T Nation

Help With Exercises/Rack

Word to your mother.

Currently all I have to workout with is a cable/pulley weight machine and some dumbbells. Yes, it does suck, thanks for asking.

Anyway, as a Christmas/graduation present, my wife is getting me an oly bar with about 400 lbs of plates. Hooray!

But I don’t have the space or money for a squat rack or power cage. Boooo!

So here’s where I need help. What kind of exercises can I do working from the floor? I know I can do deads, stiff-leg deads, hack squats. But what else?

And, is ther a cheap way to build some kind of contraption that will work as a rack?

Floor presses are a great exercise. Also, you would be wise to read some articles by CT, Coach Davies, and Charles Staley detailing the olympic lifts. Using the clean, you will be able to “clean” the weight up to shoulder level. you can then do front squats and push presses. Once the weight is @ shoulder level, you can place it behind your head in the squat position and perform regular back squats and good mornings. Zercher squats and good mornings can also be used and although lighter weights must be used, are great for developing core strength and teaching proper technique for the squat. With a little creativity and suggestions from others, you will be able to put together a good program using basic, compound exercises, which we should all center are programs around. Hope this helps

I’m in a similar situation: oly bar, dumbells, bench with no bar support, chin bar in a doorway, work out at home because I fucking hate people, etc. my advice? oly lifts. it is an OLYMPIC bar, do the OLYMPIC lifts. unless, of course, you don’t know how to do them RIGHT, in which case everything I have to offer is shit and should be ignored. odin be praised for my high school strength coach: made us do them constantly so even after a few years off, I was able to pick them back up pretty quickly.

when you say space are you referring to square footage or height?

If height is the issue, there are power racks with “chopped tops”.

[quote]reconbyfire wrote:
when you say space are you referring to square footage or height?

If height is the issue, there are power racks with “chopped tops”.

[/quote]

Yes, I do mean square footage.

Thanks for the suggestions so far everyone.

battlelust -

I don’t know how to do oly lifts, but I feel like I could learn; at least the easier ones. There’s a lot of good articles out there that teach you step by step how to do them. Maybe if I start out with light weight or just the bar to master the technique. What do you think?

I’m in a similar situation.
I primarily do olympic lifts although I also do lifts such as the bent press, one handed snatch, deadlifts,etc
Dan John recommends using a broomstick to learn these lifts.
danjohn.org/coach.html is an invaluable resource to learn the olympic lifts.
Also see articles by Coach John Davies
on renegade training, renegade bodybuilding,etc and CT’s article on “Money Exercises” I wish you good luck.

Also crossfit has some good videos on the olympic lifts.
Yours sincerely Peadar “Taz” Coyle

[quote]Springcoil wrote:
I’m in a similar situation.
I primarily do olympic lifts although I also do lifts such as the bent press, one handed snatch, deadlifts,etc
Dan John recommends using a broomstick to learn these lifts.
danjohn.org/coach.html is an invaluable resource to learn the olympic lifts.
Also see articles by Coach John Davies
on renegade training, renegade bodybuilding,etc and CT’s article on “Money Exercises” I wish you good luck.

Also crossfit has some good videos on the olympic lifts.
Yours sincerely Peadar “Taz” Coyle[/quote]

what he said.

If you live near an industrial area, you can probably get a steel fabricator to make you one pretty cheap. Get a picture of one and take it to them. the labor is pretty simple, and materials are cheap. Just be sure to check the welds.you dont have to bother with a million holes either. You can put more in later if needed.

How about a simple set of squat stands? If you have the room for them they might be a viable option for you.

If your anything like me then I’m assuming you are on a tight budget right? Before I could afford a power rack I bought a pair of wooden saw horses. You could also build these for cheap and I did bottom position squats until I saved enough money for a proper power rack. They don’t take up hardley any space but just make sure whatever you buy or build ensure it is strong enough to hold the weight.