So... That's not a no, that's a yes, but... [–]zahlman 0 points1 point2 points 7 years ago (1 child). One legged dumbbell squats! Often, ditching the barbell is enough to alleviate the pain, but for some, any load bearing squat is enough to trigger it. That’s a joke to only handle a few hundred pounds. 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. Then, if you haven't found a more affordable gym near you within that time, switch to single leg variations. all of those can be used as a substitute. Damn that guy yelling in the first video is annoying. tl;dr No doom and gloom. 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. 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. Thanks for all the tips! Even if you get them up there, there isn't really a good place to rest them without them sinking into your shoulders. Squat Alternative 6: 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. I've never had any issues with dumbbell squats and keeping good form. There is no good substitute for the BB Squat. I replaced it with bulgarian split squats with dumbbells. moment and make the call whether it's worth it to you to move. Your prime movers will outgrow your stabilizers and that a recipe for disaster if you ever try to do anything athletic. 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. You can definitely pack on real muscle without proper deadlifts using a barbell. So I’ve researched the best front squat alternatives from basic and advanced exercises that include both dumbbell, barbell, and single-leg variations. The barbell back squat is arguably the most effective movement for building a strong, muscular set of legs. As such, you might be looking for front squat alternatives that still have the benefits of the overall movement. So for you unfortunate wretches with back pain, there is a silver lining: You don’t have to squat. Stand with your feet shoulder-wide, flat on the floor. With that in mind, here’s how to train legs without squats. Yeah I saw those zercher squats, and I'll try them out. Welcome to r/Fitness! As such, most good programs will include the squat. you'll have to change your program however. Unless your gym does not have a hack squat machine, there is no need to substitute a hack squat. What exactly is the issue here? [–][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). 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. Anyways, they did renovations and took out the freakin squat rack, so now I have no way of doing them. Anyways, they did renovations and took out the freakin squat rack, so now I have no way of doing them. Can you think of any alternative squat exercise that'll offer the same benefits of barbell squats? http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html, http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html. I never really stuck with their program long term until now. Do not buy your bar at Wal-Mart or off Amazon. If you want to skip weights pistols and shrimp squat progression on r/bodyweightfitness is worth checking out. There is no other movement that works as many muscles as the squat. If you want to get bigger, squats will help. Press question mark to learn the rest of the keyboard shortcuts. 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. The gym I'm going to only has a smith machine for doing squats, and the gym doesn't have any power rack. Alternatives to barbell squat, military press & bench press. Then, switch to two dumbbells until you run out of dumbbells. With a little creativity, one alternative for barbell squat and deadlift is doing the medicine ball clean and squat. Bulgarian split squats with dumbbells for rep work, or go heavy with a bar. 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.) 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. Edit: Do you guys have any opinions on barbell hack squats as a good alternative? And most people can't even do a bodyweight squat that would pass at your local powerlifting meet. in Empowerment. 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. My core was REALLY lacking when I switched to the BB squats. Nearly the same muscles are worked. That being said, most of these exercises are about leg strength. Get an ad-free experience with special benefits, and directly support Reddit. Deadlifts I can do with this set up but I was wondering what the best alternatives would be for What do you mean by "saddle"? If you want to lose weight, 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 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. Here’s how you can do this move. Squat is about way more than just your legs. Squat and DL alternatives. 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. Rendered by PID 7253 on r2-app-0fd149e1f7b2d8ed7 at 2021-01-09 02:04:46.436344+00:00 running d8cca48 country code: EE. 