Please Scroll Down to See Forums Below
Best replacement for squats?
- Thread starter Eric1987
- Start date
downunder hunter
New member
There is NO substitute for squats! and im guessing you mean back squats with a bar. Why dont you like doing them is there an injury concern? A hack squat machine could be an alternative but not as good you need to start enjoying those squats buddy
ArmaniAK47
New member
Squats never felt right to me, either.. I always feel like falling over backwards when I do them "right" with my knees not passing my toes.
I use barbell lunge and they fucking rock.. I use hack squat and leg press also, but my current gym doesn't have a hack squat =/
Try barbell lunges!
PS- barbell lunge is the nicest when I have some "box" or platform to lunge onto.. something higher than the ground my supporting leg is on.
I use barbell lunge and they fucking rock.. I use hack squat and leg press also, but my current gym doesn't have a hack squat =/
Try barbell lunges!
PS- barbell lunge is the nicest when I have some "box" or platform to lunge onto.. something higher than the ground my supporting leg is on.
Last edited:
downunder hunter
New member
Sounds like you have some tight muscles thats why you cant squat, work on your stretching and you will be right
well if your gonna neglect squats then make sure you sure as hell dont neglect deads as well. I go through phases where i become obsessed with getting my numbers up on deads and go lighter with my squats, then there are times where i emphasize on squatting more so than deads. Are you just sick of doing them or do you actually hate them?
As everyone else has said, there is no replacement for the squat, lower your weight and concentrate on form. Squats involve not just your quads, hams, calves, ligaments, tendons, buttock, spinal erectors, traps, shoulders, I mean it virtually works the whole body.
Not only that it takes coordination and balance. Anything else such as a machine like leg press, extensions, etc. isolate the muscle, its not the same.
Not only that it takes coordination and balance. Anything else such as a machine like leg press, extensions, etc. isolate the muscle, its not the same.
i been there too buddy, suck it up once you get form down and see the weight on that bar going up im sure youll start to love squats. Nothing compares to squats i dont think its the best idea to avoid them. I used to hate them too until I got it right now they one of my favorites
squats are king. you cant successfully replace them. try some different variety. and make sure you are doing them correctly.
unfortunaly their no replacment for squats
i personaly wish their wass coz squating 250kg is starting to take its toll on my knee joints
bad form. the load should not effect the knees.
bblazer
Banned
eric do you have access to a vid cam? Try to arrange a vid taken of your first workset after you've warmed up, but are still fresh.
Various physical traits can make squats feel extremely awkward for people, such as orthopedic proportions, poor flexibility, and weak lower body muscle groups, and combinations of any of the above.
Seeing how you look and how you move when you squat would help us to target the exact issue(s) you're having.
lookinfit75
New member
There isn't anything you can do to avoid them. You neglect squats and you're just not going to grow physically, strength-wise, or even proportionally for that matter.
Sets of 25? I train for strength I always do low reps high weight....And damn I wish there was a replacement for them. Would it be better if the squat bar was on a rack thing? I go to the gym by myself.
EDIT: And I dont go to the gym with anyone so I dont have anyone to record for me and I dont know what those different squats are.
EDIT: And I dont go to the gym with anyone so I dont have anyone to record for me and I dont know what those different squats are.
downunder hunter
New member
You really need to specify there are alot of different variations of the squat! If your doing a back squat ofcourse you need to use a power rack, your not going to clean and press the bar onto your shoulders everytime you do a squat are you lolololol
No no you misunderstood. The thing I mean is where it holds the bar but its not a real machine. Its there so you can do the workouts alone and be as close to the real thing as possible. I dont know what its called. I know what the regular squats are and front squats. I dont know anything else.
what do you mean "on a rack thing"
if your training for strength your gonna have to suck it up and find a variation of squats you will do.
"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat."
-Rippetoe
-Rippetoe
downunder hunter
New member
Your talking about the smith machine not good for much imo, you dont need a spot for squats what do you think the spotter is going to do for you anyway if you cant get it up? If you cant move the weight look behind you make sure nobody is there and drop the weight off your shoulders, easy
JDid23
New member
it's not in your opinion, it's true (regarding the smith machine).
You can have a spotter during squats- they can help lift you from your arm pits if you get stuck in the hole.
idk if hes talking about the smith machine cuz there is a machine like it that allows up down and forward and back motion at my gym idk what its called either
I'm sold on that quote I gotta start doing squats...
