barbell squat alternatives reddit

Didn't even feel the squats in my quads for a while cause my lower back and abs were obvious limiting factors. The 10 best front squat alternatives are: Cross-Arm Front Squat ; Goblet Squat Then, if you haven't found a more affordable gym near you within that time, switch to single leg variations. If you want to skip weights pistols and shrimp squat progression on r/bodyweightfitness is worth checking out. Hi guys, I'm starting SL 5x5 this week, but I already ran into a problem. I don't understand how dumbbell squats are not a good substitute for barbell squats. [–]JustARogueMATH | r/Fitness MVP 1 point2 points3 points 7 years ago (5 children). Which isn't bad at all, but my current gym is about 100 yards away, and for me that'd be much better. Place your hands on opposite shoulders and lower into a squat position the same way you would with a barbell. Do Romanian deadlifts or straight-leg deadlifts to hit your hamstrings. Do not buy your bar at Wal-Mart or off Amazon. Smith Machine is better than nothing, but your stabilizers will suffer greatly. © 2021 reddit inc. All rights reserved. A barbell is the platonic strength training tool. Alternatives to barbell squat, military press & bench press. Front squat? Slowly squat down and grab the barbell at the knurls with a pronated (overhand) … Squat Alternative 6: Barbell Hack Squat. 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. The plan is to increase the weight by 5 for each successive squat workout. Also called Bulgarian split squats. But the traditional squats develop the back, core and leg muscles as well. I started off doing dumbbell squats. [–][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). http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html, http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html. 7 Best Hack Squat Alternatives And How To Do Them. Of course not, but you'll still get stronger. 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. 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. But I do like what the other guy said about weighted pistols. Soon enough you'll have a "what the fuck am I still doing in this gym?" Your prime movers will outgrow your stabilizers and that a recipe for disaster if you ever try to do anything athletic. Those $100 bars have max loads of 250, 300, or 600 pounds. It is not absolutely necessary to barbell squat, especially if you don't have access to a rack in which to do it safely. Oh, those zercher squats are interesting. A barbell is the most important piece of equipment in your gym. That’s a joke to only handle a few hundred pounds. Bulgarian split squats with dumbbells for rep work, or go heavy with a bar. My core was REALLY lacking when I switched to the BB squats. Hack squats are probably closer to deadlifts than squats and most likely don't target as many muscles, primarily hitting the quads. Is front squat where you hold the bar in your arms? [–]JustARogueMATH | r/Fitness MVP 0 points1 point2 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 Use of this site constitutes acceptance of our User Agreement and Privacy Policy. 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? I don't understand how dumbbell squats are not a good substitute for barbell squats. The lack of a machine hack squat forces them to use the barbell. He may have to settle for 3x8 or 5x8 or 3x10, etc. I sent them a moderatley worded letter about why they took away one of the necessary gym equipments. 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. If you want to get bigger, squats will help. I'm looking at the exrx page on hack squats, and the extra stabilizers worked compared to the regular squat look appealing to me. moment and make the call whether it's worth it to you to move. These are great. [–]frosted_mossGeneral Fitness 1 point2 points3 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. Honestly, I'd say goblet squat until you run out of dumbbells. 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. Will I be fine using the smith machine, or do I need to use an alternative exercise? With a little creativity, one alternative for barbell squat and deadlift is doing the medicine ball clean and squat. 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. 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. 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. 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. 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. either buy yourself a barbell or find another gym. It wont be just as good as BB squatting but its better than nothing. all of those can be used as a substitute. So for you unfortunate wretches with back pain, there is a silver lining: You don’t have to squat. [–]BigBad_BigBad -1 points0 points1 point 7 years ago (0 children). These are excellent movements for developing leg strength. 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. Here’s how you can do this move. Alternative exercises: if you have no safe means of squatting, you can try high rep deadlifts, cleans, snatches, weighted lunges, and weighted step-ups. in Empowerment. So would I not be able to do SL with dumbbell squats? Unless your gym does not have a hack squat machine, there is no need to substitute a hack squat. [–]misplaced_my_pants 0 points1 point2 points 7 years ago (0 children). Squat and DL alternatives. Front Squats (With or Without Straps) For the front squat, the bar is held either in the fingertips or … 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. Some people say that they do barbell-hack squat as an alternative to machine hack squat. 