Squating Solo

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bjwuk
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Squating Solo

Post by bjwuk » Sun Apr 17, 2011 11:13 am

I train at home on my own and have started now concentrating on the big 5. The only thing I have problems with is squats.

I'm limited in what weight I can use as I have to get the weight on and off my shoulders. At the moment it's probably not a massive problem but at some point my legs are going to get too strong for this to work.

I've recently tried hack squats, are they a good alternative? I did try dumbell squats but I found these put a lot of strain on my arms and shoulders.


Paperclip
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Re: Squating Solo

Post by Paperclip » Sun Apr 17, 2011 12:10 pm

Do you mean that you have to pick the barbell from the floor?

Oscar_Actuary
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Re: Squating Solo

Post by Oscar_Actuary » Sun Apr 17, 2011 3:02 pm

$300 power rack ?

Make one for < $80
Have handyman make one.

there's an old style method where you lift the barbell on one end and get under it and let it settle on your traps, and then squat it up. Looks pretty dangerous unless you know what you're doing.

saw horses.

single leg work will keep the barbell light enough for a long time

I had the same issue you did. I mean all us home players do. I went with Dumbbellls first. Then a duffle bag with pea gravel, zercher squatting. But really hardly made any progress until I got the power rack.

bjwuk
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Re: Squating Solo

Post by bjwuk » Sun Apr 17, 2011 4:06 pm

Paperclip wrote:Do you mean that you have to pick the barbell from the floor?
Yep, thats my problem.

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TimD
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Re: Squating Solo

Post by TimD » Sun Apr 17, 2011 5:09 pm

Zerchers, as noted before, work fine, and as to the Sig Klein lean the bar over on one side, putting it on your back, then squatting, well, if your not experienced with it, expect a visit to the hospital to straighten your spineback. Now, the old timers back in the day used the old Jefferson/or straddle lift. See
http://www.bodybuilding.com/exercises/d ... son-squats" onclick="window.open(this.href);return false;
Tim


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Re: Squating Solo

Post by Matt Z » Sun Apr 17, 2011 7:48 pm

You could also learn to clean and do front squats.

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Re: Squating Solo

Post by ironmaiden708 » Sun Apr 17, 2011 8:17 pm

Stand on blocks and do trap bar squats

DavidMcF
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Re: Squating Solo

Post by DavidMcF » Mon Apr 18, 2011 4:29 pm

couldn't you perhaps build 2 stands, with some wood. As a short term fix?

bjwuk
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Re: Squating Solo

Post by bjwuk » Tue Apr 19, 2011 2:56 pm

Thanks everyone, some good ideas I'll go away and give it some thought.

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Sampson7
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Re: Squating Solo

Post by Sampson7 » Wed Apr 20, 2011 5:58 am

I would think hack squats would be fine.

robertscott
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Re: Squating Solo

Post by robertscott » Wed Apr 20, 2011 7:25 am

there's load of single leg options as well you can try; lunges, split squats etc

Stefan 93
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Re: Squating Solo

Post by Stefan 93 » Wed Apr 20, 2011 8:14 am

What about snatch? Image
I guess you don't want to have better legs than those olympic weightlifters...

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Re: Squating Solo

Post by robertscott » Wed Apr 20, 2011 10:25 am

Stefan 93 wrote:What about snatch? Image
I guess you don't want to have better legs than those olympic weightlifters...
Olympic lifters do more squatting in a week than most people do in a month

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Re: Squating Solo

Post by KenDowns » Wed Apr 20, 2011 2:38 pm

bjwuk wrote:I train at home on my own and have started now concentrating on the big 5. The only thing I have problems with is squats.

I'm limited in what weight I can use as I have to get the weight on and off my shoulders. At the moment it's probably not a massive problem but at some point my legs are going to get too strong for this to work.

I've recently tried hack squats, are they a good alternative? I did try dumbell squats but I found these put a lot of strain on my arms and shoulders.
In the shameless self-promotion department, I'm partial to the power cage I built for myself, which can be built for about $50.00.

http://exrx.net/forum/viewtopic.php?f=2&t=7878" onclick="window.open(this.href);return false;


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