Dumbbell squats?

[cransplash]

I was using the Smith Machine but really didn't care for it. I tried using the straight bars (putting the bar behind my neck), but hated how I had to lift it up above my head (60# bar).

Are dumbbell squats a good alternative? I feel like I don't get quite as good of a workout bc my hands/forearms tire quicker than me doing the squats. I used a 30# dumbbell in each hand, and wished I could have gone to 35# dumbbells, but my forearms gave out too quickly

I work out at a (fairly large) Planet Fitness, but I really don't know what else I can do to substitute squats?

[smock]

Does your gym have a squat rack? That way you wouldn't have to lift the bar over your head.

[spunkypenguin]

Does your gym have a squat rack? That's how I always set up my back squats. The Smith machine is not good for squats b/c it is not the right range of motion for a squat. I have the same issue with Dumbbells and I can definitely back squat way more than my hands can hold.

[pixy0stix]

You can also use one heavier dumbbell like so:

[Skyesthelimit1212]

I do the squat above, but I also do glute kickbacks. I do 3-4sets of 20 reps.

Glute kickbacks

[cransplash]

smock, spunkypenguin- No squat racks

pixy0stix, @skyesthelimit1212- I'll try the 1 dumbbell approach. Thanks!

[ghostmonkey]

Surely even a PF has a squat rack. Otherwise the alternative the pixy posted will work.

Edit: NM. Turns out they started removing them a year ago because they were too intimidating. Oh PF. Way to be you.

[gummybear]

Ugh, I cannot believe they took away the squat racks. Leaving the Smith machine is just encouraging injury.

cransplash my favorite "not intimidating" exercise for the glutes and hammies that can be done with regular gym equipment is hip thrusts on the bench (not the floor). You can use the bars or (as I prefer) a dumbbell. It's a little embarrassing but I give no fucks. It literally kicks my ass.

[pixy0stix]

Oct 20, 2014 12:09:40 GMT -5 ghostmonkey said:

Edit: NM. Turns out they started removing them a year ago because they were too intimidating. Oh PF. Way to be you.

Pretty soon they're going to start removing the free weights that weigh more that 20 lbs. (I kid. ...sorta...)

[cransplash]

gummybear- Thanks for the idea! Do you just put the dumbbell on top of your stomach/crotchal area? (sorry, not trying to be gross here)

[gummybear]

Oct 20, 2014 12:25:32 GMT -5 cransplash said:

gummybear- Thanks for the idea! Do you just put the dumbbell on top of your stomach/crotchal area? (sorry, not trying to be gross here)

LOL, yes! It starts a little below my pelvic bone and it rolls slightly upward towards the bones when I "thrust"  . I also do 4 sets of ten and on the last one I hold the thrust for 10 seconds.

ETA: Also I use one hand to slightly hold/guide the dumbbell so I don't have it roll down to my face, lol

[ghostmonkey]

Oct 20, 2014 12:22:48 GMT -5 pixy0stix said:

Oct 20, 2014 12:09:40 GMT -5 ghostmonkey said:

Edit: NM. Turns out they started removing them a year ago because they were too intimidating. Oh PF. Way to be you.

Pretty soon they're going to start removing the free weights that weigh more that 20 lbs. (I kid. ...sorta...)

I'm shocked they haven't already.

How entitled do you have to be to walk up to a gym employee and tell them they need to remove a piece of equipment because it scares you?

[Skyesthelimit1212]

I had to look up the pelvic thrust exercise, never heard of it. OMG does it look intimidating on the Bodybuilder's website, LOL. The gym I go to is an express location, so it's pretty small and there's never anyone there really, but I think I'd still be too intimidated to do that in case someone walked in mid-thrust. LOL

[gummybear]

Oct 20, 2014 12:42:11 GMT -5 Skyesthelimit1212 said:

I had to look up the pelvic thrust exercise, never heard of it. OMG does it look intimidating on the Bodybuilder's website, LOL. The gym I go to is an express location, so it's pretty small and there's never anyone there really, but I think I'd still be too intimidated to do that in case someone walked in mid-thrust. LOL

It IS embarrassing at first but I just don't care! It hurts sooooo good. I've seen (younger, hotter, more buff) girls doing it too so I know I need to just get over myself

The gif in this article had be crying from laughing so hard bretcontreras.com/how-to-hip-thrust/

[Skyesthelimit1212]

gummybear, Um can you say creepy. Ya, no eye contact is best. LOL I have Time Warp floating around in my head now.