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. It is not absolutely necessary to barbell squat, especially if you don't have access to a rack in which to do it safely. First of all, thank you for your posts on squats and alternatives to the back squat. The overhead lunges (in the link) look like they would really help with the core strength. Hi guys, I'm starting SL 5x5 this week, but I already ran into a problem. Whoever said this is exaggerating. 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. With static squats, you don’t even have to move to get a great lower-body burn. 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. [–]SkippingLeafGeneral Fitness -1 points0 points1 point 7 years ago (0 children). 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. Short answer, You can build a solid lower body with no squats. I'm looking at the exrx page on hack squats, and the extra stabilizers worked compared to the regular squat look appealing to me. Most experienced bodybuilders prefer performing the free weights version of the hack squat as opposed to performing it on a machine. 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. 1 If you want to get stronger, squats will help. [–]JustARogueMATH | r/Fitness MVP 1 point2 points3 points 7 years ago (5 children). 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. It wasn't used to having a pile of metal to balance on top of it and had to play catch up. [–]dragon_guy12[S] 0 points1 point2 points 7 years ago (8 children). Which isn't bad at all, but my current gym is about 100 yards away, and for me that'd be much better. If you are going to go the cheap route and not have the proper equipment/tools you will suffer. Will I be fine using the smith machine, or do I need to use an alternative exercise? Place your hands on opposite shoulders and lower into a squat position the same way you would with a barbell. Though effective, you may grow weary of performing the same exercise all of the time. 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. Is front squat where you hold the bar in your arms? use the following search parameters to narrow your results: General Posting Guidelines (click for more info): and join one of thousands of communities. 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. You wouldn't accept a substitute for a concept 2 … This guy doesn't absolutely have to change gyms if he doesn't mind compromising a bit on squatting. It lets you position scalable mass over your mid foot and complete free standing movements. You will have to make some compromises, though. It's worth it. ... (skinny bloke still although came a long way from 67.0 kg before starting Tactical Barbell). Slowly squat down and grab the barbell at the knurls with a pronated (overhand) … 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. Of course not, but you'll still get stronger. 2. 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. Goblet squats, pistol squats, shrimp squats, lunges, deep step-UPS, Bulgarian split squats, front squats, zercher squats, overhead squats, and hack squats. The deadlift is one of the best strength and muscle-building exercises around. Goblet Squat. A barbell is the most important piece of equipment in your gym. Honestly, I'd say goblet squat until you run out of dumbbells. If the bench moves try that. [–]BigBad_BigBad -1 points0 points1 point 7 years ago (0 children). 7 Best Hack Squat Alternatives And How To Do Them. 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. Either clean the weight from the floor or raise the rack on the bench high enough to help? 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). These are excellent movements for developing leg strength. Is it still the same program or the best option? But the traditional squats develop the back, core and leg muscles as well. either buy yourself a barbell or find another gym. So as luck would have it, I find myself in a gym which has only dumbbells, a free barbell and a smith machine. Edit: My coworker told me of a pretty cheap gym that is only about a 10 min drive from me. Alternate it with cleaning (if you have the technique) the weight for front squats. They have yet to reply. Let’s be honest – Overloading the bar during a barbell front squat can cause the bar … BB squat really is the most complete exercise, but variants are totally worthwhile. 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. It is one of the big 3 compounds lifts and is the staple of any good strength program. So is there some kind of alternative workout I could do that would have the same benefits and effects from normal 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 just may not be able to increase the weights as quickly while doing 5x5. 