Question

[Symphony-x]

So, the gym I have in my [very small town] is absolutely shit, and I mean it. The most we have in the way of weights [free weights] is sets of dumbells up to 20kg [wow...]. there is no barbells, no bench, no squat rack, nothing like that. The best its for is the tredmill and a leg curl machine

Anyway, my question is what exercises is there to gimmick such exericises like bench press, weight squatting? I'm hoping to get weights for my garage, but need something to try until then

thanks

 

[Lorenz]

And I thought my gym was bad :/

 

[SpiralOut]

Short answer, No, find a new gym. Long answer is you cannot do without barbells in the minimum. With a barbell set you could deadlift, clean into presses and front squats, and do rows. You'd still need to find a way to do the pull ups, dips, and bench press.

 

[takeahnase]

RossTraining - Bridging The Gap Between Ordinary and Extraordinary

You can do bodyweight stuff:
Pushups - single arm if you can do them
Pullups
Pistols
Jumping
Sprinting

You can build a sandbag. You could start off buying a 35lbs. dumbbell or something cheap and start doing swings, snatches etc.

 

[beef curtains]

You could do the April challenge (see Conditioning Forum).

 

[Symphony-x]

Short answer, No, find a new gym. Long answer is you cannot do without barbells in the minimum. With a barbell set you could deadlift, clean into presses and front squats, and do rows. You'd still need to find a way to do the pull ups, dips, and bench press.

The gym in the nearest larger town is no better, its basically all just cardio machines

thanks for help/ideas

 

[Klotz]

I'd recommend making a sandbag, looking at Ross Enamait's stuff, and looking for a used set of weights.

 

[TheCuttlefish]

Treadmill presses and elipitcal cleans.

 

[CosmicOsmo]

Instead of bench press, throw a few of those 20kg DBs in a backpack and do weighted pushups. Tie some DBs to your waist and do weighted dips...you can even use the handles on a treadmill or elliptical if they don't have a dedicated place to do dips.

Instead of squats, do weighted pistols, stepups, and reverse lunges. You'll pretty much have to go unilateral because you don't have much weight available.

Instead of deadlifts, find/make a sandbag and shoulder it a few dozen times. Do dumbbell cleans and snatches. Use a rope or chain to tie some of those DBs to your waist and do weighted chins/pullups.

Do lots of sprints and plyometric jumps.

Honestly, it'd be nice to have some better equipment available, but if you did the above you'd still be way better off than 90% of the curl-monkeys that would be at a better gym.

 

[CosmicOsmo]

sorry, double post

 

[Symphony-x]

thanks