Death of the squat rack! recommended alternative exercises?

onehandbh

onehandbh

G.O.A.T.
After being away from the gym for a few weeks, I return to find that the squat rack is gone! I had just started doing them again recently, too!

The only squat-like things left are the leg press machine and a smith squat rack where it tracks on a rail.

Any alternative exercises recommended? I was up to about 195lbs for 7 reps, so I am looking for exercises that would be equivalent to that amount of resistence or more.

My previous leg workout was:

- squat
- single leg walking lunges while holding 26kg dumbells in each hand
- leg curls on the machine
- pistol squats (single leg bodyweight squats)
 
Not sure if they have a trap bar. Will check the next time I'm there.

I haven't done deadlifts, but maybe I'll start.
 
Goblet Squat with DB's or KB's.

But if my gym ever removed their squat rack then I would remove my money from their membership funds.
 
you're not gonna be able to replace the squat without the squat rack unfortunately because the closest exercises are squat variations (front squat, box squat etc) best bet would be the leg press with the same stance as your squat in your situation unless you switch gyms.
 
Sentinel said:
@Hitman , your thoughts ?
Click to expand...

Firstly, I want to say nothing replaces the squat rack. I remember when I training for a show in Vegas, three months out and my gym for no reason whatsoever remove the squat rack. After my session I went straight to reception and told them that if they don't get that squat rack back, I will quit the gym, then write a complaint to head of the region, and then let my displeasure be known to everyone else. That rack was back in there within two days...

OK. No squat rack. The best alternatives that I recommend are the following, and these exercise have helped me ecth in a lot of detail into leg sweeps, as well add size.

Walking barbell lunges - Not the dummbell version, I am talking about putting a weighted bar on your back and walk lunging. The good thing about this movement is, to can very quickly change how you hit certain parts of your leg. If you do a deep lunge, you will activate your glutes, and the hamstring tie-ins, also the sweep seperation between the outer quard, otherwise known as your vastus lateralis and hamstrings will become very prominent. If you lunge shallow, there is more effect on your front of your quad, your rectus formoris, which helps make the thickens in the middle. Combine putting your foot straight out at front, to making the face 1 o'clock and 11 o'clock respectively - this will work the inner quad, the vastus medalius. Squeeze the glutes every time you get back to upright position, pause, and then take the next step.

Straight after, do the leg extension machine, using the blood that you have accumilated in your quads. Work in a pyramid, five working sets, increase the weight with each set, by try to maintain the same rep range. Then one dropset, go back in reverse, and reach failure.

Jefferson Squat - This is a very good exercise that addresses the issues of the out quad, as well as tightening the glutes. Place weight bar on the floor, and stand over the bar, feet on either side, at a 90 degree angle. Squat down and grab the bar, one hand will be in front of your body, one behind, stand up and lift the weight in the process. Squeeze your quads and glutes at the top. Do a set of 8 reps, this is a very good exercise. Once this is done, straight into stiff legged dead lifts, and work those hamstrings, which should be saturated in blood, but use a lighther weight and work on the contraction at the top.

Finally, a modified hack squat. Place a barbell bell into the corner of the gym, stack the side facing out with weight. Now, using both hands, lift the bar up, turn around, and rest it onto your shoulder. You should be at an angle, due to the fact the bar is coming out of the corner. Now deep squat, if you keep your legs together, you will target the out sweep, but if you take on a sumo position, you will target the inner leg, and great for glute development.

Nothing replaces the squat, but I hope my alternative suggestions can give you something to work with.
 
jklos said:
60lbs in each hand for lunges. Impressive.
Click to expand...
Actually it's about 57 lbs.

Hitman, thanks for all the suggestions. Do you do all those exercises in the same workout? Seems like a lot!

Walking lunges are already part of my routine. I can walk about 20-22 steps wtih 26kg. so about 10-11 reps per leg.
 
onehandbh said:
Actually it's about 57 lbs.

Hitman, thanks for all the suggestions. Do you do all those exercises in the same workout? Seems like a lot!

Walking lunges are already part of my routine. I can walk about 20-22 steps wtih 26kg. so about 10-11 reps per leg.
Click to expand...

I actually do more than that. My leg workout days are brutal, I have been doing competitive bodybulding and muscle modelling shows for about six years.

Yes, I have seen you do walking lunges. But, are you using dumbbell or barbell? There is a big difference between the two. Barbell will allow you to load on more weight, since you are putting it on your back, the overload means muscle growth and are not restricted by your forearms getting fatigued. If you really like using dummbells, then I recommend to do Bulgarian Split Squat, and do that at the end of your routine.
 
