No rack, no problem?

LabR@t

LabR@t

LabR@t

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Joined
30 Nov 2005
Posts
13,915
After a couple of not years of training I need to start getting back into shape
I have a load of plates 150kg ish and barbell, dumbbells but no rack. I plan to train at home late at night how can maximize my ok leg workouts?
 
For about £45 you can get a squat stand/rack rated to about 180kg, I have one at home, works great. You just don't have safety bars like a proper rack
 
Roar87 said:
For about £45 you can get a squat stand/rack rated to about 180kg, I have one at home, works great. You just don't have safety bars like a proper rack
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I wouldn't recommend them.

Used them before and you need to be really careful not to knock them over when putting the weight back.

Maybe it's just me as I tend to collapse forward into the rack when finishing a particularly hard set. :D
 
Meths said:
I wouldn't recommend them.

Used them before and you need to be really careful not to knock them over when putting the weight back.

Maybe it's just me as I tend to collapse forward into the rack when finishing a particularly hard set. :D
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Yeah it's not a full rack so you can't just dump the weight on there, but they also cost £45 as opposed to hundreds or even £1k+
 
LabR@t said:
I was thinking

Clean + press
Front squats
Bent row
Dead lifts

Everything covered with that?
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Curls.

All of them.

In all seriousness, you are going to have to go bi(lateral) with the exercises because unless you are in the wrong profession, you won't be able to clean enough for your SQUAT sessions.

So do front rack deficit Bulgarian split squats.
 
WantoN said:
Heavy snatches have always annihilated my quads too. I quite like them from the hang position as you never unload them.
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Probably because you are not using your posterior chain properly and coming up onto your toes too quickly.

As exercises go, heavy snatches are not something your average gym person can do and are pretty poor for strength/hypertrophy by themselves.
 
mrthingyx said:
Probably because you are not using your posterior chain properly and coming up onto your toes too quickly.

As exercises go, heavy snatches are not something your average gym person can do and are pretty poor for strength/hypertrophy by themselves.
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What? You generate the power for the lift with your hamstrings and upper back? Glutes alone certainly can't do it.

No exercise is effective by itself. As for increasing strength it's an absolutely excellent lift. And who cycles hypertrophy exclusively (if they know what they're doing)?

Cleans have been suggested here too and they are most definitely not suitable for an "average gym person" either, whatever that means.
 
WantoN said:
What? You generate the power for the lift with your hamstrings and upper back? Glutes alone certainly can't do it.

No exercise is effective by itself. As for increasing strength it's an absolutely excellent lift. And who cycles hypertrophy exclusively (if they know what they're doing)?

Cleans have been suggested here too and they are most definitely not suitable for an "average gym person" either, whatever that means.
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Not quite what I suggested. ;)

And most people do cleans badly but doing so isn't inherently dangerous as they can't badly clean enough to really injure themselves (very generally speaking). Exposure on the snatch, however, given a lot of people have some form of shoulder dysfunction or reduced mobility, is significantly greater.

I love the snatch as an exercise, but my mobility is significantly better than most, and - like you, I suspect- I have had a lot of formal coaching with my lifting... most non-Olympic lifting athletes who use it do so as an explosive power optimising exercise which is what it is absolutely for... and having tried encouraging people on here to start snatching (with some success... but the sample size was too small to really be indicative), it is not something I would encourage people to really try unless hands can be laid on them (as such).
 
mrthingyx said:
Not quite what I suggested. ;)

And most people do cleans badly but doing so isn't inherently dangerous as they can't badly clean enough to really injure themselves (very generally speaking). Exposure on the snatch, however, given a lot of people have some form of shoulder dysfunction or reduced mobility, is significantly greater.

I love the snatch as an exercise, but my mobility is significantly better than most, and - like you, I suspect- I have had a lot of formal coaching with my lifting... most non-Olympic lifting athletes who use it do so as an explosive power optimising exercise which is what it is absolutely for... and having tried encouraging people on here to start snatching (with some success... but the sample size was too small to really be indicative), it is not something I would encourage people to really try unless hands can be laid on them (as such).
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I don't disagree with a lot of what you've posted, usually I wouldn't even bother replying to posts like your first one (and it's a reason I don't frequent SA anymore) but I what I didn't like was the supposition on my knowledge or experience without knowing me, and the suggestion that the snatch wasn't an effective exercise, which I'm glad we both now agree on.

Unfortunately the problem is people can hurt themselves with almost any exercise when enough weight is involved, either suddenly and catastrophically, or over time.

It is a responsibility of the person reading threads like these to learn or seek help for proper technique, regarldless of the complexity of the lift. If that disclaimer is required with every thread then perhaps we shouldn't be giving any advice at all.

As for the snatch itself, I actually consider it safer. I'm sure that will be controversial, but good range of motion and flexibility is required in all the bigger lifts, snatch can be performed with less weight for the same result, and from the hang position puts significantly less strain on your back (in my opinion) which let's face it, is arguably the biggest risk for all big lifts in people who may lack the knowledge to lift with acceptable form. If you can't hold a bar behind your head, you can't do the snatch yet. Correcting this mobility is easy relatively speaking, and the hang position eliminates most of the risks associsated with dysfunction elsewhere, as long as correct spine curvature can be maintained.

tl;dr : pointless male posturing about the snatch (ha!)
 
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