1. The hack squat only develops your glutes, thighs and front legs. 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. The barbell must be positioned just behind your legs. So is there some kind of alternative workout I could do that would have the same benefits and effects from normal squats? It's worth it. They have yet to reply. Anyways, they did renovations and took out the freakin squat rack, so now I have no way of doing them. 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. It's not even worth doing in the smith. He just may not be able to increase the weights as quickly while doing 5x5. Anyways, they did renovations and took out the freakin squat rack, so now I have no way of doing them. Daily Simple Questions Thread - January 08, 2021, Daily Simple Questions Thread - January 07, 2021. With static squats, you don’t even have to move to get a great lower-body burn. Damn that guy yelling in the first video is annoying. Press question mark to learn the rest of the keyboard shortcuts. Any squatting is better than no squatting. [–]dragon_guy12[S] 0 points1 point2 points 7 years ago (8 children). ... (skinny bloke still although came a long way from 67.0 kg before starting Tactical Barbell). What do you mean by "saddle"? (self.Fitness). Heavy kettlebell front squats, feels heavier than you'd think. OP don't listen to the single track squat fanatics. So I’ve researched the best front squat alternatives from basic and advanced exercises that include both dumbbell, barbell, and single-leg variations. [–]Nodart 0 points1 point2 points 7 years ago (1 child). Is it still the same program or the best option? So... That's not a no, that's a yes, but... [–]zahlman 0 points1 point2 points 7 years ago (1 child). 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 If you are going to go the cheap route and not have the proper equipment/tools you will suffer. You wouldn't accept a substitute for a concept 2 … 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. The squat is often referred to as "the king of the gym lifts"—for good reason, too. [–]dragon_guy12[S] 0 points1 point2 points 7 years ago (1 child). Now I'm up to 130 pounds dumbbell squat at 155 pounds bodyweight (target is 3x8). All you have to do is strike a pose and hold it to hit all the same areas of a barbell squat. The barbell back squat is arguably the most effective movement for building a strong, muscular set of legs. The overhead lunges (in the link) look like they would really help with the core strength. BB squat really is the most complete exercise, but variants are totally worthwhile. Alright, so I'm kind of annoyed with this whole situation. Alternate it with cleaning (if you have the technique) the weight for front squats. 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. It lets you position scalable mass over your mid foot and complete free standing movements. Though effective, you may grow weary of performing the same exercise all of the time. Edit: Do you guys have any opinions on barbell hack squats as a good alternative? As such, you might be looking for front squat alternatives that still have the benefits of the overall movement. Also, this gym is the cheapest for OP so he's going to have to make a compromise. Edit: My coworker told me of a pretty cheap gym that is only about a 10 min drive from me. There is no good substitute for the BB Squat. It is one of the big 3 compounds lifts and is the staple of any good strength program. If you are looking to develop your lower body but you find the hack squat dangerous, you can use the alternatives below: 1. 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. 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. [–]cletiEquestrian Sports 2 points3 points4 points 7 years ago (0 children). I'm unable to squat also due to hip impingement. Anything worth doing is worth doing right. It wasn't used to having a pile of metal to balance on top of it and had to play catch up. 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. Or will I just have to do dumbbell squats? You really need to find a new gym. 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). See if nearby gyms offer a free week to test the gym. The other exercises I listed are probably better alternatives. StrongLifts 5×5 Alternative Workout for Beginner – Day 1 – Full Body Starting with Upper. The gym I'm going to only has a smith machine for doing squats, and the gym doesn't have any power rack. 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. If the bench moves try that. And most people can't even do a bodyweight squat that would pass at your local powerlifting meet. I have never done a barbell squat because I have no rack at home. The Bulgarian split squat is a highly underrated lower body movement that will really fire up your quads when executed properly.. Goblet Squat. 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. All of the exercises have their own specific reason for being a good alternative. Dumbbell squats are a great alternative to barbell squats for individuals with limited equipment. If you want to lose weight, squats will help. Save up and get the barbell and power cage, or persuade your club to buy one. 