JDid23
New member
try dropping the bar onto the safeties when you're stuck in the hole and can't get out. Hell, in my rack if i am not perfectly aligned, the bar would probably fall and maybe break someones foot. With the position your body is in, if you're stuck in the hole and really can't get up, do you want to have to resort to maybe injuring yourself (getting a heavy weight off of your back when you're struggling to stay up is not easy) or having a spotter help guide you up. I can tell you this does help as i've had a spotter for squats before. I wasn't going to fail, but it definitely helps.
downunder hunter
New member
I disagree bro everyone is different but, Its easy to slide the bar off your shoulders and move forward, its annoying as fuck having a spotter when squatting and unnesecary unless your a powerlifter moving some serious ass weight and I sure as hell would not spot someone unless they are VERY experienced for fear of them dropping the bar back onto me lol
bblazer
Banned
The problem with this, is there is a tendency to break a wrist, or injure an elbow or shoulder. That is why lifters get trained to never abandon the lift. You either get low and let the spot pis take it and crawl out, or let a back spotter help you up. When you get to big lifts (600+) you should always have 3 spotters anyway.
It is the way I coach my team, and the way I was taught over 20 years ago.
B-
downunder hunter
New member
True mate, with 20 years experience im not going to argue with you lol but that sounds right, and like i said powerlifters or athletes pushing serious weight it is absolutely essential they use a spotter. average joe who hates squats isnt going to be moving much weight so spotter not absolutely necessary imo but would for sure benefit from someone there to motivate and coach them threw the movement
lol im so short that when i go complete ATG at the squat racks at my gym if i went like least bit lower the bar would rest on the safeties. Some times when im warming up and trying to stretch with jsut the bar it actually smacks against it...if i ever have trouble with a squat i jsut barely stretch back and its on the bars so i dont have problems with that
downunder hunter
New member
Firstly why dont you pay a p.t at your gym to take you threw a session and show you how to squat PROPERLY. Technique is of the most importance before you start fuckin with load because you can injure yourself.
downunder hunter
New member
Why are you asking for a squat routine then?
shibs
Stay frosty
you need to see how many reps you can get a certain weight, then go here... http://www.timinvermont.com/fitness/orm.htm
It tells you what your 1rm max is, as long as calculating your 15rm, 10rm, etc. its fairly accurate, i say fairly because its not exact.
BE SURE to have GREAT form when youre testing your rep max, because if you don't have good form, you wont be able to have good form on the rest of your squats because the weight will be too great.
Anyways... you should be able to use that site to know exactly how many reps you can do with a certain weight and it should help you with your squat program good luck
It tells you what your 1rm max is, as long as calculating your 15rm, 10rm, etc. its fairly accurate, i say fairly because its not exact.
BE SURE to have GREAT form when youre testing your rep max, because if you don't have good form, you wont be able to have good form on the rest of your squats because the weight will be too great.
Anyways... you should be able to use that site to know exactly how many reps you can do with a certain weight and it should help you with your squat program good luck
shibs
Stay frosty
you need to see how many reps you can get a certain weight, then go here... http://www.timinvermont.com/fitness/orm.htm
It tells you what your 1rm max is, as long as calculating your 15rm, 10rm, etc. its fairly accurate, i say fairly because its not exact.
BE SURE to have GREAT form when youre testing your rep max, because if you don't have good form, you wont be able to have good form on the rest of your squats because the weight will be too great.
Anyways... you should be able to use that site to know exactly how many reps you can do with a certain weight and it should help you with your squat program good luck
It tells you what your 1rm max is, as long as calculating your 15rm, 10rm, etc. its fairly accurate, i say fairly because its not exact.
BE SURE to have GREAT form when youre testing your rep max, because if you don't have good form, you wont be able to have good form on the rest of your squats because the weight will be too great.
Anyways... you should be able to use that site to know exactly how many reps you can do with a certain weight and it should help you with your squat program good luck
Crocodome
Banned
+1 on front squats. The only other thing you should change is your mind. Front squats got me past the whole imbalanced, awkward feeling that comes with improving your form and tight muscles/tendons. Switch it over to front and get your ass to the floor and when you return to back squats, you will be amazed.
Yes!!!!!!!!!!!!!!!!!!!!!!!!!!!1
bblazer
Banned
You want a routine? Try Wendler's 5/3/1.
Repeat many times.
Your squat will improve, and you will be strong.
Very simple, very effective. Stoopit easy, and you don't even have to think about it. There are spreadheets on the net to do all the calculations for you and a 6 week program.
B-
Repeat many times.
Your squat will improve, and you will be strong.
Very simple, very effective. Stoopit easy, and you don't even have to think about it. There are spreadheets on the net to do all the calculations for you and a 6 week program.
B-
I've added rougly 100 lbs to my box squat in the last 8 months using a personally modified version of this routine. After 16 years of training...adding 100 lbs in 8 months is no joke.
