No backrack, grrrr
I'm really having problems putting on enough weight when it comes to squats/lunges. There's no backrack at our gym and I simply don't have enough upper body strength to get a bar with the amount of weight i need over my head. At the moment I'm using two dumbells with 18kg each (so a total of 80lbs) + adding weight underneath my heals to try and make it harder but squats are still too easy. :( We do have dumbells that you can add weight yourself but those 18kg are hard enough for me to hold on to!!
Today I was doing lunges and I strapped on 8kg to my waist with strap on weights and then held 14kg in each hand (i'm doing the NROLW and lunges come right after a lot of shoulder work so I can't handle the 18's then) and even with the extra 8kg I didn't feel a difference. Now, we have strap on weights that would go up to 16kg around my waist that I'll try next time but still that's only a panacea. I'd really like to hire a trainer (and I found the perfect guy who could definitely lift the bar+weights up to my shoulders because I've seen him do it for others) but that won't happen for another couple of a months. Any ideas on how to make squats/lunges more difficult with the limited amount of weight? |
Find a different gym! A gym with no squat rack?? Really ? :^::^:
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Mel, that made me LOL. I had read running's post yesterday and came up with nothing. I was excited to see someone had a response to her today...and then I read yours. So true!
Running, maybe you can find a Smith machine or something on Ebay or garage sale and get your neighbors and the management to split the cost. I recommend the smith machine because it's safer to use if working out alone. |
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Any suggestions in the meantime? It looks like I might just have to wait until I can afford a trainer... that's what it seems like everyone else does. :( |
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http://www.roguefitness.com/media/ca.../j/-/j-cup.jpg Another option: How about a front squat. Also... there is this: http://www.youtube.com/watch?v=Qls96q4Phs4 It is awkward but actually not too hard to do. I'd also look at videos on how to bail out of a back squat though before you did back squats with heavy weights. |
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Any ideas for adding more weight with the lunge? Nope, no place for the little shelves, unfortunately. It's basically either packed with equipment or there are mirrors everywhere.... |
Oh, no the video was an option for getting the bar from the floor to a backsquat position, its called a steinborn lift. It looks scary but isn't.
A front squat position takes practice but most important thing to remember is to keep your elbows up. I don't use weight (or much weight) for lunges but then again, I usually do walking lunges. |
Heavier kettlebell, held like a goblet in your hands as you do lunges and squats?
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I don't know if kettlebells go beyond 80 lbs and if they do, they'd be really expensive :)
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How about switching to compound Olympic lifts rather than just heavy squats? A squat clean with 75 pounds is a pretty hard exercise. a full snatch starting with a front squat is quite difficult. Plenty of youtube videos out there- just get the form correct! |
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I checked out the Olympic lift and that does look tricky! ;) Would I be working the same muscles as a squat? |
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