Hitman said:
Barbell will allow you to load on more weight, since you are putting it on your back, the overload means muscle growth and are not restricted by your forearms getting fatigued. If you really like using dummbells, then I recommend to do Bulgarian Split Squat, and do that at the end of your routine.
Click to expand...

Good point. I have been using dumbells. Right now I can barely hold onto the two 26kg dumbells at the end of each set.
 
Go to another gym. There's no real substitute for all the barbell squat variations. Split squats, lunges etc are a nice addition but no replacement for leg and core strength.
 
Hitman said:
Walking barbell lunges - Not the dummbell version, I am talking about putting a weighted bar on your back and walk lunging. The good thing about this movement is, to can very quickly change how you hit certain parts of your leg. If you do a deep lunge, you will activate your glutes, and the hamstring tie-ins, also the sweep seperation between the outer quard, otherwise known as your vastus lateralis and hamstrings will become very prominent. If you lunge shallow, there is more effect on your front of your quad, your rectus formoris, which helps make the thickens in the middle. Combine putting your foot straight out at front, to making the face 1 o'clock and 11 o'clock respectively - this will work the inner quad, the vastus medalius. Squeeze the glutes every time you get back to upright position, pause, and then take the next step.
Click to expand...

Possibly one of the most humbling exercises out there, prepare to feel pain in your legs that you have never felt before.

That being said, I'm mostly done with the Back Squat, or just about any posterior loading on the spine in general. Sure a here or there session of back squats will still be fun, but for the most part I leave feeling tremendous pain in my upper back presumably due to the bar's weight, and even with a squat pad, and low bar position, i still fear for my upper back spine.

Not to mention, as tennis players, whom qualify as overhead athletes, the risk from putting that weight just above the shoulder blades could hinder our shoulder health and mobility.

Now, yes, you can make exceptions for all of these under the guise of good form, proper loading and proper equipment use, but why risk it when there are a multitude of other exercises you can do to target the same areas just as efficiently as a Back Squat can. I personally prefer doing Front Squats superset with Glute-Ham Raises, but that's just me.
 
Tyrus said:
Possibly one of the most humbling exercises out there, prepare to feel pain in your legs that you have never felt before.

That being said, I'm mostly done with the Back Squat, or just about any posterior loading on the spine in general. Sure a here or there session of back squats will still be fun, but for the most part I leave feeling tremendous pain in my upper back presumably due to the bar's weight, and even with a squat pad, and low bar position, i still fear for my upper back spine.

Not to mention, as tennis players, whom qualify as overhead athletes, the risk from putting that weight just above the shoulder blades could hinder our shoulder health and mobility.

Now, yes, you can make exceptions for all of these under the guise of good form, proper loading and proper equipment use, but why risk it when there are a multitude of other exercises you can do to target the same areas just as efficiently as a Back Squat can. I personally prefer doing Front Squats superset with Glute-Ham Raises, but that's just me.
Click to expand...

The one thing about the back squat or any weight bearing exercise that is similiar is, some people are vulnerable to compression of the spine. Front squats are great, I do them just as much as back squats, and quite often, I put them at bookends for my workouts, completely shocking my legs into new growth. Now, my reasoning is very different from those that play tennis, for me the aesthetics are very important, just as important as functional strenght, but I do understand that such exercises are not for everyone. There will never be a one size fits all.
 
Tyrus said:
Possibly one of the most humbling exercises out there, prepare to feel pain in your legs that you have never felt before.

That being said, I'm mostly done with the Back Squat, or just about any posterior loading on the spine in general. Sure a here or there session of back squats will still be fun, but for the most part I leave feeling tremendous pain in my upper back presumably due to the bar's weight, and even with a squat pad, and low bar position, i still fear for my upper back spine.

Not to mention, as tennis players, whom qualify as overhead athletes, the risk from putting that weight just above the shoulder blades could hinder our shoulder health and mobility.

Now, yes, you can make exceptions for all of these under the guise of good form, proper loading and proper equipment use, but why risk it when there are a multitude of other exercises you can do to target the same areas just as efficiently as a Back Squat can. I personally prefer doing Front Squats superset with Glute-Ham Raises, but that's just me.
Click to expand...


