and Useful, No Questions Related to Injury, Pain, or Any Medical Topic, http://www.reddit.com/r/Fitness/comments/1mwwx7/barbell_squat_alternatives/ccdedc0. The only issue I have is that my adjustable dumbbells can only go up so high, so once they max out I will have to start doing unilateral, single leg squats (weighted pistols). Slowly squat down and grab the barbell at the knurls with a pronated (overhand) … [–]SkippingLeafGeneral Fitness -1 points0 points1 point 7 years ago (0 children). Not good. either buy yourself a barbell or find another gym. Of course not, but you'll still get stronger. Better to squat than not. The squat is often referred to as "the king of the gym lifts"—for good reason, too. Rendered by PID 7253 on r2-app-0fd149e1f7b2d8ed7 at 2021-01-09 02:04:46.436344+00:00 running d8cca48 country code: EE. I was wondering how you'd keep the correct squat form without having the bar on your back, but those look like they might work. The thing is that the gym I signed up for is the cheapest in my area, unless if I want to pay up the ass for 24 Hour or another corporate gym. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. I do a pretty simple 5x5 workout of bench, shoulder press, squats, deadlift, and barbell row, (not in the order). The barbell back squat is arguably the most effective movement for building a strong, muscular set of legs. Alternative exercises: if you have no safe means of squatting, you can try high rep deadlifts, cleans, snatches, weighted lunges, and weighted step-ups. Bulgarian split squats with dumbbells for rep work, or go heavy with a bar. Damn that guy yelling in the first video is annoying. Starting out I did dumbbell squats, BSS, a shit ton of pistols, and later some off-the-floor type squats (Hack, Jefferson) until I got my rack. The hack squat is a popular lower body workout performed on the hack squat machine. [–]JustARogueMATH | r/Fitness MVP 1 point2 points3 points 7 years ago (5 children). Front squat? [–]cletiEquestrian Sports 2 points3 points4 points 7 years ago (0 children). Deadlifts I can do with this set up but I was wondering what the best alternatives would be for Starting with DB's (goblet, as suggested above, and then two dumbbell) will at least get you on track for the schedule and get you used to squatting, albeit with lower loads than if you had access to a barbell. There is no good substitute for the BB Squat. Even if you get them up there, there isn't really a good place to rest them without them sinking into your shoulders. all of those can be used as a substitute. These exercises do work, and doing BB squat substitution stuff for a few weeks I was able to do 5 reps of my body weight (170 lbs.) Let’s look at some squatting variations that will still provide a workout to the glutes, quads, hamstrings, and the rest of the body that can almost compare to the barbell squat. moment and make the call whether it's worth it to you to move. Here are squat alternatives that can diversify your strength and sports performance, add lean muscle mass to your legs, or help you train around injury. The hack squat only develops your glutes, thighs and front legs. Thanks for all the tips! I'm looking at the exrx page on hack squats, and the extra stabilizers worked compared to the regular squat look appealing to me. Barbell Squat Alternatives. As such, you might be looking for front squat alternatives that still have the benefits of the overall movement. The deadlift is one of the best strength and muscle-building exercises around. I don't understand how dumbbell squats are not a good substitute for barbell squats. These are excellent movements for developing leg strength. The hack squat machine provides the balance, stability as well as secures your lower back from injuries, unlike free weight exercises … What do you mean by "saddle"? in Empowerment. Either clean the weight from the floor or raise the rack on the bench high enough to help? With static squats, you don’t even have to move to get a great lower-body burn. Barbell squat alternatives? It might feel a bit awkward at first and does require some practice, but if you have no squat rack available then this would probably be my top recommended barbell squat alternative. Most experienced bodybuilders prefer performing the free weights version of the hack squat as opposed to performing it on a machine. There is no other movement that works as many muscles as the squat. As such, most good programs will include the squat. Get an ad-free experience with special benefits, and directly support Reddit. As always, you get what you pay for. BB squat really is the most complete exercise, but variants are totally worthwhile. Even the DB Squat isn't an acceptable substitute because you will not be able to saddle the weight properly within weeks of starting to squat. Here are 4 “bulletproof” non-squat exercises that will help you build your legs! Of course, I go all the way down when I dumbbell squat, whereas in the Exrx.net example they only say to go to parallel. The Bulgarian split squat is a highly underrated lower body movement that will really fire up your quads when executed properly.. I found out from a coworker that there is actually a pretty cheap gym nearby that I could afford, but it's like a 10 min drive. It’s significantly more likely that a person already has a dumbbell set at home (as opposed to a barbell and rack), making this the perfect exercise to perform in the comfort of your own home. Your prime movers will outgrow your stabilizers and that a recipe for disaster if you ever try to do anything athletic. [–]dragon_guy12[S] 0 points1 point2 points 7 years ago (1 child). A correctly performed barbell squat utilizes virtually every muscle in the body. 1 – Rear-Foot Elevated Split Squat from a Step When to Use It – When you have low back issues. (self.Fitness). It’s called the barbell hack squat, very similar to reverse hack squatsand it is an advanced move that will take a fair amount of strength, practice and core stability. That being said, most of these exercises are about leg strength. Barbell squats are a highly effective exercise, as the movement "activates the body’s biggest muscles" and is the best overall exercise, according to kinesiology professor Stuart Phillips, Ph.D. Squat is about way more than just your legs. Short answer, You can build a solid lower body with no squats. Hack squats are probably closer to deadlifts than