Assume machines and dumbbells are open
What are your alternative exercises for squats, bench presses, and deadlifts?
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- Goblin squats
- Pistol squats
- Lunges
- Reverse lunges, or that kind where you elevate the back foot.
- Flies, all kinds
- Dips
- Suitcase carries
- Farmer’s carries
- That one where you hold a dumbbell and bend over while extending a leg straight behind you and then come up and bring the leg in at the same time.
Squat: Bulgarian split squat and lunges does the trick for legs
Bench: dumbbell bench press is a great replacement and can switch to shoulder press after each set
1+ for Bulgarian split squat, it immediately showed me how bad my muscular imbalance was.
Those exercises are too important to me to skip so here’s what I do
- Survey the landscape and try to figure out who might be finished the soonest. If someone is warming up, probably not them
- Ask how many sets they have left
- If they have less than two, ask if I can have the rack next
- If more than two, ask someone else
- After doing this, find a spot in eye shot of the rack but not like right next to them staring them down
- Do some warm ups - if squats I’ll do goblet squats or just squats holding a 25lb plate. If bench I’ll warm up with light dumbbell bench or pushups, etce
- Thank that person after they’re done