Squats without proper rack - how effective?

N00b2fitness

Having read about the benefit of compound movements and lifting heavy to get big etc. I've been basing my Weight Training around these 2 (Squats & Deadlifts supplemented with Bench, bent over rows, bicep curls and some machine work...)

Problem is the gym I am member of doesn't have much in the way of equipment. For squats I have to hoist up the weight from the floor which obviously massively inhibits the weights I can squat. I'm trying to step it up all the time but there is only so far I'll be able to go. I will usually will do 40kg squats - 3/4 sets of 7 followed by 80/90kg deadlifts - 3/4 sets of 7 then the other weight work. I'm concerned that not being able to squat heavier weights will result in meagre results and in order to make good progress I'll need to get to a gym where I can attempt heavier squats and progress.

Any thoughts on this or will the added benefit of having to hoist up the weight (albeit a weedy amount for a squat) balance it out a little?

My continuing goal is weight loss (which is taking care of itself as I progress)and muscle growth - would like to get bigger slowly, as slowly as it takes - not expecting huge results quickly basically.

rubadub

Can you only do 7 reps with the 40kg? if not you should be doing more, as many as you can really. All I can put on my back is 60kg, so I do 20 reps, slow and controlled and really deep, my legs can be in tatters for 3 days after, so it is doing something!

http://stronglifts.com/ways-to-squat-when-you-dont-have-a-squat-rack/

http://bodyweightculture.com/forum/showthread.php?p=71576#post71576

Name & shame this "gym" without a squat rack! Like an internet cafe without a PC, or a pool without water!

Roper

Learn how to power clean, then you can combine squats with a great exercise for your whole body. You'll still be inhibited but you could do front squats with your max power clean.

Someone recommended single leg squats to me and I've been using those in the absence of my squat rack.

N00b2fitness

Good tips - thanks. It's a work provided gym so it would be incredibly ungrateful for me to really complain... I could probably do some more reps with 40kg alright - I'll give the power cleans and higher reps a go.

Wood

Start with a fairly light weight on the power cleans, make sure your form is solid though. Then look up an exercise called The Bear on t-nation, i think it's great personally, a lot of effort for one rep, but it's worth it.

It may not be your thing at all, but it's still worth a look and may get you into doing front squats which are fantastic.

Colm_OReilly

Front squats will work your quads more, but yeah they're a fantastic exercise.

You can also do Overhead Squats. Trust me, 40Kg will be challenging enough on these bad boys. If you haven't done them before, start with a super light weight (i'm talking pvc pipe/broomstick) and get the form down, then start adding weight.

Squats display your ability to generate power in your hips, overhead squats display how effectively you can transfer that power throughout your body.

Here's a thread where someone posed a similar question to Rip, might be useful.

Shrimp

Jackie Skelly in Nutrove doens't have a Squat Rack, and as far as i remember doesn't have an olympic bar either. The closest thing to it is a smith machine, but come on, a smith machine?

I amn't a member there, but i went once! Never again!