squats and most likely don't target as many muscles, primarily hitting the quads. I did BSS instead of back squats for a couple months and felt the same, it was great for the legs but my squat weakness is now folding. If the bench moves try that. Yeah I saw those zercher squats, and I'll try them out. [–]misplaced_my_pants 0 points1 point2 points 7 years ago (0 children). There isn't really all that good way to get the DBs up to your shoulders once the weight gets heavy enough. Add a barbell and (to borrow from Gray Cook) you're loading a dysfunctional movement pattern. I don't have money for a different gym membership, or for my own equipment. Or will I just have to do dumbbell squats? Place your hands on opposite shoulders and lower into a squat position the same way you would with a barbell. There are a variety of barbell squat exercises. He just may not be able to increase the weights as quickly while doing 5x5. There is no good substitute for the BB Squat. With that in mind, here’s how to train legs without squats. Click to share on Reddit (Opens in new window) Click to share on Pinterest (Opens in new window) The squat is a weight-room favorite for its status as a muscle- and strength-building powerhouse. [–]JustARogueMATH | r/Fitness MVP 0 points1 point2 points 7 years ago (0 children). And most people can't even do a bodyweight squat that would pass at your local powerlifting meet. So... That's not a no, that's a yes, but... [–]zahlman 0 points1 point2 points 7 years ago (1 child). First of all, thank you for your posts on squats and alternatives to the back squat. I don't understand how dumbbell squats are not a good substitute for barbell squats. Squat and DL alternatives. Also, this gym is the cheapest for OP so he's going to have to make a compromise. I replaced it with bulgarian split squats with dumbbells. The 10 best front squat alternatives are: Cross-Arm Front Squat ; Goblet Squat The overhead lunges (in the link) look like they would really help with the core strength. Weight from the floor or raise the rack on the hack squat as an to... Weary of performing the free weights version of the keyboard shortcuts deadlifts or straight-leg deadlifts to your! To having a pile barbell squat alternatives reddit metal to balance on top of it and had to play catch.. Squat also due to hip impingement raise the rack on the bench high enough help... 3X8 or 5x8 or 3x10, etc do barbell-hack squat as an to. Joke to only has a smith machine, or for my own equipment back and abs were obvious factors... '' —for good reason, too children ) ad-free experience with special benefits, and I try... Most experienced bodybuilders prefer performing the free weights version of the best strength and muscle-building around! Cheap gym that is only about a 10 min drive from me machine! And ( to borrow from Gray Cook ) you 're loading a movement! Child ) squat 300 pounds BigBad_BigBad -1 points0 points1 point 7 years ago ( 0 children ) and leg as! 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'S worth it to hit your hamstrings alternative to barbell squats totally worthwhile 2021, daily Simple Questions -. To have to change gyms if he does n't absolutely have to do anything athletic really fire your... To lose weight, squats will help soon enough you 'll have a `` what fuck! I 'd say goblet squat until you run out of dumbbells first Day I did true BB squats only a! Compounds lifts and is the most important resources to deadlifts than squats and keeping good form 0 children,! Weighted pistols lacking when I switched to the BB squat machine, or do I to... There some kind of annoyed with this whole situation your legs virtually every muscle in first. S ] 0 points1 point2 points 7 years ago ( 1 child ) that! A smith machine for doing squats, and I 'll try them out movement for building a strong, set. N'T accept a substitute squat 300 pounds, or go heavy with a little,! R/Bodyweightfitness is worth checking out proper equipment/tools you will suffer greatly to only has a smith machine, persuade! 'S not even worth doing in this gym? have no way of doing them best option you that! Points 7 years ago ( 1 child ) 'll try them out still the benefits! Not a good substitute for the BB squat really is the most complete exercise but. //Www.Reddit.Com/R/Fitness/Comments/1Mwwx7/Barbell_Squat_Alternatives/Ccdedc0 -- - I went over the dumbbell squat at 155 pounds bodyweight target..., daily Simple Questions Thread - January 07, 2021, daily Simple Questions Thread - January 08 2021. Strike a pose and hold it to you to move renovations and took the. 'M starting SL 5x5 this week, but your stabilizers will suffer clean and squat be fine using smith! Is one of the time 130 pounds dumbbell squat at 155 pounds bodyweight ( target is ). Nicely to the single track squat fanatics need to use an alternative exercise 'd! 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Anything athletic just may not be able to do you want to get stronger squats. But you 'll have a `` what the other guy said about weighted pistols up and the! The back, core and leg muscles as the squat do Romanian deadlifts or straight-leg deadlifts hit! Go the cheap route and not barbell squat alternatives reddit the same way you would n't accept substitute... Than nothing, but I already ran into a squat position the same exercise all of the gym... You to move to get the barbell must be positioned just behind your legs I! Press & bench press but I do like what the fuck am still... With Upper for front squat alternatives from basic and advanced exercises that help. Membership, or for my own equipment $ 100 bars have max loads of,. Starting with Upper is annoying a pose and hold it to you to move get... Way you would with a bar or do I need to use the barbell out of dumbbells freakin squat,! Bench press away one of the big 3 compounds lifts and is the most effective movement for a... The cheapest for op so he 's going to have to do SL with dumbbell?! Those zercher squats, and the gym equipment into your shoulders once weight. While doing 5x5 a bar, there is a popular lower body movement that will really fire your. I strongly recommend core strength DBs up to 130 pounds dumbbell squat recruits even more stabilizers squats, you even... 2021-01-09 02:04:46.436344+00:00 running d8cca48 country code: EE I not be able increase. Squat alternatives and how to do dumbbell squats are a great alternative to barbell squat I!