Squatting alternative

[IHateMyJob2004]

I don't have a cage yet so I am starting the stronglifts prorgam with a substitution to a normal squat.

I am doing Barbell Hack Squat. Is this a good alternative? From what my body is saying today, the answer is yes.

http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

My leg/foot postioning is the same as I would use for squatting.

 

[Malfeas]

That more closely resembles a deadlift than a squat.

Can you clean the barbell and do front squats? Or have a way to get the barbell on your shoulders? You could use two sturdy chairs or saw horses to hold the weight then lift from a lower starting position.

Do you have dumbells? If so you could do lunges, Bulgarian split squats (recommended), goblet squats.

 

[Pantlegz]

If you're just starting the weight should be light enough that you shouldn't need a cage. Just clean and press the barbell and setup the squat that way.

 

[IHateMyJob2004]

Pantlegz, I did consider that but i qould quicly progress to the point where a cage would be needed. I've gotten stuck before doign that and it is a frightening experience to have.

Malfeas,
Ya, it is somewhat deadlift like but because of hte positioning, it works the quads quite well. It's the kind of thing you just have to try to believe. Deadlift does lower back and hamstrings, not the quads so much.

The hack squat worked my quads more than a deadlift with twice the weight. That is, a 100 pounds hack squat does more for your quads (in general) than a 200 pound deadlift.

I did consider front squats but reading up on it, it seemed like proper form could be difficult without a cage. I mean that, just setting up for a proper front squat seemed a bit tricky without a cage to aid you.

I'll try doing some of the suggested lifts you provided.

 

[wheresmybacon]

In the past when I've trained at crappy gyms without a rack I just do front squats with a little bit lighter weight.

The hack will work your quads but IMO if you're looking for the best back squat alternative without a rack, do a front squat. Front squats are awesome too b/c if your form sucks you'll know it sooner than later by virtue of you having to dump it.

As with all things training though, experiment, log progress, then evaluate things down the road based on your goals.

 

[Wyndru]

I also clean to front squats once I get beyond a comfortable weight to be able to press it over my head onto my shoulders. Like you said, getting weight stuck on your shoulders is scary, I've had to drop it before. Front weight is much easier to manage, you just can't lift as much.

Hack squats have never felt right to me, like I wasn't working the correct muscles or something.

 

[IHateMyJob2004]

I'll give the front squats a shot tommorrow. I'll just track each methods weight in the 5x5 program sperately.

Thanks for the tips!

 

[coreyb]

you can bail on a squat without a cage...the weights will hit the floor though.

 

[Sixguns]

Is there something that I could do in place of squats? My Dr. doesnt want me doing them due to my fusion of L5-S1 but I know that they do so much for your legs and really the whole body. I feel like I am missing out because of that and am wanting something to take its place. Any ideas?

 

[IHateMyJob2004]

Is there something that I could do in place of squats? My Dr. doesnt want me doing them due to my fusion of L5-S1 but I know that they do so much for your legs and really the whole body. I feel like I am missing out because of that and am wanting something to take its place. Any ideas?

Not sure if I'd take advice from us. Sounds kinda serious.

You really need to research this one and find a doctor that is willing to give you the go ahead. Due to legal concerns though, I think most doctors would say no more squats as they all will put stress on your spine.

What about using a Leg Press/Sled machine? It would seem that you would put less stress on your back that way. Disclosure: I am not a doctor.

 

[Sixguns]

She has said that using the leg press/sled is okay, which I have been. Just always looking for more that I can do while keeping my mind on back.

 

[brad310]

you can always do zerchers

seriously though...imho, and im not a doctor, the deadlift is almost an assistance exercise for the squat. If you cant do a traditional squat because of your equipment, try focusing on deadlift, RDL, thrusters, front squats, dumbell lunges...nothing will "replace" the squat. I say deadlift because of the amount of muscles involved that are similar.

 

[blackdogdeek]

op you can try doing pistols (one-legged squats).

 

[IHateMyJob2004]

Pistols,

Ya ... read about them. It's on my maybe list. I did try them to see if I could actually do one. I did one and it wasn't that bad. Actually a bit surprised that I could do one.

 

[coreyb]

Is there something that I could do in place of squats? My Dr. doesnt want me doing them due to my fusion of L5-S1 but I know that they do so much for your legs and really the whole body. I feel like I am missing out because of that and am wanting something to take its place. Any ideas?

dr's dont really know shit about weight training. they will almost always tell you to avoid squats and stuff you SHOULD be doing

start squatting and stop being a puss. or should I start posting videos of 75 year old grannys squatting 300lbs for you to realize you're just being a wimp?

 

[shortylickens]

I always preferred the leg press at my gym. Isolates the muscles you wanna use, is easier on your back, and safer provided you pay attention.

 

[RbSX]

dr's dont really know shit about weight training. they will almost always tell you to avoid squats and stuff you SHOULD be doing

start squatting and stop being a puss. or should I start posting videos of 75 year old grannys squatting 300lbs for you to realize you're just being a wimp?