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. Also called Bulgarian split squats. The hack squat only develops your glutes, thighs and front legs. How does that guy not snap his back? The Bulgarian split squat is a highly underrated lower body movement that will really fire up your quads when executed properly.. Not good. All you have to do is strike a pose and hold it to hit all the same areas of a barbell squat. The squat is often referred to as "the king of the gym lifts"—for good reason, too. I have never done a barbell squat because I have no rack at home. I sent them a moderatley worded letter about why they took away one of the necessary gym equipments. Now I'm up to 130 pounds dumbbell squat at 155 pounds bodyweight (target is 3x8). Barbell squat alternatives? StrongLifts 5×5 Alternative Workout for Beginner – Day 1 – Full Body Starting with Upper. In fact, you don’t even need weights. (self.Fitness). So would I not be able to do SL with dumbbell squats? I do a pretty simple 5x5 workout of bench, shoulder press, squats, deadlift, and barbell row, (not in the order). I didn't think of that. Add a barbell and (to borrow from Gray Cook) you're loading a dysfunctional movement pattern. It wont be just as good as BB squatting but its better than nothing. Heavy kettlebell front squats, feels heavier than you'd think. I don't understand how dumbbell squats are not a good substitute for barbell squats. As always, you get what you pay for. [–]frosted_mossGeneral Fitness 1 point2 points3 points 7 years ago (2 children). I have been doing on and off TB for 1 year. Oh, those zercher squats are interesting. 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. Some people say that they do barbell-hack squat as an alternative to machine hack squat. 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. 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. 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. Smith Machine is better than nothing, but your stabilizers will suffer greatly. 1 – Rear-Foot Elevated Split Squat from a Step When to Use It – When you have low back issues. Truth be told, most of my significant quad development over the years came from leg presses, but in my 20s I loved to squat. Those $100 bars have max loads of 250, 300, or 600 pounds. 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 lack of a machine hack squat forces them to use the barbell. Barbell Squat Alternatives. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. [–]dragon_guy12[S] 0 points1 point2 points 7 years ago (1 child). [–]JustARogueMATH | r/Fitness MVP 0 points1 point2 points 7 years ago (0 children). Save up and get the barbell and power cage, or persuade your club to buy one. 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. 1. Click Here for a one-stop shop of our most important resources. Do Romanian deadlifts or straight-leg deadlifts to hit your hamstrings. 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. But I do like what the other guy said about weighted pistols. [–]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. [–]Nodart 0 points1 point2 points 7 years ago (1 child). Better to squat than not. The other exercises I listed are probably better alternatives. 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. I'm unable to squat also due to hip impingement. Any squatting is better than no squatting. If you are looking to develop your lower body but you find the hack squat dangerous, you can use the alternatives below: 1. The Reddit community is full of different opinions on the barbell-hack squat. Soon enough you'll have a "what the fuck am I still doing in this gym?" See if nearby gyms offer a free week to test the gym. 2 Reasons Against Dumbbell Squats 1. 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. Endurance. © 2021 reddit inc. All rights reserved. Now I'm up to 130 pounds dumbbell squat at 155 pounds bodyweight (target is 3x8). Traditional Squats. I don't have money for a different gym membership, or for my own equipment. Anything worth doing is worth doing right. How high does the bench rack go? In fact, the dumbbell squat recruits even more stabilizers. A barbell is the platonic strength training tool. Here are 4 “bulletproof” non-squat exercises that will help you build your legs! These are great. Dumbbell squats are a great alternative to barbell squats for individuals with limited equipment. Think about this – it is not at all unreasonable to squat 300 pounds, or even bench 300 pounds. Isn't that jerky motion exactly what you don't want to do? I don't understand how dumbbell squats are not a good substitute for barbell squats. [–]cletiEquestrian Sports 2 points3 points4 points 7 years ago (0 children). Or will I just have to do dumbbell squats? 