Ever try a safety squat bar, cambered bar, or buffalo bar? All three feel more comfortable for me and a buffalo bar is basically the same as a straight bar squat just more comfortable on the back. I only use a straight bar when I'm close to a meet and the buffalo bar during the offseason. If any weight on your hack hurts tho then yea you're gonna have to drop back squats completely. Only people that have to do back squats are plers and olympic lifters. everyone else can replace it
 
T1000 said:
Ever try a safety squat bar, cambered bar, or buffalo bar?
Click to expand...

I usually do my walking lunges with the cambered bar, I would LOVE if my gym ever invested in a safety bar or the buffalo bar, but they have yet to fulfill my constant requests for a trap bar (getting to the point where I might just buy one and keep it there just because i love Trap Bar deads that much).
 
Tyrus said:
I usually do my walking lunges with the cambered bar, I would LOVE if my gym ever invested in a safety bar or the buffalo bar, but they have yet to fulfill my constant requests for a trap bar (getting to the point where I might just buy one and keep it there just because i love Trap Bar deads that much).
Click to expand...

That sucks man. My gym (small family one) just bought a camber and safety squat bar. They let me keep my deadlift and buffalo bars there too. The other gym I used to go to wouldnt let me and they have the worst bbs ever. The knurling goes closer to the center than normal so your shins get destroyed on deadlifts since the knurling just scrapes the skin right off your shins
 
T1000 said:
That sucks man. My gym (small family one) just bought a camber and safety squat bar. They let me keep my deadlift and buffalo bars there too. The other gym I used to go to wouldnt let me and they have the worst bbs ever. The knurling goes closer to the center than normal so your shins get destroyed on deadlifts since the knurling just scrapes the skin right off your shins
Click to expand...

I recently just switched gyms to one that's more boxing oriented and has many better tools for my style of lifting (basically they have more than 1 squat rack, dozens of barbells, kettle bells and medicine balls). They also use bumper plates instead of loud clanky hex plates. I'm optimistic that they'll be more willing to listen to my request for the Trap Bar, and if that goes through, then a safety or buffalo bar would be the next step.
 
Is this a Planet Fitness?
Squat racks cater to serious lifters (and weanies that use it for bicep curls). Most gym memberships revenue streams come from the bicep-curler-on-the-squat-rack crowd,... so they're catering to the majority.

Having been researching the fitness industry a bit myself (thinking about opening a fitness facility), I'm more interested in catering to the revenue-generating crowd, than the 5% hard-core crowd. While I appreciate the hard core folks, and in many ways want to be like them, my investment in catering to the not-so-hardcore makes my $$ go alot further!

That said, I don't lift weights anymore, focus on body weight,... pistol squats are my fave... biggest thing i Learned (used to squat 405 for reps), was how imbalanced my left leg was (than my stronger right leg). For a while I was a big fan of the way the russian gymnasts built leg strength.. by jumping down from progressively higher platforms (and absorbing the landing with the legs). I got to the point however where I was getting scared I'd hurt myself doing a rep when tired (eg. >10ft)
 
Thud and blunder said:
Bulgarian split squats (aka rear-foot elevated split squats) - humbling.
Click to expand...
Will have to give these a try.

shindemac said:
why did they take it away?
Click to expand...
No idea.

nytennisaddict said:
Is this a Planet Fitness?
Click to expand...
No.

nytennisaddict said:
Having been researching the fitness industry a bit myself (thinking about opening a fitness facility), I'm more interested in catering to the revenue-generating crowd, than the 5% hard-core crowd. While I appreciate the hard core folks, and in many ways want to be like them, my investment in catering to the not-so-hardcore makes my $$ go alot further!
Click to expand...
I think gyms that have group classes can generate income. Some good zumba, fitness and/or yoga instructors have devoted students that keep coming back. The challenge is finding the good instructors. Maybe have some dance classes, too.

nytennisaddict said:
That said, I don't lift weights anymore, focus on body weight,... pistol squats are my fave... biggest thing i Learned (used to squat 405 for reps), was how imbalanced my left leg was (than my stronger right leg). For a while I was a big fan of the way the russian gymnasts built leg strength.. by jumping down from progressively higher platforms
Click to expand...
I'm considering doing more bodyweight exercises as well. I think I was the strongest when I was regularly surfing, rock climbing and playing basketball.
 
nytennisaddict said:
For a while I was a big fan of the way the russian gymnasts built leg strength.. by jumping down from progressively higher platforms (and absorbing the landing with the legs). I got to the point however where I was getting scared I'd hurt myself doing a rep when tired (eg. >10ft)
Click to expand...