Dude.. the guy is talking about his spine. The doctors might not know shit about weight lifting, but I bet they know about the fragility of someone's spine.

OP whatever you do don't listen to the idiot I just quoted.

 

[SociallyChallenged]

dr's dont really know shit about weight training. they will almost always tell you to avoid squats and stuff you SHOULD be doing

start squatting and stop being a puss. or should I start posting videos of 75 year old grannys squatting 300lbs for you to realize you're just being a wimp?

You're an idiot - the orthopedic surgeon who did the surgery is actually a specialist on joints and the musculoskeletal system. He knows about the quality of the graft, the tissue, the previous symptoms and the consequences of generating hypermobility elsewhere (which happens when a given segment doesn't move). You don't know what you're talking about. If you've never had serious (and I mean SERIOUS) back pain, you don't understand this one bit.

Granted, squats CAN be done safely post fusion - especially front squats. If you're maintaining a neutral spine, the fusion is irrelevant, besides weightbearing through the vertebrae. The ortho knows quite a bit more about that individual's spine so I wouldn't suggest doing this without a serious talk with the doctor. Perhaps it came with a spondylolisthesis, which would prohibit a lot of other stuff as well. You don't know anything about this so don't try to act like a hardass.

 

[Pia]

I do front squats because I don't have a cage but want to be able to go all out.

Trap bar deadlift seems to be the consensus on what people who can't squat should do instead.

If your body is seriously messed up in one way or another, you can still probably leg press. I have trained someone working towards general fitness to do deadlift as their main lift. When their arms got disabled in an accident, I moved them to leg press as the next best thing.

 

[Sixguns]

dr's dont really know shit about weight training. they will almost always tell you to avoid squats and stuff you SHOULD be doing

start squatting and stop being a puss. or should I start posting videos of 75 year old grannys squatting 300lbs for you to realize you're just being a wimp?

Moron? Not a wimp just really dont feeling like having to go through another 3 months of rehab. Ill trust a SPINE doctor over any douche.

 

[Pantlegz]

Moron? Not a wimp just really dont feeling like having to go through another 3 months of rehab. Ill trust a SPINE doctor over any douche.

I had elbow issues this past year went to a few dr's a PT wasted ~1000 in my money and I don't even want to know how much insurance paid out but long story short they basically told me to not do anything until it felt better then use it until it bothered me. They couldn't figure out what the issue was, turned out it was a tricep issue that was magically resolved after a few deep, painful, massages.

I'm not saying don't talk to your dr but possibly look into seeing a sports dr and get their opinion on your situation. I know lots of people with fused disc's that are able to squat and deadlift without issues. I also know there are lots of different implications based on the location of the injury... but it might be worth your time to see a sports dr.

 

[Sixguns]

I had asked my PT guy while in rehab, who is a sports PT and I was sent to him since I was only 23 at the time, he also said due to where my fusion is not to even try. Its between the L5-S1 which is right in the hips. What he told me that if it were higher it wouldnt be a problem but since its at nearly the lowest part of the spine it takes the greatest amount of pressure. One good thing about it though is when I went back for my 1 year check up back in June, the two discs right about the fusion have actually decompressed and gone back to regular size. That was some awesome news so I have hope that maybe next year they will release me just a bit more on some restrictions.

 

[Pia]

I'm not saying don't talk to your dr but possibly look into seeing a sports dr and get their opinion on your situation. I know lots of people with fused disc's that are able to squat and deadlift without issues. I also know there are lots of different implications based on the location of the injury... but it might be worth your time to see a sports dr.

Yup. The gold standard, IMO, is finding a doctor who actually trains in the same sport you do.

 

[CPA]

Never did a hack squat, but not sure I want to. It looks like the bar comes down on the achilles for a short period. That's something I would be weary of doing just because psychologically I am scared to death of tearing my achilles.

 

[NAC]

My disks and vertebra are ok, but I have scoliosis which results in noticeable muscle imbalance. Like you can see and feel the muscles stronger on one side. I went to a NUCCA chiropractor for over a year, which eliminated a limp I had, and may have helped in other ways. But the muscle imbalance remains. In my experience, I had back spasm issues (incapacitating me anywhere from a day to a few days) if I don’t exercise at all for a couple months, or the times I was squatting heavy (say at least above body weight).

I struggled with the decision, because of everything I’ve read how squatting is possibly the number one exercise for muscle gain. But I decided to leave out weighted squats and deadlifts. No spasm issues since. I do unweighted squats regularly. I should be doing pistols and other leg exercises, but haven’t. I think I’ll reconsider.

Anyway, my advise to sixguns and others is: listen to your body, and decide what it can do. Squatting with a barbell on your shoulders loads the spine, which might be ok for a healthy and balanced spine, but IMO not for everyone.