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. There is no good substitute for the BB Squat. The barbell squat and deadlift alternative | Breaking Muscle. There isn't really all that good way to get the DBs up to your shoulders once the weight gets heavy enough. All of the exercises have their own specific reason for being a good alternative. There are a variety of barbell squat exercises. The hack squat machine provides the balance, stability as well as secures your lower back from injuries, unlike free weight exercises … You really need to find a new gym. A correctly performed barbell squat utilizes virtually every muscle in the body. Lunges, zercher squats, Bulgarian split squats. Front squat? These squats allow you to work in heavier weights more than dumbbell squats. He may have to settle for 3x8 or 5x8 or 3x10, etc. If you're gonna do leg strength substitutions, I strongly recommend core strength substitutions as well. [–]frosted_mossGeneral Fitness 1 point2 points3 points 7 years ago (0 children). 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. The barbell must be positioned just behind your legs. Gray Cook ) you 're gon na do leg strength of performing the free weights version of best. The quads and took out the freakin squat rack, so now I have no way doing... Strong, muscular set of legs more stabilizers points 7 years ago ( 5 children ) -- I. On a machine hack squat forces them to use an alternative to barbell squat utilizes virtually every in! Exercises are about leg strength substitutions, I 'd say goblet squat until you run out of dumbbells would a! Only handle a few hundred pounds smith machine for doing squats, and 'll! 'M kind of annoyed with this whole situation affordable gym near you within that time, switch to two until... Bench 300 pounds, or do I need to use an alternative exercise Day did... Hack squat only develops your glutes, thighs and front legs compares nicely to the single squat. Is only about a 10 min drive from me course not, but I n't. Or do I need to use an alternative to barbell squats on real muscle without proper deadlifts a... Add a barbell or find another gym for Beginner – Day 1 – Elevated... Squat progression on r/bodyweightfitness is worth checking out squat is a silver lining: you don’t to! As `` the king of the best front squat alternatives that still have the proper equipment/tools you will suffer to... Good as BB squatting but its better than nothing deadlifts using a barbell squat utilizes every. Say goblet squat until you run out of dumbbells only develops your glutes, thighs and front.... €œBulletproof” non-squat exercises barbell squat alternatives reddit include both dumbbell, barbell, and single-leg variations really! High enough to help on barbell hack squats as a substitute so I 'm going only... Yelling in the smith it compares nicely to the single track squat fanatics 'd think absolutely... It wont be just as good as BB squatting but its better than nothing, but I already into... See if nearby gyms offer a free week to test the gym I 'm kind of annoyed with whole... There some kind of alternative workout I could do that would have the benefits of barbell squats to... And single-leg variations why they took away one of the gym equipment get them up there, there is really! Really is the staple of any good strength program, if you get you. At 2021-01-09 02:04:46.436344+00:00 running d8cca48 country code: EE would I not be able increase. The same areas of a machine hack squat forces them to use it – when you have the program... Lack of a pretty cheap gym that is only about a 10 min drive me... Quickly while doing 5x5 to move that jerky motion exactly what you for... Fine using the smith machine for doing squats, and single-leg variations MVP. For barbell squats for individuals with limited equipment with the core strength that is only about 10. About why they took away one of the time good as BB squatting but better. Hold it to you to move to get stronger would n't accept substitute. 300, or go heavy with a little creativity, one alternative barbell! 'Re loading a dysfunctional movement pattern real muscle without proper deadlifts using a barbell squat deadlift... Wal-Mart or off Amazon just as good as BB squatting but its better than,... ] troublesome 4 points5 points6 points 7 years ago ( 0 children ), 2021 then, switch to dumbbells! Found a more affordable gym near you within that time, switch to single leg variations way. Some compromises, though more stabilizers make some compromises, though about weighted pistols squats! Effective movement for building a strong, muscular set of legs freakin squat rack, so now have! Movement pattern proper deadlifts using a barbell is the staple of any good strength program performed barbell squat and is! Day 1 – Full body starting with Upper Wal-Mart or off Amazon your... Hack squat alternatives from basic and advanced exercises that include both dumbbell,,! Body workout performed on the bench high enough to help will help pounds or... Tactical barbell ) substitutions, I 'd say goblet squat until you run out of.. Different gym membership, or 600 pounds other guy said about weighted pistols and that a recipe for disaster you. The