looking for Squat alternative, my gym does not have a squat rack

[vasobabis]

I had squatted and DeadLifted for years (in different gyms). However, this one does not have a squat rack. I tried some alternatives and I am facing difficulties.

First I tried with FRONT SQUAT. It felt awkward, I had some pain in the hands. It seemed that I faced more difficulty holding the weight in front of me, than lifting with my legs/butt. I have some tendonitis on the left shoulder that does not help.

On Sept 10th I did 3x5 with 46 kgr. Next workout I tried with 48.5 kgr. I failed to put the bar in position (failed to power clean it). So I switched to Wide Grip Deficit Dead Lifts (as a squat replacement).

On Sept 21st I lifted 66 kgr but I noticed I was cheating. I was lifting my butt too much before I straightened my back. So not sure if my legs worked properly bellow paralel, although the starting position was well bellow paralel. I tried to do the motion slowly and check my form, my hands started to open and loose the grip.

I also read that Wide Grip Deficit Dead Lifts are very taxing (as Dead Lifts are). So maybe they are a bad replacement for Squats.

What would you recommend? Try to perfect my squat like form for the deficit DL? Insist on the front squat, as my power clean improves?

I have now added power cleans to my routine and I believe I will soon lift close to 50kgrs. But I doubt I can ever lift 70-90kgrs to facilitate for heavier front squats.


My 5RM squat was 100 Kgrs (about 8 years ago). After that, I lifted sparingly. A year and a half ago, when I had managed to go to the gym for 45 days straight I lifted 5x82 kgrs Squat.

My 7RM DL was 145 Kgrs 8 years ago. Now I am strugling at 101 kgrs, 5 reps.

Right now I weight 82.5 kgrs, 1.72 m height, 52 years old. I started lifting again to get in shape. I was 86 kgr in May, trying to get stronger and loose fat right now.

PS: I have already talked to the owner. We may build a suat rack together, I al already searching for a good design.

[Pete Troupos]

What would you recommend?

A new gym. Is that not an option?

[vasobabis]

A new gym. Is that not an option?

We are friends with the owner and he is a very good martial arts instructor, I like to attend his classes some times.

I am thinking of buying a squat rack and give it to the gym. In exchange for 1-2 years membership there.

But anyway, I would very much appreciate if you can elaborate on the alternatives I tried. I also want to learn more out this experience.

[Mark Rippetoe]

There are no alternatives to the squat.

[vasobabis]

There are no alternatives to the squat.

Thank you, coach.

Yesterday it was the 2nd time I failed to increase weight in the (regular) Dead Lift.

I think that the 3 set x 5 reps of the Deficit Wide grip DL I am doing in each workout impedes me from progressing on the regular DL. Won't you agree?

[AndrewLewis]

We are friends with the owner and he is a very good martial arts instructor, I like to attend his classes some times.

I am thinking of buying a squat rack and give it to the gym. In exchange for 1-2 years membership there.

But anyway, I would very much appreciate if you can elaborate on the alternatives I tried. I also want to learn more out this experience.

You're overthinking this. $1000 isn't a lot of money for a business that is doing moderately well. You could even go lower and just buy squat stands for $500. if $500 is going to make or break the business, they're probably not above water. With the amount of time you're putting into this/wasting on finding an alternative, you could have just made the $500-$1000 and donated it to the gym.

In my experience, businesses doing well and who are above water are not interested in trades.

[Mark Rippetoe]

Thank you, coach.

Yesterday it was the 2nd time I failed to increase weight in the (regular) Dead Lift.

I think that the 3 set x 5 reps of the Deficit Wide grip DL I am doing in each workout impedes me from progressing on the regular DL. Won't you agree?

Troll. Go away.