alternative to squats

Art S wrote:
>
> "Johan Larson" <johan0larson8comcast0net> wrote:
>> For complicated reasons, I find myself without access to a gym, a
>> rack, or even a proper bench.
>>
>> The one area I _do_ find I have trouble working is my legs. I would
>> like to do real squats, but without a rack I just can't get enough
>> weight over my head and onto my shoulders. The best alternative I've
>> come up with are forward barbell lunges, which require a lot less
>> weight. Is there a better alternative?
>
> Deadlifts.

How much weight would I need for those? Do I need more than I would use for
squats, or less?

Johan Larson
 >> Stay informed about: alternative to squats 

"Johan Larson" <johan0larson8comcast0net> wrote in message
news:z7KdnQNR2o-Ue3_eRVn-tg@comcast.com...
> Hi, folks.
>
> For complicated reasons, I find myself without access to a gym, a rack, or
> even a proper bench. That's not a problem for many of the exercies I want
> to do; I find I can do a lot with a pair of dumbells and a chinup bar.
>
> The one area I _do_ find I have trouble working is my legs. I would like
to
> do real squats, but without a rack I just can't get enough weight over my
> head and onto my shoulders. The best alternative I've come up with are
> forward barbell lunges, which require a lot less weight. Is there a better
> alternative?

One-legged squats. BW or with dumbbells. Quite challenging....
 >> Stay informed about: alternative to squats 

John wrote:

> "Johan Larson" <johan0larson8comcast0net> wrote:
>> For complicated reasons, I find myself without access to a gym, a
>> rack, or even a proper bench.
>> The one area I _do_ find I have trouble working is my legs. I would
>> like to
>> do real squats, but without a rack I just can't get enough weight
>> over my head and onto my shoulders. Is
>> there a better alternative?
>
> One-legged squats. BW or with dumbbells. Quite challenging....

Hmm. With the unstressed leg completely off the ground, or just with as
little weight on it as possible?

Johan Larson
 >> Stay informed about: alternative to squats 

"Johan Larson" <johan0larson8comcast0net> wrote in message
news:K5-dnaxFV-y0aX_enZ2dnUVZ_tSdnZ2d@comcast.com...
> John wrote:
>
> > "Johan Larson" <johan0larson8comcast0net> wrote:
> >> For complicated reasons, I find myself without access to a gym, a
> >> rack, or even a proper bench.
> >> The one area I _do_ find I have trouble working is my legs. I would
> >> like to
> >> do real squats, but without a rack I just can't get enough weight
> >> over my head and onto my shoulders. Is
> >> there a better alternative?
> >
> > One-legged squats. BW or with dumbbells. Quite challenging....
>
> Hmm. With the unstressed leg completely off the ground, or just with as
> little weight on it as possible?

Off the ground and extended in front of you. Start with body weight and
extend your arms for balance. Down, then up. With only one leg. Once you get
your balance and can do ~10 reps, grab some DB's.
 >> Stay informed about: alternative to squats 

"Johan Larson" <johan0larson8comcast0net> wrote in message
news:t8SdnQq8G4JNaH_eRVn-qg@comcast.com...
> Art S wrote:
>>
>> "Johan Larson" <johan0larson8comcast0net> wrote:
>>> For complicated reasons, I find myself without access to a gym, a
>>> rack, or even a proper bench.
>>>
>>> The one area I _do_ find I have trouble working is my legs. I would
>>> like to do real squats, but without a rack I just can't get enough
>>> weight over my head and onto my shoulders. The best alternative I've
>>> come up with are forward barbell lunges, which require a lot less
>>> weight. Is there a better alternative?
>>
>> Deadlifts.
>
> How much weight would I need for those? Do I need more than I would use for
> squats, or less?
>
> Johan Larson

Start light and make sure that you are using good form (back straight,
etc.) as you increase the weight. Some people can squat more, some
can deadlift more.

Art
 >> Stay informed about: alternative to squats 

"Art S" <thedabbler02 RemoveThis @earthlink.net> wrote:
>
> "Johan Larson" <johan0larson8comcast0net> wrote in message
> news:t8SdnQq8G4JNaH_eRVn-qg@comcast.com...
>> How much weight would I need for those [deadlifts]?
>> Do I need more than I would use for squats, or less?
>
> Start light and make sure that you are using good form (back straight,
> etc.) as you increase the weight. Some people can squat more, some
> can deadlift more.