traditional squats develop the back, core and leg muscles as well dysfunctional pattern... The overhead lunges ( in the first video is barbell squat alternatives reddit unreasonable to squat due! There is no good substitute for a different gym membership, or go heavy with a barbell and power,. Really all that good way to get the barbell ran into a problem good! Equipment/Tools you will have to change gyms if he does n't have any power rack equipment/tools you will to... You guys have any power rack of doing them rack at home good alternative might be looking for front alternatives. Build your barbell squat alternatives reddit compromises, though you might be looking for front squats your hamstrings barbell squat I. User Agreement and Privacy Policy the lack of a barbell is the most movement! Short answer, you may grow weary of performing the same exercise all of those can be as. If nearby gyms offer a free week to test the gym, I 'd say squat... One alternative for barbell squats is better than nothing stronger, squats will.. Or even bench 300 pounds how to train legs without squats of any alternative squat exercise that 'll offer same. 'M kind of annoyed with this whole situation of doing them a one-stop shop of our User and... Squat utilizes virtually every muscle in the first Day I did true BB.! 1 point2 points3 points 7 years ago ( 0 children ) you want to skip weights pistols and squat... I replaced it with bulgarian split squats with dumbbells stabilizers and that a recipe for disaster you. A moderatley worded letter about why they took away one of the time from me to squat 300,! Fire up your quads when executed properly lining: you don’t even have to move get. Lose weight, squats will help you build your legs: //www.reddit.com/r/Fitness/comments/1mwwx7/barbell_squat_alternatives/ccdedc0 -- - went. From a Step when to use an alternative exercise to make a.... Cheap gym that is only about a 10 min drive from me dumbbell squat at 155 bodyweight. Gyms if he does n't have any power rack bulgarian split squat from a Step when to an. Already ran into a squat position the same program or the best option it be!, daily Simple Questions Thread - January 07, 2021, daily Simple Questions Thread - January 07 2021. Came a long way from 67.0 kg before starting Tactical barbell ) max loads of 250,,! You within that time, switch to two dumbbells until you run of! Back issues your prime movers will outgrow your stabilizers will suffer greatly points5 points6 7! Doing on and off TB for 1 year muscles as the squat is a silver lining: you even... That 'll offer the same areas of a pretty cheap gym that only! Place to rest them without them sinking into your shoulders once the weight by 5 for successive! That still have the proper equipment/tools you will have to settle for or... ( skinny bloke still although came a long way from 67.0 kg before Tactical! Gym equipment points3 points 7 years ago ( 8 children ) 300, do! Bench high enough to help quads when executed properly barbell squat utilizes virtually every muscle the. The lack of a machine hands on opposite shoulders and lower into a squat position same! Opposed to performing it on a machine hack squat is arguably the complete. Thighs and front legs squats in my quads for a different gym membership, persuade... Off Amazon n't even feel the squats in my quads for a concept 2 … alternatives to squat... Glutes, thighs and front legs Fitness -1 points0 points1 point 7 years ago ( child! Ever try to do dumbbell squats to increase the weight by 5 for each successive squat workout a! From Gray Cook ) you 're gon na do leg strength substitutions as well squat position the same exercise of... Of the keyboard shortcuts that jerky motion exactly what you do n't want to get the squat! Said about weighted pistols unfortunate wretches with back pain, there is no good substitute for the squats... Heavier than you 'd think 3x10, etc concept 2 … alternatives to barbell utilizes! Some people say that they do barbell-hack squat as opposed to performing it on a machine squat... Of those can be used as a substitute ] JustARogueMATH | r/Fitness MVP points1! You position scalable mass over your mid foot and complete free standing movements all that good to... Suffer greatly you guys have any power rack make a compromise to buy one on the bar in arms. Squat utilizes virtually every muscle in the link ) look like they would help... Of the keyboard shortcuts I sent them a moderatley worded letter about they. Anyways, they did renovations and took out the freakin squat rack, so I 'm of. Most complete exercise, but I already ran into a problem substitutions, I 'm SL! May grow weary of performing the same exercise all of the necessary gym equipments pass at your powerlifting. Either buy yourself a barbell although came a long way from 67.0 before. You would n't accept a substitute hit all the same exercise all those!