Ways to Squat When You Don’t Have a Squat Rack

Jun 10th, 2007 by Mehdi Tags: , , , ,

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
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.


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13 Responses to “Ways to Squat When You Don’t Have a Squat Rack”

  1. on 10 Jun 2007 at 5:55 pm1Jay

    I used to do the Steinborn lift a lot when I was training for strongman contests.

    In fact my only lifts at that time were:
    Deadlift (snatch, sumo, conventional, and romanian)
    one arm side press
    Steinborn Lift

    I occasionally threw in the plow lift for an added shocker.

    They constituted the core of my weight training and the rest of the time was event training.

    The SL is an amazing lift, hard as hell but it works wonders for your overall body power and strength.

    Give it a ride.

  2. on 10 Jun 2007 at 6:16 pm2Mike

    I love the steinborn lift, however the real challenge of it is the load. Trying to balance 300lbs and manuver under it at the same time is jsut freaky but it’s a great exercise.

  3. on 10 Jun 2007 at 6:38 pm3Mehdi

    Jay,

    That’s a solid workout you have: heavy pulling, overhead strength, squatting & lots of core work. Never tried the Plow lift/shovel lift to be honest. But I guess it’s a good core exercise.

    Exercises like the steinborn lift or just cleaning the bar before doing front squat/overhead press is a great way to go tougher. There’s not squat rack in real life, training in the gym keeping this in mind gives better results.

    Thanks for sharing Jay.

  4. on 10 Jun 2007 at 6:38 pm4Mehdi

    Mike,

    Very hard to balance idd. But the result will be a stronger core & great abs. I prefer doing a steinborn lift than endless crunches ;)

    Thanks for the comment.

  5. on 10 Jun 2007 at 10:54 pm5Wazzup

    Steinborn lift… yikes. Why not buy some wood or scaffolding pipes and build yourself a rack ?

    Looks like a beginner-question to me and somehow I think this Steinborn lift is an advanced exercise.

  6. on 10 Jun 2007 at 11:01 pm6Mehdi

    Wazzup,

    Considering the low squat weight that a beginner will use, the Steinborn Lift is a perfect choice.

    Most trainees will begin to squat with about 50 pounds. No problem to perform the steinborn lift with such weights.

    Thanks for your comment.

  7. on 10 Jun 2007 at 11:32 pm7Flying Fox

    Wouldn’t zercher squats be a good alternative if you don’t have a rack?

  8. on 11 Jun 2007 at 8:16 am8eq_909

    Jeah, Zerchers can also be on the list. And one other option, although I’m not a real big fan of them, are are Hack Squats.

  9. on 11 Jun 2007 at 9:03 am9Mehdi

    Flying Fox, Eq_909,

    Zercher squats would certainly be a good alternative if you don’t have a squat rack. Same with Hack Squats. Or Jefferson Squats.

    Good thinking, thanks all!

  10. on 23 Jun 2007 at 1:03 pm10jgreystoke

    Great that you have decided to do a solid strength and mass program and actually want to squat. Don’t waste time with sissy machine movements as recommended by most muscle mags.
    I had the same problem and got a trap-bar made for less than $100.
    Since you stand inside the bar you can squat to your heart’s content in perfect safety if your technique is good. By adjusting your knee bend at the start of the pull you can make it more of a squat than a deadlift as required. I prefer a straight bar for deadlifts however, since i lift stiff leg deads.
    Started with a trap-bar (diamond shaped) for exercise plates and later got another shrug-bar (hexagonal shaped for more leg-room inside the frame) for olympic plates.
    Cost is minimal if you get one welded up to your specifications. Commercial versions are available. Check out Hardgainer, Watson Gym Equipment etc.
    You can do shrugs to great effect with these bars because there is no pull on the lower back when you are upright. You can also do a very effective upright row with big weights and absolute safety for your shoulder health, unlike the ridiculus upright row shoulder-wrecker you see in every gym.
    Best of luck with your quest for size and strength.

  11. on 23 Jun 2007 at 3:46 pm11Mehdi

    Never lifted with a trap/shrug bar actually. Thanks for the great comment jgreystoke.

  12. on 03 Jul 2007 at 8:55 am12Hooman

    I’ll eventually get a power rack, but the SL looks like a great exercise at the moment. Well, anyway, great article, khalee mamnoon.

  13. on 03 Jul 2007 at 9:23 am13Mehdi

    Good luck with the Steinborn Lift Hooman.

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