Tolift weights at home, first you need the weights.
Thats simple enoughif youre into barbell lifts, just buy a barbell set.
But your next problem is figuring outhowyou squat.
Squatting typically involves a squat rack, and thats a luxury many home gymmers dont have.
THat doesn’t mean you have to forgo squatting altogether though.
Lets look at your options.
The truth is, supports for squatting arent nearly as expensive as you might think.
Pros: Cheap, lightweight, can move out of the way for storage.
You also dont get to learn any strange new skills, like the options below.
If youre committed to lifting without a squat rack, this is a skill worth learning.
Otherwise, you might want to check out the other options.
Pros: Easy if you know how to do it.
Cons: Requires you to be pretty good at cleans.
Also, this doesnt give you a way to do heavy back squats.
Zercher squats
The zercher is often seen as esoterican odd lift only done by odd people.
But its actually a solid option for squats, whether or not you have a rack available.
Bend your knees so that youre in a squatting position, and set the bar down into your lap.
One at a time, slip each arm between your legs and under the bar.
Now that the bar is in the crooks of your elbows, stand up.
If your first thought is ow, that would hurt my elbows, well, youre rightat first.
Turns out the elbows adapt; people who zercher squat regularly find that its not really a problem.
Anyway, you get used to it.
No special skills required.
Heavy weights are possible.
You get to do a deadlift with every set.
Cons: Elbows might hurt.
You have to do a deadlift with every set.
Steinborn squats
Alright, now this oneisan odd lift for odd people.
You could become one of those people, though.
To be fair, its not as dangerous as it looks.
Would this be myfirstpick for somebody who wants to squat and doesnt have a squat rack?
But is it a viable option for a person who thinks its cool?
Heavy weights are possible.
Impress your friends, scare your neighbors.
Cons: Requires plenty of space and nerves of steel.
They involve the quads a little more than a regular deadlift, but theyre not squats.
Trap bar deadlifts, ditto.
Great as a deadlift variation, but not a squat.
Leg press machines, any kind (Im including the hack squat machine here).
Id also like to give an honorable mention toArthur lifts.
From there, it’s possible for you to squat it normally.
Honestly, this only didnt make the main list because I dontpersonallylike it.
I consider it more painful than a Zercher and scarier than a Steinborn.
But if you are intrepid enough to try it, knock yourself out.