I do donkey kicks and even then I'm like, ok which way is the wall so no one sees my ass in the air. LOL

[ktzmoh]

Oct 20, 2014 12:20:42 GMT -5 gummybear said:

Ugh, I cannot believe they took away the squat racks. Leaving the Smith machine is just encouraging injury.

cransplash my favorite "not intimidating" exercise for the glutes and hammies that can be done with regular gym equipment is hip thrusts on the bench (not the floor). You can use the bars or (as I prefer) a dumbbell. It's a little embarrassing but I give no fucks. It literally kicks my ass.

Can you explain more about doing them on the bench and not the floor? Why on the bench? I'm trying to get a visual. I suck at using the gym equipment.

[toepick]

We put chains across our hips for glute bridges. You can do it with your arms / shoulders on the bench and feet on the floor, or with your feet on the bench.

[gummybear]

Oct 20, 2014 14:25:23 GMT -5 ktzmoh said:

Oct 20, 2014 12:20:42 GMT -5 gummybear said:

Ugh, I cannot believe they took away the squat racks. Leaving the Smith machine is just encouraging injury.

cransplash my favorite "not intimidating" exercise for the glutes and hammies that can be done with regular gym equipment is hip thrusts on the bench (not the floor). You can use the bars or (as I prefer) a dumbbell. It's a little embarrassing but I give no fucks. It literally kicks my ass.

Can you explain more about doing them on the bench and not the floor? Why on the bench? I'm trying to get a visual. I suck at using the gym equipment.

Oh I don't think there is anything wrong with it, it's just how my trainer showed me. Basically I have my head and the tops of my shoulders on the bench. Just enough to support myself so I can lift my pelvis.

[Skyesthelimit1212]

It just occurred to me, IDK what the thingy is called,but does your gym have a loose,(doesn't belong to a machine) padded bar, should be slightly heavy, that you can put behind your neck and do squats that way? I'm trying to see if I can find a pic of it online. I just don't know what it's called. You can't attached weights to it, and it's not metal, at least not on the outside. It's covered by a padding.

[Skyesthelimit1212]

FOUND IT. Still don't know what it's called, but I looked up broom squats, and it popped up, LOL

BTW, I don't think I have to say this, but that's not me.

[pixy0stix]

I think it's just called a weighted bar.

[gummybear]

Oct 20, 2014 14:39:57 GMT -5 Skyesthelimit1212 said:

FOUND IT. Still don't know what it's called, but I looked up broom squats, and it popped up, LOL

BTW, I don't think I have to say this, but that's not me.

Yes we have lots of these! Padded weighted bar? Weight bar? LOL, IDK. The metal one you add to is an Olympic bar, so this one is just a bar? I think ours only go up to 18 lbs, maybe less?

[Skyesthelimit1212]

You're probably right @pixyositx. IT would be something simple like that. LOL

[ghostmonkey]

That doesn't fix the issue of having the OHP it into place.

[Skyesthelimit1212]

Oct 20, 2014 14:42:43 GMT -5 gummybear said:

Oct 20, 2014 14:39:57 GMT -5 Skyesthelimit1212 said:

FOUND IT. Still don't know what it's called, but I looked up broom squats, and it popped up, LOL

BTW, I don't think I have to say this, but that's not me.

Yes we have lots of these! Padded weighted bar? Weight bar? LOL, IDK. The metal one you add to is an Olympic bar, so this one is just a bar? I think ours only go up to 18 lbs, maybe less?

The one I used was just one bar.  I saw someone using it and thought hey, why not try it.  I wasn't expecting it to be heavy, lol.  

[katinthehat]

HIP THRUSTS ARE AWESOME! Doing them on the bench gives you greater range of motion than doing them on the floor. Definitely use some padding though, a yoga mat is good or even just a rolled up towel.

OP - Does the gym have bench press? Could you maybe somehow rig it to act a little like a squat rack?

[ghostmonkey]

LOL at Planet Fitness having a bench rack.

[gummybear]

Seriously though, what is the reasoning behind getting rid of the racks? Squats and deadlifts are some of the most effective full-body exercises you can do. They are the cornerstone to a effective lifting routine. Why not encourage people to learn them?

[ghostmonkey]

Oct 20, 2014 15:19:10 GMT -5 gummybear said:

Seriously though, what is the reasoning behind getting rid of the racks? Squats and deadlifts are some of the most effective full-body exercises you can do. They are the cornerstone to a effective lifting routine. Why not encourage people to learn them?

Planet Fitness isn't about fitness. They are about exploiting people who want to get fit some day, but not today or any time in the near future. They don't want people to actually come and use things.



I don't hold it against anyone that goes there because it's cheap, and often convenient. I get that. Sometimes you just have to work with what you can.

[cransplash]

Oct 20, 2014 14:39:57 GMT -5 Skyesthelimit1212 said:

FOUND IT. Still don't know what it's called, but I looked up broom squats, and it popped up, LOL

BTW, I don't think I have to say this, but that's not me.

I had these at my old gym but not at my current one