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Alternates to Squats |
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MrPeanut 
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Joined: 7/04/14 Status: Offline Points: 233 |
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 Topic: Alternates to SquatsPosted: 3/31/15 at 9:21pm |
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Hi folks,
Due to an old neck injury I can't do squats. The bar behind the neck is extremely painful, even with relatively light weights. I'm looking for alternatives. Getting opinions. Thanks Chris |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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dWood
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Posted: 3/31/15 at 9:39pm |
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Front squats?
zercher squats? these both still may aggravate your pre-existing condition How about rear elevated dumbell bulgarian split squats(think thats what their called)
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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TomLawrence
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Posted: 4/01/15 at 6:55am |
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Also belt squats and/or goblet squats. One of my sons has balance difficulties that keep him from holding a bar across his shoulders, but he can belt squat like a champ because the center of gravity is so low.
Tom |
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Daniel McKim
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Posted: 4/01/15 at 8:21am |
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I'm with Tom on this one. A Pit Shark or other belt squat would be an awesome alternative.
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C. Smith
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Posted: 4/01/15 at 8:33am |
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All good suggestions, esp the belt squat, although not everyone has access to that.
I didn't back squat for a decade and exclusively zercher squatted. Worked just dandy and I didn't have to worry about spinal compression. I'm gonna say it though....just leg press. |
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Brian Randell
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Posted: 4/01/15 at 9:48am |
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I have to go with Craig on this. I know many say its weak sauce, BUT If you are pulling like you should you will be fine esp. for the games. I would like to add 1 leg work with the split squat as has been suggested, 1 Leg press on the before mentioned leg press, etc. Craig has had to talk me off the ledge since I have the low back issue he has had and anything over 205 on my back really causes pain. I will tell you as my good friends have told me...PARK THE EGO and do what work you can. And to be a better thrower...throw!
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Brian Randell
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Posted: 4/01/15 at 10:36am |
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PS if it doesn't hurt, Hex bar is pretty much a standing leg press, but it allows the incorporation of more muscles overall
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MrPeanut
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Posted: 4/01/15 at 11:51am |
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Thanks guys.
I did a search on belt and zercher squats. I'll give zercher squats a go as I can use the regular squat station to do it safely. I do work my legs with the leg press, quads, hams, calf presses. As of this morning I weigh 210 lbs and can leg press 400 without difficulty. leg strength is not an issue with me. I did 190 and 210 lb leg presses (60 reps) with the personal trainer last night. |
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Even a broken old man can learn to throw a hammer. I ain't dead yet!
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dWood
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Posted: 4/01/15 at 12:19pm |
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I was going to mention hex/bar deads but thought of cost as if you're not going to use the sorinex squat/dead bar or the way more expensive t nation squat/dead bar(which I believe is a Elioko(sp) bar). All other hex bars are way way way inferior to the above 2 mentioned. Only drawback is price most gyms won't spring for the sorinex(which is actually reasonable) or the expensive T nation one
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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C. Smith
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Posted: 4/01/15 at 12:38pm |
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Why would you say "other hex bars are way way way inferior" to the sorinex/tnation hex?
From a physical/training standpoint, any hex bar is likely fine. |
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dWood
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Posted: 4/01/15 at 1:29pm |
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Broken one/ bent another and bigger frame athletes don't fit in it...but who I am to question king of the inter webs! I should have prefaced my statement as my opinion not gospel
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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C. Smith
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Posted: 4/01/15 at 1:33pm |
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I'm not saying the quality is equal, I agree with you there. I'm just saying the exercise itself is fine with any shitty bar.
That's like saying you can't do deadlifts because your gym doesn't have an Okie bar. |
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dWood
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Posted: 4/01/15 at 1:48pm |
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I bow down old cool one will never suggest to any other athlete anything..was just trying to help but you pointed I'm wrong..let me crawl away
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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C. Smith
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Posted: 4/01/15 at 1:49pm |
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lol, c'mon now...
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Hapy
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Posted: 4/01/15 at 1:57pm |
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I have a shitty TDS hex bar, and it works just fine.
Granted, if I used it more often, I might spring for a nicer bar - the knurling is brutal on it, and the sleeves are kind of short to pack on much weight about 600 or so.
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Borges
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Posted: 4/01/15 at 2:36pm |
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Zerchers for the win. It can take a while to get used to the bar in the elbows (don't use padding, it just makes things worse) but once you get past that you can pile on the weight. I like doing them from the bottom up. Set it on the pins so you start at parallel and go for it. I never got to moving manly Craig Smith weights (455 x 2 is my best) but that was some of the best leg work I ever did.
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Cheers,
Carlos "Live free or die" |
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Brian Randell
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Posted: 4/01/15 at 2:46pm |
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Zerchers blast your core and upper back that is for sure.
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TomLawrence
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Posted: 4/01/15 at 3:25pm |
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Trying zerchers tomorrow.
 I successfully back squatted last week, but these may be a better option for me as well right now. This is why I read every thread. You can always learn something = student of the game. Tom |
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CHAD
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Posted: 4/02/15 at 9:46am |
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For a large man, running up hills and Airdyne sprints are way under-rated for leg strength that can be easily applied to athletics. I almost never log those, but I should. When I DON'T do them I start to suck.
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...Josh
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CHAD
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Posted: 4/02/15 at 9:46am |
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Ooh. And jump rope too, if you don't get shin splints.
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...Josh
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Brian Randell
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Posted: 4/02/15 at 11:27am |
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+1
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C. Smith
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Posted: 4/02/15 at 11:49am |
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Have large men told you this? |
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Brian Randell
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Posted: 4/02/15 at 1:34pm |
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I was +1'ing the hill walk/jog/run in general.
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C. Smith
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Posted: 4/02/15 at 3:12pm |
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MrPeanut
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Posted: 4/02/15 at 8:49pm |
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Thanks guys.
Did some very light zercher squats using 50 and 100 lb barbells just to work on my balance. |
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C. Smith wrote: