Squats sub'

[Guy Erez]

Hey,

As I mentioned in my earlier posts, my gym doesn't have any stand or squat cage or whatever, so squatting is a problem.

You guy's offered learning how to power clean (which I need to learn anyway), and then go for front squats to sub' back squats.

But until then, what should I do? leg pressing or squat's with dumbbells?


Thanks.

[Katherine Derbyshire]

Learn how to power clean. There is no real substitute for a barbell squat.

But dumbbells are better than leg press. Stabilizing them is harder, so you won't be able to move as much weight, but you'll still get to use the full ROM and all the associated muscles.

Katherine

[Pearse Shields]

You can also try pistol squats.

[Júlíus Magnússon]

Find a new gym.

[Jordan Riley McClintock]

They might be a little difficult, but you could try Steinborn squats.
http://chaosandpain.blogspot.com/200...-before-1.html Not wfs. At all.

[John Seiler]

Originally Posted by Júlíus Magnússon

Find a new gym.

Assuming that's not an option you should learn the power clean and do both DB squats and leg press. Katherine is right that you need to perform the movement. However, the leg press will allow you to move some heavy weight and get the benefits of the hormonal response. Squat jumps couldn't hurt, either.

[Brian Bedell]

"But until then.."

Until then what? Until you learn how to PC?? Just read the CFJ, SS, or the millions of video's out there on this and do the darn PC's.

[Guy Erez]

Well, I don't want to hit my chin the first time I do it, so having a coach showing you what to do makes it more comfortable.
plus, my gym is small and expensive (yes, obviously I have no other substitution otherwise I would have gone to another gym), so having a coach nearby showing you those exercises, stops people from.. well ****ing you off, and getting killed by the Olympic bar swinging in such an annoying crowded small place.


If I may ask another question, I don't want to open another Thread for this:
Muscle-ups it says on the substitution page that I should replace 1 muscle-up with 3 pullups and 3 dips, that means doing them one by the other? 3 pull ups, 3 dips, 3 pull ups, 3 dips, 3 pull ups, 3 dips etc..?
Or in a different way?

[Rebecca Roth]

Originally Posted by Guy Erez

Well, I don't want to hit my chin the first time I do it, so having a coach showing you what to do makes it more comfortable.
plus, my gym is small and expensive (yes, obviously I have no other substitution otherwise I would have gone to another gym), so having a coach nearby showing you those exercises, stops people from.. well ****ing you off, and getting killed by the Olympic bar swinging in such an annoying crowded small place.

If you don't know how to do it, you shouldn't be doing it with enough weight that you really *need* the rack the first time trying it anyway... practice with PVC (cheap enough to have one at home for practice!) or just the bar until your form is solid. .

Originally Posted by Guy Erez

If I may ask another question, I don't want to open another Thread for this:
Muscle-ups it says on the substitution page that I should replace 1 muscle-up with 3 pullups and 3 dips, that means doing them one by the other? 3 pull ups, 3 dips, 3 pull ups, 3 dips, 3 pull ups, 3 dips etc..?
Or in a different way?

As miserable as it is... yes. For this sub you have to do them in sets as you described, rather than combining all the pullups or dip reps and doing them in a row.

[Brian Bedell]

"Well, I don't want to hit my chin the first time I do it, so having a coach showing you what to do makes it more comfortable."

I'm sorry dude, but this is an excuse. Thousands of people have learned to PC without first having a coach. Myself included. Read the SS book, read the CFJ, watch the awesome videos, do the PC's, post a video in "digital coaching" section if you want. Some chilean miner is peeing in his pants right now get dragged up a 2 mile hole without a coach, I'm sure you can handle a PC.