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. There is no good substitute for the BB Squat. Those $100 bars have max loads of 250, 300, or 600 pounds. 1 – Rear-Foot Elevated Split Squat from a Step When to Use It – When you have low back issues. But the traditional squats develop the back, core and leg muscles as well. With static squats, you don’t even have to move to get a great lower-body burn. The barbell back squat is arguably the most effective movement for building a strong, muscular set of legs. Most experienced bodybuilders prefer performing the free weights version of the hack squat as opposed to performing it on a machine. Which isn't bad at all, but my current gym is about 100 yards away, and for me that'd be much better. [–]frosted_mossGeneral Fitness 1 point2 points3 points 7 years ago (2 children). © 2021 reddit inc. All rights reserved. Some people say that they do barbell-hack squat as an alternative to machine hack squat. Slowly squat down and grab the barbell at the knurls with a pronated (overhand) … Hi guys, I'm starting SL 5x5 this week, but I already ran into a problem. 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. It wasn't used to having a pile of metal to balance on top of it and had to play catch up. There is no good substitute for the BB Squat. [–][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). Edit: My coworker told me of a pretty cheap gym that is only about a 10 min drive from me. 1 If you want to get stronger, squats will help. It is one of the big 3 compounds lifts and is the staple of any good strength program. I've never had any issues with dumbbell squats and keeping good form. Endurance. 2. As such, most good programs will include the squat. This guy doesn't absolutely have to change gyms if he doesn't mind compromising a bit on squatting. It's not even worth doing in the smith. Press question mark to learn the rest of the keyboard shortcuts. How high does the bench rack go? I'm unable to squat also due to hip impingement. The overhead lunges (in the link) look like they would really help with the core strength. 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'm looking at the exrx page on hack squats, and the extra stabilizers worked compared to the regular squat look appealing to me. 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. Yeah I saw those zercher squats, and I'll try them out. I didn't think of that. Even if you get them up there, there isn't really a good place to rest them without them sinking into your shoulders. 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. 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. [–]frosted_mossGeneral Fitness 1 point2 points3 points 7 years ago (0 children). My core was REALLY lacking when I switched to the BB squats. If you want to skip weights pistols and shrimp squat progression on r/bodyweightfitness is worth checking out. As such, you might be looking for front squat alternatives that still have the benefits of the overall movement. So I’ve researched the best front squat alternatives from basic and advanced exercises that include both dumbbell, barbell, and single-leg variations. Of course not, but you'll still get stronger. 7 Best Hack Squat Alternatives And How To Do Them. Heavy kettlebell front squats, feels heavier than you'd think. Do Romanian deadlifts or straight-leg deadlifts to hit your hamstrings. I do a pretty simple 5x5 workout of bench, shoulder press, squats, deadlift, and barbell row, (not in the order). All you have to do is strike a pose and hold it to hit all the same areas of a barbell squat. The Reddit community is full of different opinions on the barbell-hack squat. OP don't listen to the single track squat fanatics. Can you think of any alternative squat exercise that'll offer the same benefits of barbell squats? Do not buy your bar at Wal-Mart or off Amazon. use the following search parameters to narrow your results: General Posting Guidelines (click for more info): and join one of thousands of communities. Smith Machine is better than nothing, but your stabilizers will suffer greatly. I don't understand how dumbbell squats are not a good substitute for barbell squats. Is front squat where you hold the bar in your arms? These are excellent movements for developing leg strength. Barbell squat alternatives? In fact, the dumbbell squat recruits even more stabilizers. Goblet Squat. 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. 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. [–]Nodart 0 points1 point2 points 7 years ago (1 child). If you are looking to develop your lower body but you find the hack squat dangerous, you can use the alternatives below: 1. The barbell squat and deadlift alternative | Breaking Muscle. 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. He may have to settle for 3x8 or 5x8 or 3x10, etc. The Bulgarian split squat is a highly underrated lower body movement that will really fire up your quads when executed properly.. First of all, thank you for your posts on squats and alternatives to the back squat. [–]dragon_guy12[S] 0 points1 point2 points 7 years ago (8 children). 