Home Gym, Can't Squat?!?

[Martin Plunkett]

I just started lifting to get stronger for MMA. I have an Olympic barbell with 300 lbs and a bench. I intend on doing the big three, but I can't squat safely alone. I realize that no exercise can replace the squat, but is there anything I can do insted that is almost as good? I know I can do bodyweight squats and light weight squats, but is there anything else I'm missing? I already dedlift and bench twich a week with heavy weight and low reps. What is a good stand in for squats? Should I substitute power cleans for squats? Just do bodyweight squats for high reps? Any imput will be helpful.

 

[mmacoach]

You can still squat. Front squats. Cleans, power cleans. Once in the power clean area you can do front squats from that. Overhead squats, box squats with 50%MW for explosive reps. Those there should keep you busy.

 

[Boss Rhythm]

If there's absolutely no way for you to safely do back squats, do front squats. Check the stickies; there should be a description of the exercise somewhere.

EDIT: Yeah, what he said. :redface:

 

[boooya777]

hindu squats

 

[wenispinkle]

i am in the same position as you....i dont have a rack so i just do front squats.....i like those better anyway as they are more quad-emphasized....if you fail on a front squat you can just throw the weight forward

 

[Wrecking Ball]

Front squats man, and as said above, overhead squats. I think those are one of the best exercises for an athlete, great compound movement.

 

[Urban]

Front squats for reps. use a light load and clean, press and lower a weight into back squat position, dump it when you're done, lunges, step-ups, overhead squats, zercher squats, etc. are other exercises you can do. You don't NEED a power rack to position the bar for squats.

 

[Lusst]

I just started lifting to get stronger for MMA. I have an Olympic barbell with 300 lbs and a bench. I intend on doing the big three, but I can't squat safely alone. I realize that no exercise can replace the squat, but is there anything I can do insted that is almost as good? I know I can do bodyweight squats and light weight squats, but is there anything else I'm missing? I already dedlift and bench twich a week with heavy weight and low reps. What is a good stand in for squats? Should I substitute power cleans for squats? Just do bodyweight squats for high reps? Any imput will be helpful.

Invest in a power rack and start squatting.