Squat substitute

[Down]

Hello,
Unfortunately I am committed to a gym without a rack.
The last few months I was trying to do my squats at Smith machine but I don't feel like doing heavy squats there.
Is there any options to substitute squat with another exercise or combination of exercises?
Thank you.

[blues]

Hello,
Unfortunately I am committed to a gym without a rack.
The last few months I was trying to do my squats at Smith machine but I don't feel like doing heavy squats there.
Is there any options to substitute squat with another exercise or combination of exercises?
Thank you.

The parallel grip deadlift done with a shrug bar, (some call it a squat-lift), is considered by some to be an excellent movement in its own right though it doesn't fully mimic either the squat or deadlift.

I'll be very interested in the answers myself.

[Oldster]

Hello,
Unfortunately I am committed to a gym without a rack.
The last few months I was trying to do my squats at Smith machine but I don't feel like doing heavy squats there.
Is there any options to substitute squat with another exercise or combination of exercises?
Thank you.

Ugh...don't do smith machine squats. Bad news, IMO.

Trapbar deads, as blues mentioned, are a fantastic movement. I've used it exclusively, also in tandem with squats or front squats. While it isn't a squat nor a deadlift, it is a true power movement and the sky is the limit in gaining strength.

Not sure of your lifting background, but a front squat is a wonderful (and my main squatting movement) exercise, but in a gym without a rack you'd have to clean it from the floor.

[blues]

I use the PGDL myself, Oldster, but I was afraid to admit it for fear that I'd be tarred and feathered and unceremoniously escorted out. (In fact, since I've been training at home and don't have a cage or rack, it's my primary power movement. But don't tell anyone else.)

[Down]

In my gym there is, also, no trap bar 😛
Last year, when I was in another gym, I maxed my Squat at 140kg. Definitely I am not even close now to that number.
Front Squat can be an option if I use that short barbell stand, used for curls, and start my movement from a lower position. Not sure about that actually.

I can only clean around 50kg at the moment, I can go a bit higher if I train few weeks on it, I tried it recently. But they are very few kgs to back squat them. Should I try to clean and front Squat?

Do you think leg press can help?

[Ben Patterson]

There is no substitute. Find a better gym. I'm real sorry, but that's the answer.

You may be able to convince the management to acquire a squat rack.

[Down]

Unfortunately, as I said before I am committed because I have paid for my membership. When I joined, I was focused on other things and the missing rack wasn't a problem. Now I want to focus on my strength, again, and I am trying to find the best, possible, solution.

[Ben Patterson]

Unfortunately, as I said before I am committed because I have paid for my membership. When I joined, I was focused on other things and the missing rack wasn't a problem. Now I want to focus on my strength, again, and I am trying to find the best, possible, solution.

Then you have to ask yourself what is more inportanr to you, the money or your training. Be honest with yourself when you ponder this.

There is no way to get out of the contract?

If you really have no other options you could increase your deadlift volume and use the leg press as an assistance movement. I want to stress that this is subpar for someone who can actually squat and shouldn't be a long term solution. More of a bandage until you get your training facility situation sorted out.

[Down]

I am sorry but this isn't the reason why I made the question. The obvious solution is of course to change gym and find a rack, if I could I would do it and I won't be asking. Thanks for your answers and your time, I don't want to be rude or something, but I would appreciate it to get an answer, even if it's like the one you gave me before that there is no substitute.

[BenM]

Rear foot elevated split squats?