That sounds really dangerous and not very smart. Unless you are competing for a gold medal or looking to morph into Spiderman, why would you jump off a 10 ft platform?
 
dman72 said:
That sounds really dangerous and not very smart. Unless you are competing for a gold medal or looking to morph into Spiderman, why would you jump off a 10 ft platform?
Click to expand...
Yeah, it definitely sounds dangerous, especially when you read in the article that they developed to the point of being able to jump off 1.5 story platforms.
That said, putting on 4 plates (each side) on the squat bar is dangerous, if you've never done it before.

In russian example and the 4-plate example, obviously skill/strength progressions are required.

Why would I jump off a 10ft platform? because it mimics the load your legs will need to absorb/move in a short period of time, during various explosive movements. Deads/squats let you move alot of weight but over a relatively long period of time (which is not necessarily what you want in tennis, gymnastics, football, etc...)
For the record, the russians were going way higher!

That said, I did find it to be dangerous not having a coach (who's done the russian method of leg strength training) to properly guide me,... so I stopped. It was however extremely effective (I got the same leg soreness as days when I was doing pyramids of squats up to 405).
 
nytennisaddict said:
Yeah, it definitely sounds dangerous, especially when you read in the article that they developed to the point of being able to jump off 1.5 story platforms.
Click to expand...

Have you done any parkour or free running?

While jumping from high places may be good for developing explosiveness, I wonder if it causes any longterm joint problems and/or wears out your cartilage.
 
onehandbh said:
Will have to give these a try.


No idea.


No.


I think gyms that have group classes can generate income. Some good zumba, fitness and/or yoga instructors have devoted students that keep coming back. The challenge is finding the good instructors. Maybe have some dance classes, too.


I'm considering doing more bodyweight exercises as well. I think I was the strongest when I was regularly surfing, rock climbing and playing basketball.
Click to expand...
pistol squats. You will forget about weights.
 
onehandbh said:
I started doing them again and added them to my workout this week. I can do 10 each leg going all the way down. My left leg is slightly weaker so it's a bit hard to get to 10.
Click to expand...
Work your way to 15.

I do two legged squat jumps.

Working the explosiviness. 5 sets of 10. Only do weights for upper body.
 
onehandbh said:
I started doing them again and added them to my workout this week. I can do 10 each leg going all the way down. My left leg is slightly weaker so it's a bit hard to get to 10.
Click to expand...
Your are the KING of pistol squats.

Post your video of doing them while balancing a tea cup. Amazing control and balance. Almost nobody does them with good form like you.
 
I'll bet you that nobody commenting on this thread can get as deep as you and maintain great form like that (anyone else care to post a video?).

Somebody will probably comment that your other leg isn't perfectly straight in front of you, but I'm more impressed that you don't hunch over "much". It's hard to not shift your weight further forward.

Other impressive points include how slow you go and how controlled you remain. Lot's of guys can "do a pistol squat", but few do them "correctly".

I'm really impressed.

EDIT: Of course, as with most bodyweight exercises, much depends on your body size/shape and how much of a leverage disadvantage you create. Meaning, if you are tall and heavy, bodyweight exercises are much harder compared to if you are short and light.
 
Last edited:
r2473 said:
Somebody will probably comment that your other leg isn't perfectly straight in front of you, but I'm more impressed that you don't hunch over "much". It's hard to not shift your weight further forward.
Click to expand...

The other leg is bent due to lack of flexibility in my hamstrings. Working on it.

r2473 said:
EDIT: Of course, as with most bodyweight exercises, much depends on your body size/shape and how much of a leverage disadvantage you create. Meaning, if you are tall and heavy, bodyweight exercises are much harder compared to if you are short and light.
Click to expand...
Good points. Some exercises and sports will be easier for certain body types and harder for others.

I only weigh about 75kg and look more like a giraffe than a rhino.

Some who is 130kg with long skinny legs and a giant heavy torso with most of the mass centered around the belly button will probably have a more difficult time doing a pistol.
 
onehandbh said:
[
Ha. Not sure I'm the king. I think most people have never even heard of the pistol squat, but if they knew about it and tried it they could probably do it.

Click to expand...
lol, nice!
most people definitely can not do a pistol.
I've introduced it to my gym friend who's are pretty strong and the definitely cannot do it. it requires strength across a wide band of muscle to retain balance, whereas they are strong across a very narrow range.
 
nytennisaddict said:
Too late, already started our search for a location...
But just curious, why do you think I shouldn't do it?
Click to expand...
Just a really tough market because of both the customer and the abundance of existing fitness shops.

Curious, who is your target audience? What will your investment be? I see lots of these shops going out of business shortly after opening (and selling off the equipment).

