Tips for squatting without a rack?

[phibrowa]

Hey everyone! I wondered if I could get some ideas. I have a full set of nautilus weights, a proper bar, and an old shitty bench (weider 146). I also have a good set of resistance bands. The only dumbbells' I have is a set 15's I got at a garage sale, and I have no rack to set up squats. I would really love a way to work the quads good, strength wise. The weider 146 does have a leg extension, and I use it. But for squats I have been limited to what I am able to clean to my shoulders, which isn't much because I don't focus on those movements. I can get around 135 up to my shoulders, but I can squat that like 30 times. I have tried a few things, like split squats and such. But I am just wondering if anyone has any advice for me so I am able work those quads heavy without a squat rack. Of course the inevitable is that I will have to build a squat rack, but for the meantime, is there anything I can do?

 

[shackleford]

Get the space ants to spot you.

or, Steinborn Squat.

or, get a power rack.

 

[Themassterplan]

I was gonna say to just clean it but then I finished reading your post. As a broke college student, in my early 20’s that’s how I did it. I did do another sketchy method for awhile before I went out and bought a squat rack though. I had two tables, placed one end of the barbell on one table and the other end on the other table, squatted down and repped it from the bottom to start. Not saying to do this because there were a few close calls lol but just an option. Maybe you can find a cheap power rack on Craigslist?

 

[Sven_Northman]

Hey everyone! I wondered if I could get some ideas. I have a full set of nautilus weights, a proper bar, and an old shitty bench (weider 146). I also have a good set of resistance bands. The only dumbbells' I have is a set 15's I got at a garage sale, and I have no rack to set up squats. I would really love a way to work the quads good, strength wise. The weider 146 does have a leg extension, and I use it. But for squats I have been limited to what I am able to clean to my shoulders, which isn't much because I don't focus on those movements. I can get around 135 up to my shoulders, but I can squat that like 30 times. I have tried a few things, like split squats and such. But I am just wondering if anyone has any advice for me so I am able work those quads heavy without a squat rack. Of course the inevitable is that I will have to build a squat rack, but for the meantime, is there anything I can do?

No gyms open in your area? I thought everything was open with at a minimum masks and appointments.
Anyhow, if you must stay home, make one out of wood. Get some 4x6 and build two upright trusses. Get creative. One of our trainers last year built one. i can send pics if interested in his design.

Otherwise, rack up that 135 and crank out 4-5 sets of 20 reps. Squats and reverse lunges. You'll build endurance and strength. And size. Then go throwup in the corner. Mission accomplished.

 

[Sven_Northman]

Is that you in your avatar?

 

[phibrowa]

Is that you in your avatar?

most days

 

[bob357sig]

Barbell Hack squats! I’m sure you can find how to do it on BB dot com but you basically set it up on the ground like a deadlift but you stand in front of the bar with the bar touching your calves. Reach back- grip the bar like an overhand deadlift- back straight and stand up. It is almost like a deadlift but much more quad heavy. Go light at first and really get the form and feel right, then progress from there. It’s a bitch but no need for a rack.

 

[MisterSuperGod]

Deadlift the loaded bar, set your stance, then slowly squat down until the bar rests on your legs. Pop up, repeat.

It requires a wide grip and some practice to get the mechanics right, but it will have your quads humming. It's definitely not perfect, but it works.

 

[Test_Subject]

Bulgarian split squats. Hold the bar out in front of you in a hang position so that you can drop it if need be.

They don’t require much weight and are easy to bail on if need be.

 

[MisterSuperGod]

Bulgarian split squats. Hold the bar out in front of you in a hang position so that you can drop it if need be.

They don’t require much weight and are easy to bail on if need be.

Arms extended? i tried looking it up, but that didn't help.

 

[shackleford]

Arms extended? i tried looking it up, but that didn't help.

i would suggest just holding the plate(s)
i feel like the bar would be more awkward. but i havent tried it so i could be wrong.

 

[Test_Subject]

Arms extended? i tried looking it up, but that didn't help.

No, front rack like a front squat is what I meant. Sorry, I’ve had a few beverages.

I have no idea why I wrote “hang position.” I don’t even know how that would work lol.

 

[Test_Subject]

i would suggest just holding the plate(s)
i feel like the bar would be more awkward. but i havent tried it so i could be wrong.

That works, too. You don’t need a whole lot of weight for split squats.

 

[shackleford]

That works, too. You don’t need a whole lot of weight for split squats.

yea, they are a killer! lol i just never thought to use the bar before.

 

[shackleford]

Also, I've thought about trying belt squats using a landmine and dip belt. Anyone try it? it may work for op too.

 

[phibrowa]

Also, I've thought about trying belt squats using a landmine and dip belt. Anyone try it? it may work for op too.

That's a neat idea, I've landmined all sorts of funky stuff due to not having dumbells, like flys.

 

[Btcowboy]

Also, I've thought about trying belt squats using a landmine and dip belt. Anyone try it? it may work for op too.

I haven't tried it but looking to buy for it. Have heard it works fine

 

[SeaBassandHam]

Make a squat stand out of wood. Google something like ''DIY wooden squat stand'' and you should be good to go. I made one during the start of 2020 lockdown and it held up to 180kg just fine

 

[Regular Joe]

When I first started lifting in my parents basement I wrapped chains around the main I beam so I had two loops one on each side of the barbell and I would start and stop in the down position with the weight hanging from the chains.

 

[shackleford]

Honestly, you should probably look into getting a rack. It'll allow you to squat but also allow you to bench alone safely.