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