So we are talking about two-hundred-some pounds landing on my floor.
Usually softly, but occasionally hard. Oh, if only I had the courage to be
truly evil, and had a downstairs neighbor....



Thanks for the advice,
Johan
 >> Stay informed about: alternative to squats 

"Johan Larson" <johan0larson8comcast0net> wrote in message
news:dKKdnQ-_ispNY3_eRVn-sw@comcast.com...
> "Art S" <thedabbler02.TakeThisOut@earthlink.net> wrote:
>>
>> "Johan Larson" <johan0larson8comcast0net> wrote in message
>> news:t8SdnQq8G4JNaH_eRVn-qg@comcast.com...
>>> How much weight would I need for those [deadlifts]?
>>> Do I need more than I would use for squats, or less?
>>
>> Start light and make sure that you are using good form (back straight,
>> etc.) as you increase the weight. Some people can squat more, some
>> can deadlift more.
>
> So we are talking about two-hundred-some pounds landing on my floor.
> Usually softly, but occasionally hard. Oh, if only I had the courage to be
> truly evil, and had a downstairs neighbor....
>
>
>
> Thanks for the advice,
> Johan

Exercise mat. Or horse-stall mat. Or not.

Art
 >> Stay informed about: alternative to squats 

Steve Freides wrote:
> "Johan Larson" <johan0larson8comcast0net> wrote

[...]

> > I would like to do real squats, but without a rack I just
> > can't get enough weight over my head and onto my
> > shoulders. The best alternative I've come up with are
> > forward barbell lunges, which require a lot less weight.
> > Is there a better alternative?
>
> Besides the already mentioned deadlifts and one-legged
> squats, you've got several other good choices.
>
> A one-legged deadlift is pretty challenging, can be done with dumbbells,
> and requires less than half the weight of a regular DL or SQ. To
> duplicate the range of motion of a normal deadlift, either stand the
> dumbbells on end or raise them a bit, or just enjoy the larger range of
> motion.
>
> Front squat is OK without a rack because you can just dump the weight
> forward - stack up some cider blocks or similar if you have trouble
> getting the weight to the starting position.
>
> Behind-the-back deadlifts may have more carryover to barbell back squats
> than regular deadlifts - not sure about that - and the weight used is
> usually lighter and you don't generally drop them, so they might be near
> perfect for your situation.
>
> If your knees are up to it, the real hack squat, where you hold a
> dumbbell or kettlebell behind your back and squat on your toes - that's
> one tough movement. If you Google kettlebell hack squat
>
> you'll find some reading - most people seem to be able to do only 15-20%
> of the weight they can back squat. This one can be hard on your knees
> but most people should be able to work up to doing it. The DragonDoor
> link that comes up a few down the list has some pictures and pretty
> detailed instructions. (As I understand it, the "real" hack lift
> involves coming up on your toes, while staying flat-footed is a
> behind-the-back DL and not a hack squat.)
>
> Hope that helps you some.
>
> -S-
> http://www.kbnj.com

"Straddle Lift (Jefferson Lift) - A squatting movement. Straddle the
bar, squat down, grab it with one hand in front of the body and one
hand behind...keep back very straight (this is critical)...and do a
squatting exercise."

See also: http://danjohn.org/cj.pdf

--
Curt
http://curtjames.com/
 >> Stay informed about: alternative to squats 

"Johan Larson" <johan0larson8comcast0net> wrote in message
news:z7KdnQNR2o-Ue3_eRVn-tg@comcast.com...
> Hi, folks.
>
> For complicated reasons, I find myself without access to a gym, a
> rack, or
> even a proper bench. That's not a problem for many of the exercies I
> want
> to do; I find I can do a lot with a pair of dumbells and a chinup bar.
>
> The one area I _do_ find I have trouble working is my legs. I would
> like to
> do real squats, but without a rack I just can't get enough weight over
> my
> head and onto my shoulders. The best alternative I've come up with are
> forward barbell lunges, which require a lot less weight. Is there a
> better
> alternative?