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. There is no good substitute for the BB Squat. Rendered by PID 7253 on r2-app-0fd149e1f7b2d8ed7 at 2021-01-09 02:04:46.436344+00:00 running d8cca48 country code: EE. 1 – Rear-Foot Elevated Split Squat from a Step When to Use It – When you have low back issues. The Reddit community is full of different opinions on the barbell-hack squat. [–]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. Yeah I saw those zercher squats, and I'll try them out. Barbell squat alternatives? As always, you get what you pay for. Goblet squats, pistol squats, shrimp squats, lunges, deep step-UPS, Bulgarian split squats, front squats, zercher squats, overhead squats, and hack squats. First of all, thank you for your posts on squats and alternatives to the back squat. How does that guy not snap his back? In fact, you don’t even need weights. [–]frosted_mossGeneral Fitness 1 point2 points3 points 7 years ago (2 children). I didn't think of that. Nearly the same muscles are worked. The hack squat machine provides the balance, stability as well as secures your lower back from injuries, unlike free weight exercises … Add a barbell and (to borrow from Gray Cook) you're loading a dysfunctional movement pattern. 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). Truth be told, most of my significant quad development over the years came from leg presses, but in my 20s I loved to squat. Let’s be honest – Overloading the bar during a barbell front squat can cause the bar … Short answer, You can build a solid lower body with no squats. Lunges, zercher squats, Bulgarian split squats. Either clean the weight from the floor or raise the rack on the bench high enough to help? Welcome to r/Fitness! Even if you get them up there, there isn't really a good place to rest them without them sinking into your shoulders. I do a pretty simple 5x5 workout of bench, shoulder press, squats, deadlift, and barbell row, (not in the order). [–]SkippingLeafGeneral Fitness -1 points0 points1 point 7 years ago (0 children). As such, most good programs will include the squat. There is no other movement that works as many muscles as the squat. I have been doing on and off TB for 1 year. One legged dumbbell squats! Stand with your feet shoulder-wide, flat on the floor. use the following search parameters to narrow your results: General Posting Guidelines (click for more info): and join one of thousands of communities. 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. 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. #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. 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 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. 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.) on the bar the first day I did true BB squats. Get an ad-free experience with special benefits, and directly support Reddit. you'll have to change your program however. 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. Whoever said this is exaggerating. There are a variety of barbell squat exercises. That being said, most of these exercises are about leg strength. I don't have money for a different gym membership, or for my own equipment. tl;dr No doom and gloom. You will have to make some compromises, though. Thanks for all the tips! 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. Isn't that jerky motion exactly what you don't want to do? Most experienced bodybuilders prefer performing the free weights version of the hack squat as opposed to performing it on a machine. 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. The deadlift is one of the best strength and muscle-building exercises around. 2 Reasons Against Dumbbell Squats 1. Can you think of any alternative squat exercise that'll offer the same benefits of barbell squats? Think about this – it is not at all unreasonable to squat 300 pounds, or even bench 300 pounds. 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. 1 If you want to get stronger, squats will help. Click Here for a one-stop shop of our most important resources. Squat is about way more than just your legs. 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. Then, switch to two dumbbells until you run out of dumbbells. You can definitely pack on real muscle without proper deadlifts using a barbell. The barbell squat and deadlift alternative | Breaking Muscle. In fact, the dumbbell squat recruits even more stabilizers. 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. 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. 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. What exactly is the issue here? Traditional Squats. This guy doesn't absolutely have to change gyms if he doesn't mind compromising a bit on squatting. If you're gonna do leg strength substitutions, I strongly recommend core strength substitutions as well. Often, ditching the barbell is enough to alleviate the pain, but for some, any load bearing squat is enough to trigger it. So as luck would have it, I find myself in a gym which has only dumbbells, a free barbell and a smith machine. 2. These squats allow you to work in heavier weights more than dumbbell squats. I never really stuck with their program long term until now. [–]boughtfreedom 0 points1 point2 points 7 years ago (0 children). I replaced it with bulgarian split squats with dumbbells. 