DIY Squat Cage Reccomendations

"Martin" <mrbgoogle.RemoveThis@hotmail.com> wrote in message
news:1179508609.060823.42960@q75g2000hsh.googlegroups.com...
> On May 15, 12:22 am, "Mongolai" <u....RemoveThis@example.net> wrote:
> > Hello all. Long time lurker here, second time poster (Good luck with
your
> > Lotus, Richard).
> >
> > I'd like to *safely* do heavier squats, but I lack a cage, and a gym
> > membership is out of the question. As it is now, I can only do squats
that I
> > can press over-the-head. Although the weight is low, I cannot always
safely
> > remove the weight after a full set. Single-leg squats are an option, but
I'd
> > rather go for the real deal as overall strength is my ultimate goal.
This
> > situation is not optimal.
> >
> > Short of buying a pre-built metal cage, which I can't afford right now,
what
> > are my options for heavy squat support? I've investigated several DIY
> > wood-built solutions, some of which seem feasible, but I'd like some
> > opinions from the collective wisdom of this group first: Have any of you
> > guys or gals built a squat station out of wood that can support heavy
> > weight? Is it easy and cheap (< $100 USD) to build? Any other
> > ideas/recomendations?
> >
> > I look forward to your replies on this matter.
> >
> > Mongolai

First off, thanks for taking the time to reply.

> In addition to the other replies suggesting alternative equipment,
> realize that you don't HAVE to do back squats unless you need to
> practice them for powerlifting competition.

That's true. Although I have no aspirations to compete, my goal is merely to
be able to lift the heaviest things possible, and to do that I require *far*
more core strength than I have now. I was under the (perhaps, no, probably
mistaken) impression that heavy back squats are the way to go.

> For general strength and bodybuilding there are substitutes that can
> work about as well.
> For hams and glutes, deadlifts and stiff legged deadlifts.
> For quads you can do front squats and overhead squats. Maybe hack
> squats or one-legged squats too, but I never really tried them much.
> For chest you can use dumbells instead of a barbell.

Right now, Deadlifts are by far my favorite lift as I'm able to move the
most weight around. That and the sheer concentration and focus required in
the higher reps. Overhead squats are great too, as are front...

> (Cue the flamewar of people saying you have to back squat)

yea, lemme get my asbestos undies...

> Although you can't move as much weight with front squats and overhead
> squats, you are forced to remain more upright, so they work the quads
> as well as back squats.

I just recently discovered these, and they will both become mainstays in my
routine. One thing I really like about these is the incedental forearm and
grip workout, which is a sore weak point for me.

> For two or three years, that was all I could do and it worked fine.
>
> Eventually I found a squat rack at a garage sale for $50 or $60 or so,
> and now I can do back squats too.
>
> Some hints if you chose to try these.
>
> Without a rack, you may be somewhat limited for a front or overhead
> squat by the amount you can clean. Instead of a disadvantage,
> consider it an oppertunity to practice cleans. They are an excellent
> leg exercise as well.

That's a good point. And I'm starting to see the light.

> If you try overhead squats, practice dumping them (with low weights)
> before you go heavy (you WILL dump heavy too, it could hurt if you
> screw it up)
> And dont put holes in your floors ... you may have to do it outside.
> (Don't put divots in your driveway either ...)

Will do, and thanks for the tip. I'll keep this in mind.

> If you want to try front squats but can't get the grip, try using a
> tricep bar.
> Hold on using the crosspieces, and rest the top/bottom bar across your
> pecs/delts.

Thanks for all the suggestions.

"Hard Bop Drums" <nospam DeleteThis @hardbopdrums.com> wrote in message
news:k%d2i.284063$115.183629@newsfe10.phx...
> Why is joining a gym out of the question? Even small towns have gyms.

I was a bit hasty there. It's out of the question for the next couple of
months as my budget is *severly* limited. I know I can scrimp here and
there, but for the medium term, the more I can spend on food the better.

Long story short: Until recently I was dangerously underweight. Now I'm
broke!

I have every intention on joining a gym in a few months, particularly
because my interest in powerlifting and Olympic Lifts is quickly gaining
momentum. Until then I refuse to sit on my ass. Basically, now I'm training
so that I can *really begin* training at the gym.

> --
> Robert Schuh
> "Everything that elevates an individual above the herd and
> intimidates the neighbour is henceforth called evil; and
> the fair, modest, submissive and conforming mentality,
> the mediocrity of desires attains moral designations and honors"
> - Nietzsche
>
> http://www.hardbopdrums.com/

BTW, I visited your site. Nice drums! I'm a big jazz fan (even play a little
jazz guitar and bass) so your drumming skills are a big "Awesome" in my
book. You really played with Jaco?

Mongolai