I know I'm gonna get roasted hard for this, but I'm hoping to catch a couple of useful replies among the hate.
What would be an appropiate alternative to heavy back squats for a beginner?
The only gym in my area that I can afford does not have a squat rack. It does have a smith machine but I've heard that smith machine squats are cancer.
It has one leg press machine, but it's not one of those 45º, rather one of those plante fitness type things.
Also what would be a good program withouth heavy barbell squats for a beginner?
Spend more on your gym. If you can't afford 600$ a year for a gym, you can't afford 2000$ a year for milk.
Benjamin Diaz
>$600 a year in a gym I spend 340€ and I think it's a lot
Angel Butler
"heavy" being relative, because I'm limited to how much I can power clean, and I can't power clean for shit.
Grayson Anderson
Reroll genetics, so you don't have to squat heavy to cope with your face
Tyler Foster
Deadlift? also >not squatting in the OHP rack
Angel Wood
ZERCHER E R C H E R
John Murphy
I don't have a squat rack at home, so I put the barbell on the bench rack, put the bench on the lowest decline and get that shit on my back. I'm sure you can find a way to squat if you want, there's probably a free standing rack people use for benching.
Sebastian Jenkins
Split squats, and heavy lunges. Other single leg workouts you can find.
Brandon Kelly
I grew a beard for that. Half your face covered==half ugly, right? Those were already on the menu >tfw too weak of an upper back to keep proper posture for zerchers
David Thomas
Romanian pistol lunges
Andrew Roberts
Damn, someone can take a joke on this place? For real tho, do you really like heavy squats?
Henry Morris
i spend 100€ for uni gym
Joseph Wright
>smith machine squats Whats wrong with smith machine?
Dylan Fisher
Mine has a power cage but squats are killing my back so also interested.
Owen Jenkins
Lunges Farmers walk up stairs Leg press Calf raises
Gib more
Sebastian Miller
OK, a little context: used to lift, fell off the wagon for reasons sometime ago. I'm about back to square gain re: strenght and muscle (I'm actually fatter). Wanna get back to lifting but the only gym in my area I can go to doesn't have a rack or any sort of structure to do heavy squats on it.
I like heavy squats and used to do them, I'm not fooling myself here, I know nothing can get me the same results strength-wuse as heavey back squats, so I'm trying to figure out what's the second best.
So far, the list goes as follows: -Front squats (limited by my shit ability to do power clenas, so not really "heavy"). -Zerchers: I've done them on occasion, I like them, they go on the menu -Leg press: shitty leg press machine at the gym, guess it would be OK for volume work, though -Push-pressing low wieght in place and doing 20 reps on back squat -Single leg stuff
Now I just have to figur out how to put all of this togheter, I'm looking for a 3-4 day per week schedule
Julian Turner
Mixing up sumo and conventional deadlifts while also going between high and lower volume, some stiff legged deadlifts, while adding in glute bridges and leg press, and good mronings/ back extensions. Maybe some extra trap work
Thomas Williams
Everyone says trap bar DL is a squat substitute Your gym probably doesn’t have one though
Leo Myers
Correct
Brandon Anderson
>tfw too weak of an upper back to keep proper posture for zerchers If your back's too weak for Zercher squats how is it not too weak for back/front squats?
Nathaniel Cruz
goblet squats would serve as a good substitute/transitioning exercise in to barbell squats >I know I'm gonna get roasted hard for this, but I'm hoping to catch a couple of useful replies among the hate. i'm only going to roast you for your blatant reddit attitude and posting style, nothing else
Parker Brown
What? Zerchers are way more stressful on the upper back than back squats due to the position of the weight I don't even go on reddit. I've seem anons getting shit on to death for asking the exact same question as me here.
I've also seen people getting helpful replies among all the hate, though.
Dominic Baker
>not using your dead granpa to lift for free never gonna make it
Elijah Rogers
lunges jumps leg press 1 leg db squat hip machine work
Do loads and loads of leg work to make up for the lack of squats and most importantly finding a new gym
Thomas Taylor
Just do a Smith Machine hack squat with your legs out in front.
it's not a squat substitute, so stop listening to those people
it's still primarily a hip hinge, closer to a conventional deadlift than a sumo deadlift is to a conventional deadlift, it should be treated as a deadlift variant and not a squat variant