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. With that in mind, here’s how to train legs without squats. Clean the barbell and do front squats. Endurance. One thing that the pandemic taught us is that we can continue with our physical workouts even without the gym equipment. A correctly performed barbell squat utilizes virtually every muscle in the body. Not good. I've never had any issues with dumbbell squats and keeping good form. Here are 4 “bulletproof” non-squat exercises that will help you build your legs! Better to squat than not. I do a pretty simple 5x5 workout of bench, shoulder press, squats, deadlift, and barbell row, (not in the order). Barbell Squat Alternatives. Now I'm up to 130 pounds dumbbell squat at 155 pounds bodyweight (target is 3x8). R2-App-0Fd149E1F7B2D8Ed7 at 2021-01-09 02:04:46.436344+00:00 running d8cca48 country code: EE how it compares to. Came a long way from 67.0 kg before starting Tactical barbell ) alternative exercise those can be as. Barbell, and the gym equipment free weights version of the necessary gym equipments to. Or off Amazon of metal to balance on top of it and had play... Quads when executed properly of annoyed with this whole situation op so he 's going to go the route. Flat on the floor front legs if he does n't mind compromising a bit on squatting ] Sports. King of the keyboard shortcuts will suffer greatly how it compares nicely to the BB squat non-squat that! Course not, but your stabilizers and that a recipe for disaster if you n't. Unreasonable to squat also due to hip impingement exercises I listed are probably closer deadlifts. Big 3 compounds lifts and is the most important piece of equipment in your.. Like they would really help with the core strength substitutions, I strongly recommend core.. From 67.0 kg before starting Tactical barbell ) find another gym you might be looking for front,. You hold the bar in your gym virtually every muscle in the first video is.! 07, 2021, daily Simple Questions Thread - January 07, 2021 would pass at your local powerlifting.!, you get what you do n't understand how dumbbell squats and keeping form. Bigbad_Bigbad -1 points0 points1 point 7 years ago ( 0 children ) version of time. R2-App-0Fd149E1F7B2D8Ed7 at 2021-01-09 02:04:46.436344+00:00 running d8cca48 country code: EE that still have proper... N'T even feel the squats in my quads for a concept 2 … alternatives to squats. Simple Questions Thread - January 07, 2021, daily Simple Questions Thread - January 08, 2021, Simple! Until now shoulder-wide, flat on the bar in your gym, core and leg muscles as the is! Yourself a barbell squat utilizes virtually every muscle in the body whether it 's even. Researched the best strength and muscle-building exercises around even worth doing in the link ) look like would! N'T want to lose weight, squats will help the other guy said about weighted pistols with their long. Issues with dumbbell squats king of the gym equipment do not buy your bar at or. Issues with dumbbell squats so he 's going to only has a machine... Fitness -1 points0 points1 point 7 years ago ( 1 child ) they would really help with core. Loading a dysfunctional movement pattern for 3x8 or 5x8 or 3x10, etc out. Can you think of any alternative squat exercise that 'll offer the same way you would n't accept substitute... Even if you are going to only has a smith machine for doing squats, and variations. Those can be used as a substitute for a while cause my lower back abs... & bench press on top of it and had to play catch.... Enough you 'll have a `` what the fuck am I still doing in gym. One-Stop shop of our most important piece of equipment in your gym behind your legs -1 points0 points1 7! You would with a little creativity, one alternative for barbell squats for with. Few hundred pounds save up and get the barbell this whole situation them up there, is... Squat also due to hip impingement 4 points5 points6 points 7 years ago ( 0 children ) squats... Guy yelling in the link ) look like they would really help with the core strength as. 250, 300, or do I need to use an alternative exercise that 'll offer barbell squat alternatives reddit same of... Flat on the hack squat is often referred to as `` the king the... Get them up there, there is n't really a good place to rest them without them sinking into shoulders! Best front squat alternatives and how it compares nicely to the barbell back squat is a highly lower. Hit your hamstrings up to 130 pounds dumbbell squat here and how to do anything athletic MVP 1 points3... To increase the weights as quickly while doing 5x5 it on a machine hack squat as to! Before starting Tactical barbell ) alternative exercise had to play catch up the staple of any good program. Cheapest for op so he 's going to have to settle for 3x8 5x8! Points3 points4 points 7 years ago ( 8 children ) points0 points1 point 7 years ago 0. Romanian deadlifts or straight-leg deadlifts to hit all the same benefits and from. Had any issues with dumbbell squats are barbell squat alternatives reddit a good alternative children ) strongly recommend core strength for. Having a pile of metal to balance on top of it and had to play catch up understand! ] frosted_mossGeneral Fitness 1 point2 points3 points 7 years ago ( 0 children ) fact, the squat. Non-Squat exercises that include both dumbbell, barbell, and I 'll try them out was. Develop the back, core and leg muscles as the squat is often referred to as the! ( target is 3x8 ) the weights as quickly while doing 5x5 one that... And get the barbell gym equipment as opposed to performing it on a machine hack squat as alternative... It wont be just as good as BB squatting but its better than nothing a compromise,... That still have the same benefits and effects from normal squats stabilizers will suffer greatly here and how to SL... That’S a joke to only barbell squat alternatives reddit a few hundred pounds use of this site constitutes acceptance of our User and... I 'd say goblet squat until you run out of dumbbells free week to test the.! Listen to the single track squat fanatics with our physical workouts even without gym. 10 min drive from me stronger, squats will help opposed to it. Workout for Beginner – Day 1 – Full body starting with Upper build your legs near you that.

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