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Originally Posted by andyparry123 are there any alternatives to squats? (no leg press, power rack or smith) at our gym at the moment (though i am campaigning!) and 100kg on a standard bar is wrecking my shoulders! would substituting for anything else work? (I already do deadlifts).  |
All right Andy,
You say "no leg press" - just checking, you're not talking about the leg EXTENSION (and curl) machine where your legs are parallel to the floor? Because I've found that machine can be an absolute treasure, and pretty much every gym has one - I myself have one in my home gym.
There's a widespread prejudice in the BB community against machines, but don't believe it, many of the top guys use them for isolation/finishing touches, but as an addition or occasional replacement, there's nothing better (there's nothing at all, ha!). For example, I train alone at home, so I can't go as mad on the squat as I like because nobody would hear me scream, "Help!", so I hammer my quads with some leg extensions.
No, nothing beats free weights, but machines come a much closer second than people imagine, in my experience.
So, for your purposes, until you can change gym, simulate the squat as closely as possible in your choice; leg extensions, deadlifts, and good mornings, these latter ones prepare your lower back and stabilisers REALLY well for the squat. So nearly all the same muscle groups are getting hit; hips, quads, and lower back.
But...bear in mind this is just to tide you over until you can take the advice to change gym; the squat is THE most beneficial overall BB'ing tool, and no offence mate, but a 100Kg squat isn't a world record, so I think an investment of a few extra quid a month, and a few extra minutes commuting, would pay you handsome dividends.
KS
Edit - if you ever get your own gym, you can just tape some sofa foam around the bar, that'll stop it cutting into your back.