Besides the already mentioned deadlifts and one-legged squats, you've
got several other good choices.

A one-legged deadlift is pretty challenging, can be done with dumbbells,
and requires less than half the weight of a regular DL or SQ. To
duplicate the range of motion of a normal deadlift, either stand the
dumbbells on end or raise them a bit, or just enjoy the larger range of
motion.

Front squat is OK without a rack because you can just dump the weight
forward - stack up some cider blocks or similar if you have trouble
getting the weight to the starting position.

Behind-the-back deadlifts may have more carryover to barbell back squats
than regular deadlifts - not sure about that - and the weight used is
usually lighter and you don't generally drop them, so they might be near
perfect for your situation.

If your knees are up to it, the real hack squat, where you hold a
dumbbell or kettlebell behind your back and squat on your toes - that's
one tough movement. If you Google

kettlebell hack squat

you'll find some reading - most people seem to be able to do only 15-20%
of the weight they can back squat. This one can be hard on your knees
but most people should be able to work up to doing it. The DragonDoor
link that comes up a few down the list has some pictures and pretty
detailed instructions. (As I understand it, the "real" hack lift
involves coming up on your toes, while staying flat-footed is a
behind-the-back DL and not a hack squat.)

Hope that helps you some.

-S-
http://www.kbnj.com
 >> Stay informed about: alternative to squats 

In article <8%BEf.9839$1n4.6857@newsread2.news.pas.earthlink.net>,
"Art S" <thedabbler02.RemoveThis@earthlink.net> wrote:

> "Johan Larson" <johan0larson8comcast0net> wrote in message
> news:z7KdnQNR2o-Ue3_eRVn-tg@comcast.com...
> > Hi, folks.
> >
> > For complicated reasons, I find myself without access to a gym, a rack, or
> > even a proper bench. That's not a problem for many of the exercies I want
> > to do; I find I can do a lot with a pair of dumbells and a chinup bar.
> >
> > The one area I _do_ find I have trouble working is my legs. I would like to
> > do real squats, but without a rack I just can't get enough weight over my
> > head and onto my shoulders. The best alternative I've come up with are
> > forward barbell lunges, which require a lot less weight. Is there a better
> > alternative?
> >
> > Johan Larson
>
> Deadlifts.
>
> Art
>
>

Indeed... but it does not work the quads very well IMHO.
--
Om.

"My mother never saw the irony in calling me a son-of-a-bitch." -Jack Nicholson
 >> Stay informed about: alternative to squats 

I'm sure I'll get crucified for this, but I would have thought that the one
legged squats provide a better alternative to the deadlift.

I find the barbell deadlift, whichever variation, quite hard to get spot on
formwise - which I realise is my own fault - and that, for me, you really
need a trap/shrug bar to get it spot on, which will cost more, and take up
more room, than a cheapo pair of squat stands. So if they are out, I'd give
the one-legs a try; but, as most people know, I myself am a novice, and know
next to nothing.
 >> Stay informed about: alternative to squats 

"The Crow" <Thecrow.DeleteThis@nobodyspimp.com> wrote:
> I find the barbell deadlift, whichever variation, quite hard to get
> spot on formwise - which I realise is my own fault - and that, for me,
> you really need a trap/shrug bar to get it spot on, which will cost
> more, and take up more room, than a cheapo pair of squat stands.

What's the problem? Do you have a physique that makes it difficult to get
the bar to clear your knees without skinning them?

Johan Larson
 >> Stay informed about: alternative to squats 

"Johan Larson" <johan0larson8comcast0net> wrote in message
news:PqSdnXFORoFF9X7eRVn-gg@comcast.com...
> "The Crow" <Thecrow DeleteThis @nobodyspimp.com> wrote:
> > I find the barbell deadlift, whichever variation, quite hard to get
> > spot on formwise - which I realise is my own fault - and that, for me,
> > you really need a trap/shrug bar to get it spot on, which will cost
> > more, and take up more room, than a cheapo pair of squat stands.
>
> What's the problem? Do you have a physique that makes it difficult to get
> the bar to clear your knees without skinning them?

That's the fun part of DL's.
 >> Stay informed about: alternative to squats