No Squat Rack?! What to do?!

[Gladiola]

CLEANS!


That was FUN!!!

Did cleans with my friend at the university gym. We were literally back in a corner & yet we still had an audience. One dude even stood barely 6 feet in front of me just STARING (like not even casual about it - wasn't anything behind me he coulda been looking at!).

Anyway, my lower back was SOORE! Yeah, I know, shouldn't use lower back. Every time I did a rep utilizing too much lower back I knew it immediately. So just have to keep working at it & perfecting my form.

Love learning new stuff!

 

[sysopt]

Barbell hack squats, I do them in my basement because I dont have a squat rack. They're basically a deadlift that work the quads harder. They're a bit awkward at first, but it's a good movement....give em a try

http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

 

[Robert Jan]

my gym doesn`t have a squat or power rack either. my gym sucks, basically. it has no free dipping center either.

if it wouldn`t be for me complaining they wouldn`t even have a free chin bar.

so.... i smith squat and leg press. i realise its not exactly optimal but all the other gyms in town bitch about me being too young to lift

 

[Gladiola]

has no free dipping center either.

Using a treadmill!!! Another suggestion from my friend who taught me cleans. The hand rails on either side of the treadmill should work for dips.
Too young? I thought most gyms would allow anyone 16 or 18 to join, & what do you mean they 'bitch'? I would think so long as you pay your monthly dues, they don't give a darn what you do when you actually are in the gym (or if you even COME to the gym!).

 

[Arioch]

Glad to hear you enjoyed them. Perhaps some of the stress in your lower back is from not being used to moving a weight that fast. But it is funny how the quick lifts are pretty self-instructional. If you are doing something really wrong, you will feel it.