I recently came to a town where the only gym I have access to does not have a squat rack... considering i use to olympic lift, and so squatted 3-4 times a week (front and back), this is very depressing.
i was wondering if i could get any ideas to help me formulate a leg routine that will at least let me maintain the size of my legs and hopefully some of the conditioning i've built up over the last while..
what the gym does have for legs is a smith machine, leg extension, a reverse leg extension (where you sit down and push the bar down with your hams), a crappy leg press that isnt even enough for the average joe at max weight, and abductor machines.
the ideas i currently have going in my head are ramping up the amount and intensity of clean pulls i'll do... throw in split squats twice a week, as well as straight leg deadlifts, and top it off with some leg extensions. I would only try to clean max around 70kg and then press it up and get it behind my head for back squats, and probably the same for front squats, for obvious safety reasons..not being able to rack it afterwards and needing to save energy for getting it back down on the floor safely..etc.. so its a pretty far cry from the 150kg i would usually do..
I also considered trying to work in some walk/sprint kind of routine but i have no experience with that kind of stuff
anyways, i'll keep thinkin on it and any suggestions from you guys would be appreciated
trap bar deads, either from the floor or standing on a block? that's a quad-dominant movement
Hack squats and leg presses.
clean + front squat
I think you could do a zercher squat... I saw a video where he picked it up from the floor that way.
Trying not to die young.
thanks for the help guys..
i plan to do cleans.. but only like 2-3 reps max..
ya i can't clean up my front squat working weight.. or even if i did, i wouldnt be able to put it down after.. can't drop the weights like that in here..
those zercher squats.. same thing, need a rack to pick any significant amount of weight up..
i'm gonna do the leg presses, but like i said.. the weight you can put on the thing is pretty limited..
i was just lookin up hack squats.. and im happy with what i saw.. looks like a decent sub for the squats..
anyways.. thanks again
What about cleans then either front squat grip lunges or press it over head to the back squat spot to do lunges like that?
Last edited by Reko; 09-09-2008 at 04:31 PM.
since you specified legs (as opposed to quads) you might as well do normal deadlifts, maybe RDLs/SLDLs too, just go get somethign in you know?
barbell hack squat, walking lunges with dumbells or a barbell(clean it up), stiff legs, regular deads.
I can't believe no one said find a new gym.
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