One reader contacted me with the following question:

“Hi, I want to do your Beginner Strength Training Program. The routine includes the Squat as one of the main lifts. But I don’t have a Squat Rack.

Which strength training exercise do you recommend as alternative for the Squat?”

Squat Alternative. For an exercise to be a good alternative for the Squat, it should:

• Involve free weights
• Allow you to lift heavy

Dumbbell Squats are not a good alternative, neither are machines. If you don’t have a Squat Rack, it can be difficult to perform this lift. Here are two solutions.

The Steinborn Lift

• Load the Barbell – use the collars
• Put the bar on its end
• Get under the Barbell
• Let the Barbell fall on your shoulders
• Squat the needed reps
• Reverse the movement when done

Not an easy way to Squat, but better than nothing. Second solution.

The Front Squat. I’ve already posted about the benefits of the Front Squat. It’s a perfect alternative for the Squat.

• Put the Bar on the floor
• Perform a Power Clean
• Front Squat the needed reps
• Reverse the Power Clean movement when done

Same as the Steinborn lift: not easy. But, the combination of Power Clean + Front Squat will make you tough.