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schrebra 03-10-2013 08:07 PM

Bad Squad Form
I have a home gym at my house and don't have a squat rack. In order for me to do squats I have to do clean and presses and then rest the bar on my shoulders every set. Because I am still somewhat of a beginner, I could only get about 130lbs over my head for only one set, because of how exhausting it was do do both exercises.

When I do squats though my back rounds forward and my arms have a bad range of motion to hold to bar as well. And when I do them my chest nearly touches my legs. Instead of doing the exercise incorrectly I decided to do one legged dumbbell squat off a bench, it seems to hit the muscle far more effectively for me.

So my question is, do I continue doing one legged squats and continually bumbing up the weight every other week, or practice more on my squat form.

And another question, which do you find to be more effective?

Soldier 03-10-2013 08:14 PM

First requirement of training at home for me was a squat rack. Squats, for those healthy enough to do them, should be the basis of every strength training program. I'd HIGHLY recomend that you do anything possible to get a squat rack. Don't be afraid to get creative!

Just google homemade squat rack. There are lots of other people who have found themselves in your position.

Soc 03-10-2013 08:18 PM

Instead of pressing the bar overhead, just could clean it to your shoulders and do front squats. Front squats will also help correct the issue of your upper back collapsing when you squat because if your back rounds on front squats, the bar will fall forward. Thus, front squats are somewhat of a self correcting exercise.

Good luck.

Off Road 03-10-2013 09:02 PM

No squat rack? Focus on deadlifts.

Boom 03-10-2013 10:56 PM

I made a pair of squat stands based on this design over the summer:

Homemade Strength: More than just squat stands

They're not hard to make, not that expensive, and I had enough leftover wood to build a foldable dip stand as well.

SecondsOut 03-10-2013 11:07 PM


northernbulk 03-10-2013 11:08 PM

Crazy just make one man

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