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Thread: HELP! Gym doesn't have squat rack!

  1. #1
    WannabePLer fpr's Avatar
    Join Date
    Aug 2006

    HELP! Gym doesn't have squat rack!

    Hi there, the gym I attend does not have a squat rack. Do you guys think smith machine squats are the next best thing or should I engage in a different exercise?

    Also, when I do my straight-legged deadlifts I feel some tension in my lower back (right at the erector spinae muscles), is this a good thing or bad thing with straight legged DL's?


  2. #2
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Sep 2006
    Milwaukee, WI
    Find a new gym.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  3. #3
    Eat Chicken Chris686's Avatar
    Join Date
    Aug 2005
    Quote Originally Posted by Rock Steady View Post
    Find a new gym.

    Why sign up when there's no real lifting equipment?

    ...If finding a new gym is REALLY not an option, I'd have to settle for a smith squat. I wouldn't like it though. It's a very, very poor substitute.
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  4. #4
    Senior Member
    Join Date
    May 2005
    It is possible to do squats without a squat rack.

    You will need two friends to lift the bar off the floor and put it on ur shoulders.

    When u have finished the set u have the option to drop the bar or get ur buddies to lift it off.

  5. #5
    Join Date
    Jul 2005
    Reinbeck, Iowa
    You could do single leg squats with dumbells.
    Weight: 203

  6. #6
    Wannabebig Member
    Join Date
    Nov 2006
    Quote Originally Posted by schmitty199 View Post
    You could do single leg squats with dumbells.
    I've seen the 'Pistol' with light weights. Not sure I'd be comfortable carrying a couple 60 lbs dumbbells while doing this. Of course pressing your own body weight with one leg should be sufficient at certain levels.

  7. #7
    Senior Member McVein's Avatar
    Join Date
    Jul 2006
    My gym has none either, conventional squats ae not the only way to build your legs, dont worry, you can do zerchers, lunges, box step ups, deadlifts, leg press.

    If you are training more for strength than size, and would like to train towards being a powerlifter, then i think you might want a squatrack. but its not the end of the world.
    Quote Originally Posted by Everyone View Post
    I agree with McVein

  8. #8
    Senior Member
    Join Date
    Jan 2007
    Hmm a gym that does not have a squat rack... i'm really new to this but.. damn...

  9. #9
    phil 4:13 Bako Lifter's Avatar
    Join Date
    Mar 2007
    Bakersfield, CA
    Front squat - Power clean it up into postition
    Hack squat - You can start off of the ground anyway
    Zercher - You can get it into place off of a bench press rack or something
    Lunges - Use dumbells
    Over Head Squat - Again, power clean it up

    If you can't power clean that much don't sweat it. Front squats are a lot harder so you'd use a lot less weight. And over head... well the bar is plenty for me, haha.

  10. #10
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Yeongsan. South Korea
    Quote Originally Posted by schmitty199 View Post
    You could do single leg squats with dumbells.

    No. That is dangerous. Stability becomes a problem. All it would take is one little slip or stumble and you are on your way to the dentists. I suppose you could hang on to a support with one hand but then you are creating uneven torque on the body.

    To the OP: Deadlifts and DB lunges should work your legs nearly as well as a squat.
    Last edited by Songsangnim; 05-21-2007 at 05:03 AM.

  11. #11
    THUNDER THIGHS! Fuzzy's Avatar
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    Jun 2006
    Adelaide, South Australia
    Clean till its shiny.
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

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