Advice on squatting without squat rack

ttreaders · 11 Oct 2012 at 13:31

Hey guys, I do the stronglifts 5x5 and have had some nice strength gains from it although at the moment I am cutting so am just maintaining my strength currently.

I train from home, have this bench http://www.fitness-superstore.co.uk...ch_with_145kg_olympic_weight_set/13548_p.html
and unfortunately due to being 6ft 6, it doesn't go high enough for me to stand under the bar and lift it off on my upper back to do squats (I have to go really low to manage to get under it to lift it off). So for squats I just clean and jerk it over my head and lowering down onto my back, 50kg is around the max I can safely do this.. obviously depsite cutting I want to be able squat heavier than that. Anyone got any ideas on how do that safely?

[Damien] · 11 Oct 2012 at 13:36

Apart from buying a squat rack or at least some squat stands, not really.

I've got a squat rack but since moving into our new house I've not had the time or space to put it up. I'm in the same boat as you where I can only squat what I can clean.

icecold · 11 Oct 2012 at 13:42

Raise the rack up on something? Exactly how low do you have to get to lift it off? It can't be putting you too far away from parallel as it is, so I'm sure it's possible.

[anal mode]
You say you are doing "the" stronglifts 5x5, and yet "maintaining [your] strength". Are you sure you're actually doing Stronglifts 5x5, which is an actual programme with set progressions?

Also, a jerk is a very specific movement that goes beyond just putting the bar overhead with a bit of leg drive.
[/anal mode[

ttreaders · 11 Oct 2012 at 13:51

aise the rack up on something? Exactly how low do you have to get to lift it off? It can't be putting you too far away from parallel as it is, so I'm sure it's possible.

If you click on the link you'll see that in order to lift it up on something it will lift the entire bench, so would be leaning back unless I somehow managed to get something under the whole bench.. not sure that would be safe? Would have to be pretty strong!

With the hmm really can't think what they are called.. what the bar sits on! fully extended they go to my lower chest.. so I have to really squat quite low in order to lift it off.. maybe I could just do this? It just doesn't feel that safe.

You say you are doing "the" stronglifts 5x5, and yet "maintaining [your] strength". Are you sure you're actually doing Stronglifts 5x5, which is an actual programme with set progressions?

Yeah it is medhi's, when I was bulking I gained a lot of strength slowly increasing the lifts but since cutting (lost 2.5 stone so far) I have found that I am struggling to lift what I was, increasing it would be impossible with the calories im taking in and cardio I do.

Also, a jerk is a very specific movement that goes beyond just putting the bar overhead with a bit of leg drive.

True but you know what I meant

Somnambulist · 11 Oct 2012 at 13:55

Buy some squat stands. Then buy two foldable, height-adjustable builders trestles to use as safety bars.

ttreaders · 11 Oct 2012 at 14:01

Cheers Somnambulist, can you recommend any decent but not really expensive squat stands? Preferably ones that don't take up lots of room!

As for builders trestles, never thought of that

Would these do the trick? http://www.screwfix.com/p/telescopi...lGz1THlgC7Lg9CyMXhngpdNJlzKK0GFzp!-1486608294

icecold · 11 Oct 2012 at 14:05

If the bar is at your lower chest it shouldn't be that hard to lift it out in a squat. You could also raise the bench up on some wood or bricks.

Obviously this isn't ideal, but it's your cheapest option.

Congrats on the weight loss!

Chris1712 · 11 Oct 2012 at 14:18

If it's at lower chest, It's only really a couple inches below where you would normally setup anyway. I typically have the bar at nipple height for low bar squats, just get under it! Don't worry about catchers.

Morba · 11 Oct 2012 at 14:21

If you are training in your garage make your own adjustable pins to press/unrack for squats.

Yes, I've literally just thought of this....

Drill 2 vertical scaffold poles to the wall but not right against the wall.
Then you can attach 2 connectors and 2 horizontal poles at the height you need.

Cost - bloody cheap

Win.

'Wes · 11 Oct 2012 at 14:55

Or you could do a hack squat.

Kimi · 11 Oct 2012 at 15:11

When i started 5x5, i couldn't go over 50kg because i just couldn't lift the weight above my head and back again to the floor safely.

In the end i just bought a squat rack, if you dont have a partner to help you with the weight, its the only safe way if you're working out alone unless you can fashion something like Morba suggest

ttreaders · 11 Oct 2012 at 15:29

If the bar is at your lower chest it shouldn't be that hard to lift it out in a squat. You could also raise the bench up on some wood or bricks.

Obviously this isn't ideal, but it's your cheapest option.

Yeah i'm going to give it another go, to be fair when I first started out squatting I didn't really have the technique right when I think about it so maybe it wont be so bad now.

Congrats on the weight loss!

Thanks

Or you could do a hack squat.

Cheers for the suggestion Wes! Never seen those before, will give them a try if all else fails

If you are training in your garage make your own adjustable pins to press/unrack for squats.

Yes, I've literally just thought of this....

Drill 2 vertical scaffold poles to the wall but not right against the wall.
Then you can attach 2 connectors and 2 horizontal poles at the height you need.

Cost - bloody cheap

Win.

Great idea! Unfortunately in my current house I don't have a garage so it's in a bedroom

Otherwise this would have been ideal. Making a note of it though

When i started 5x5, i couldn't go over 50kg because i just couldn't lift the weight above my head and back again to the floor safely.

Yeah it's not so much lifting it above my head, it's lowering it back down behind my head onto my upper back that's difficult

I could probably manage 80kg at max but the thought of lowering that down behind my head isn't appealing and it still wouldn't be heavy enough and as you said, it isn't very safe. I'd get a squat rack if I had the room.

Thanks for all the advice!

Krono5 · 11 Oct 2012 at 16:36

I'd get a squat rack if I had the room.

What exactly is the reason you can't get a power cage?

Morba · 11 Oct 2012 at 16:47

Krono5 said:
What exactly is the reason you can't get a power cage?

He trains in his bedroom

Krono5 · 11 Oct 2012 at 17:20

Morba said:
He trains in his bedroom

I'd just put it in the center of the room anyway

front squats.

Zefan · 11 Oct 2012 at 17:23

You say you're doing SL 5x5, but don't know what to in this situation... read the SL 5x5 website! Specifically, look up the steinborn lift. It's a bit "lol" but is also awesome.

Somnambulist · 12 Oct 2012 at 09:30

ttreaders said:
Cheers Somnambulist, can you recommend any decent but not really expensive squat stands? Preferably ones that don't take up lots of room!

As for builders trestles, never thought of that Would these do the trick? http://www.screwfix.com/p/telescopi...lGz1THlgC7Lg9CyMXhngpdNJlzKK0GFzp!-1486608294

Yes those are perfect. As you can see they're rated for 250kg. Not sure if they go low enough for bench spotting but you can try.

Squat stands... the problem with the cheap ones is the weight rating is rubbish, even if it's probably a conservative estimate. I'd look around for some beefier second hand ones. You'd want the individual stands as they're easier to store, although I'd also be looking to get some sandbags or something to weight them down as the last thing you want is them wobbling about when you're trying to rack the bar.