About 10 years ago a rich girl who was a fitness freak wanted to get into the fitness industry. She (her parents in all likelihood) would put up the capital. I would have been responsible for the business side. I flat out told her to save her money. Neither of us knew enough about the industry and our chances of success were about nil. She was persistent and I almost "played" with her money, but didn't want to get caught up in the inevitable mess when the place went under.

My wife is a food critic and she and I both know a bit about food and the industry. From time to time, someone will hint that maybe we all should consider opening a restaurant. Well, the one thing that we know above all about the restaurant industry is to stay the hell out of it.

But then again, I don't want to work 24/7, as is often the case with small business owners. It's hard.
 
It's a shame because you entered this with a horrible mindset to begin with.

Entering any business venture is difficult, which is why most pick businesses that lie within their passion.

I'm an audio engineer, i work in a medium/large sized studio, long hours, little money, and a lot of ****ty clients. Sound familiar?

But I'm in it because I love what I do, and wouldn't want any other kind of job, the same mindset is what keeps successful gyms open (I'm great friends with some local gym owners who are also struggling but determined), it's why your local tennis teacher continues to scrape by.

Don't ever start a business for the money, or if you aren't willing to work twice as hard as the next guy, because that's how entrepreneurship works.

Oh, and the grass is always greener on the other side, so there's no point in comparing.
 
Tyrus said:
Don't ever start a business for the money, or if you aren't willing to work twice as hard as the next guy, because that's how entrepreneurship works.
Click to expand...
That's good advice.

You'd better have the right kind of personality. Not everyone is cut out to run their own business. I'm not.
 
nytennisaddict said:
Too late, already started our search for a location...
But just curious, why do you think I shouldn't do it?
Click to expand...
How much work have put into this? Do you know basic stuff like:

-How many memberships you will need to sell (each month) to break even?
-How much cash you will need to cover (monthly) expenses, and will you have it?
-How much debt will you take on? How long will it take to pay that off?

In other words, do you have a business plan? And what makes you think you will be able to meet your business plan numbers?

Have you "presold" any memberships (or in other words, have you tested the market to gauge interest in your gym idea)?
 
r2473 said:
Just a really tough market because of both the customer and the abundance of existing fitness shops.

Curious, who is your target audience? What will your investment be? I see lots of these shops going out of business shortly after opening (and selling off the equipment).

About 10 years ago a rich girl who was a fitness freak wanted to get into the fitness industry. She (her parents in all likelihood) would put up the capital. I would have been responsible for the business side. I flat out told her to save her money. Neither of us knew enough about the industry and our chances of success were about nil. She was persistent and I almost "played" with her money, but didn't want to get caught up in the inevitable mess when the place went under.

My wife is a food critic and she and I both know a bit about food and the industry. From time to time, someone will hint that maybe we all should consider opening a restaurant. Well, the one thing that we know above all about the restaurant industry is to stay the hell out of it.

But then again, I don't want to work 24/7, as is often the case with small business owners. It's hard.
Click to expand...
r2473 said:
How much work have put into this? Do you know basic stuff like:

-How many memberships you will need to sell (each month) to break even?
-How much cash you will need to cover (monthly) expenses, and will you have it?
-How much debt will you take on? How long will it take to pay that off?

In other words, do you have a business plan? And what makes you think you will be able to meet your business plan numbers?

Have you "presold" any memberships (or in other words, have you tested the market to gauge interest in your gym idea)?
Click to expand...

Target audience: 90% female 18-65
Investment: greater than 100k but less than 1M
#memberships: yes, I have an exact number... 2nd thing I calculated
Operating exp: yes, first thing I calculated
Debt: all cash... Dave Ramsey follower here... so zero debt.
Biz plan: yes
Biz plan #'s: yes, based on success at other locations (franchise)
 
nytennisaddict said:
Target audience: 90% female 18-65
Investment: greater than 100k but less than 1M
#memberships: yes, I have an exact number... 2nd thing I calculated
Operating exp: yes, first thing I calculated
Debt: all cash... Dave Ramsey follower here... so zero debt.
Biz plan: yes
Biz plan #'s: yes, based on success at other locations (franchise)
Click to expand...
Sounds like you have it pretty well thought out. Good luck!!!
 
onehandbh said:
[
Ha. Not sure I'm the king. I think most people have never even heard of the pistol squat, but if they knew about it and tried it they could probably do it.

Click to expand...
that is impressive.

since your gym got rid of the squat rack, you could do deadlifts.
 
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