how can i squat w/o a rack

[dj ben2]

my question is how can i do squats without a squat rack .... i have the bar but i simply cannot get it off my back once ive done the squats because its too heavy .... is there another way to gain maximum muscle growth doing another kind of squat?

at the moment im just doing deadlifts and benching incline and flat

 

[Skilla_Staz]

Are you lifting at home?

 

[MuayThai]

I used to do weights at home when I was a little younger.

You'll probley need a friend to help you get the bar down (that if you can even get it onto your shoulders by yourself).

Maybe you could build your own rack.

 

[dj ben2]

i can lift a heavy rack onto my back but cant get it off by myself but my problem is it digs into my back and hurts it is there any other type of squats that dont involve a rack... all i have ar some dumbbells a benchpress which i bench on and use to deadlift

 

[dj ben2]

mayb wen i finish yr 12 and get some income ill go to a real gym

 

[Vintovka]

I'm in the same situation, I'm gonna try hack squats, from what I understand the same muscles as a back squat in addition to forearms are involved and no rack required.

 

[dj ben2]

u need a machine for a hack squat dont u = need a gym

 

[[S]alvatore]

You can perform dumbbell squats, but in my opinion they aren't as effective:

http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html

Also if you don't have a very strong grip, that could give out, before your quads do.

 

[Throttle]

you might also try crossing your arms across your chest with the barbell, rather than sit it on your shoulders & back. you'll still need something to set it on when you're done.

http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html

And hack squats, which I've never actually performed, I'd like to hear from someone who has:

http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

(looks sorta like a behind-the-back deadlift)

 

[donjuanjovi]

If you're good with a welder than build your own rack. I work out at home and until I could afford the power rack I have now, I chained the bar to the ceiling joists in my basement at the lowest point in my squat, that way if my legs ever crapped out at the bottom of a squat I didn't get stapled to the floor.

Or save up some money and buy a power rack. I found a used one on ebay for 400 bucks, and it's the best investment I've ever made.

Hack squats are a great exercise. To be honest I feel it working my quads more, while the barbell squat I feel in my hips. You don't need any fancy machine, just put the bar behind your calves and pick the damn thing up.

 

[Jariel]

Use weight that you can lift and put down comfortably without need for a squat rack.

Likewise when bench pressing without a spotter. Never take on more weight than you can handle.

Also note that there's such a thing as volume training. In other words, you choose a lower weight and perform higher reps. This isn't particularly effective in building strength, but if you're working out to look good, it will serve your purpose and be more practical for home workouts.

 

[spesmilitis]

Have your tried your YMCA's/community centers/community colleges for a gym you can afford?

There are some really run down gym's in my town that are probably hella cheap. Maybe theirs one in your town too.

 

[Skilla_Staz]

Front squats. Ah yes.

Thanks for the reminder Throttle.

Look up front squats. If you're going to lift any sort of weight thats considered "heavy" to you, there will be no way you can just put it on your back. Either try to build a rack, or find a local gym (get a job)


Does your school have a weightroom?

 

[dj ben2]

no school in australia are pov

 

[Skilla_Staz]

Call me ignorant, but I'm clueless as to what pov means.

Is it a short version of poverty? meaning poor? Or am I just out of the loop on some foreign slang?

 

[dj ben2]

pov = poverty =poor yeah my old private school had a weight room aswell