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. Place your hands on opposite shoulders and lower into a squat position the same way you would with a barbell. So... That's not a no, that's a yes, but... [–]zahlman 0 points1 point2 points 7 years ago (1 child). But I do like what the other guy said about weighted pistols. Think about this – it is not at all unreasonable to squat 300 pounds, or even bench 300 pounds. See if nearby gyms offer a free week to test the gym. I don't have money for a different gym membership, or for my own equipment. http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html, http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html. 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. Squat and DL alternatives. It lets you position scalable mass over your mid foot and complete free standing movements. The hack squat machine provides the balance, stability as well as secures your lower back from injuries, unlike free weight exercises … The 10 best front squat alternatives are: Cross-Arm Front Squat ; Goblet Squat Anyways, they did renovations and took out the freakin squat rack, so now I have no way of doing them. Anyways, they did renovations and took out the freakin squat rack, so now I have no way of doing them. Add a barbell and (to borrow from Gray Cook) you're loading a dysfunctional movement pattern. Honestly, I'd say goblet squat until you run out of dumbbells. [–]dragon_guy12[S] 0 points1 point2 points 7 years ago (1 child). either buy yourself a barbell or find another gym. [–]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. One thing that the pandemic taught us is that we can continue with our physical workouts even without the gym equipment. What exactly is the issue here? Use of this site constitutes acceptance of our User Agreement and Privacy Policy. Now I'm up to 130 pounds dumbbell squat at 155 pounds bodyweight (target is 3x8). These are great. With a little creativity, one alternative for barbell squat and deadlift is doing the medicine ball clean and squat. If you're gonna do leg strength substitutions, I strongly recommend core strength substitutions as well. on the bar the first day I did true BB squats. It's worth it. You will have to make some compromises, though. Is it still the same program or the best option? 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. [–]BigBad_BigBad -1 points0 points1 point 7 years ago (0 children). That’s a joke to only handle a few hundred pounds. Either clean the weight from the floor or raise the rack on the bench high enough to help? As always, you get what you pay for. Short answer, You can build a solid lower body with no 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. 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. 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. Goblet squats, pistol squats, shrimp squats, lunges, deep step-UPS, Bulgarian split squats, front squats, zercher squats, overhead squats, and hack squats. Oh, those zercher squats are interesting. The gym I'm going to only has a smith machine for doing squats, and the gym doesn't have any power rack. [–]boughtfreedom 0 points1 point2 points 7 years ago (0 children). One legged dumbbell squats! Clean the barbell and do front squats. If you want to lose weight, squats will help. Get an ad-free experience with special benefits, and directly support Reddit. If the bench moves try that. Front squat? you'll have to change your program however. Here’s how you can do this move. 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. 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 Alternative exercises: if you have no safe means of squatting, you can try high rep deadlifts, cleans, snatches, weighted lunges, and weighted step-ups. That being said, most of these exercises are about leg strength. I do a pretty simple 5x5 workout of bench, shoulder press, squats, deadlift, and barbell row, (not in the order). Alternatives to barbell squat, military press & bench press. Save up and get the barbell and power cage, or persuade your club to buy one. These squats allow you to work in heavier weights more than dumbbell squats. 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. Alright, so I'm kind of annoyed with this whole situation. 2 Reasons Against Dumbbell Squats 1. Bulgarian split squats with dumbbells for rep work, or go heavy with a bar. With that in mind, here’s how to train legs without squats. Whoever said this is exaggerating. Welcome to r/Fitness! I have been doing on and off TB for 1 year. 1. 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. Unless your gym does not have a hack squat machine, there is no need to substitute a hack squat. (self.Fitness). In fact, you don’t even need weights. Stand with your feet shoulder-wide, flat on the floor. Any squatting is better than no squatting. 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