Alternates to Squats
Printed From: Nasgaweb
Category: Nasgaweb Forums
Forum Name: Training
Forum Discription: This forum is for discussion about training for the Scottish Heavy Events.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=17048
Printed Date: 3/26/26 at 3:32pm
Software Version: Web Wiz Forums 10.11 - http://www.webwizforums.com
Topic: Alternates to Squats
Posted By: MrPeanut
Subject: Alternates to Squats
Date Posted: 3/31/15 at 9:21pm
|
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 ------------- Even a broken old man can learn to throw a hammer. I ain't dead yet! |
Replies:
Posted By: dWood
Date Posted: 3/31/15 at 9:39pm
|
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) ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: TomLawrence
Date Posted: 4/01/15 at 6:55am
|
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 ------------- Aim high. Stay hungry. |
Posted By: Daniel McKim
Date Posted: 4/01/15 at 8:21am
|
I'm with Tom on this one. A Pit Shark or other belt squat would be an awesome alternative. ------------- http://www.believethrower.com" rel="nofollow - http://www.believethrower.com |
Posted By: C. Smith
Date Posted: 4/01/15 at 8:33am
|
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. |
Posted By: Brian Randell
Date Posted: 4/01/15 at 9:48am
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!
|
C. Smith wrote:Posted By: Brian Randell
Date Posted: 4/01/15 at 10:36am
| PS if it doesn't hurt, Hex bar is pretty much a standing leg press, but it allows the incorporation of more muscles overall |
Posted By: MrPeanut
Date Posted: 4/01/15 at 11:51am
|
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. ------------- Even a broken old man can learn to throw a hammer. I ain't dead yet! |
Posted By: dWood
Date Posted: 4/01/15 at 12:19pm
|
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 ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: C. Smith
Date Posted: 4/01/15 at 12:38pm
|
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. |
Posted By: dWood
Date Posted: 4/01/15 at 1:29pm
|
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 ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: C. Smith
Date Posted: 4/01/15 at 1:33pm
|
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. |
Posted By: dWood
Date Posted: 4/01/15 at 1:48pm
|
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 ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: C. Smith
Date Posted: 4/01/15 at 1:49pm
| lol, c'mon now... |
Posted By: Hapy
Date Posted: 4/01/15 at 1:57pm
|
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. ------------- Real Men Wear Purple Tinky Winky Throw Far! http://www.facebook.com/CVTSA" rel="nofollow - Central Vermont Strength Association |
Posted By: Borges
Date Posted: 4/01/15 at 2:36pm
|
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. ------------- Cheers, Carlos "Live free or die" |
Posted By: Brian Randell
Date Posted: 4/01/15 at 2:46pm
| Zerchers blast your core and upper back that is for sure. |
Posted By: TomLawrence
Date Posted: 4/01/15 at 3:25pm
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 ------------- Aim high. Stay hungry. |
Posted By: CHAD
Date Posted: 4/02/15 at 9:46am
|
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. ------------- ...Josh |
Posted By: CHAD
Date Posted: 4/02/15 at 9:46am
|
Ooh. And jump rope too, if you don't get shin splints. ------------- ...Josh |
Posted By: Brian Randell
Date Posted: 4/02/15 at 11:27am
+1
|
Posted By: C. Smith
Date Posted: 4/02/15 at 11:49am
Have large men told you this? |
Posted By: Brian Randell
Date Posted: 4/02/15 at 1:34pm
I was +1'ing the hill walk/jog/run in general.
|
Posted By: C. Smith
Date Posted: 4/02/15 at 3:12pm
|
Posted By: MrPeanut
Date Posted: 4/02/15 at 8:49pm
|
Thanks guys. Did some very light zercher squats using 50 and 100 lb barbells just to work on my balance. ------------- Even a broken old man can learn to throw a hammer. I ain't dead yet! |