Strength / Weight Training

There's no squat rack in my work gym.
There is a Smith machine.
I am avoiding this

Can someone talk me through
One legged squats (bodyweight)
Split squat (with a bar)

This is a pretty good primer on them from Brian Alsruhe

Completed the gym induction, asked "y no squat rack"
Got told "we need a gym committee to help decide"
"If I join, will we get a squat rack...."

Do you have dumbells?
Split squats are easy to weight up with farmer carry dumbells- one in each hand.
Then its essentially a lunge but with emphasis on chest up, core stable, and the eccentric/concentric phase being through the front leg with a slight lateral movement of the knee. Or rather thats your external cue- the aim is to prevent the knee from bowing inwards.

As for Squat Rack- Goblet Squat FTW.

@TGR
Practice, practice, practice.
https://www.youtube.com/watch?v=fLiozP7GVeA

(I still suck)

I find a belt really helpful with OHP. A deep breath into your belly and brace against the belt keeps your core stable.

Don't push the bar out to avoid your nose, as you'll have a long way round, with poor leverage before you can get under it. Briefly tilt your head back to get your nose out of the way and get under the bar as soon as possible.

Oh yeah, dumbells all over the place.
That's my progression plan.
Seated one legs unweighted > weighted with plate
+
Split squat unweighted > weighted with barbell/dumb
Goblet squat also considered.

If you don’t graze your nose once you’re not close enough.

I just smash out a load of pistol squats for the lols.

https://www.google.com/url?sa=t&source=web&rct=j&url=https://m.youtube.com/watch%3Fv%3DDjxQrgLsty4&ved=2ahUKEwjPmbLz__7fAhUR3xoKHQFKCPwQwqsBMAB6BAgMEAU&usg=AOvVaw3M3_UPP0HyCq-pJWnfZjDl

.

Thing for me with pistol squats is mobility/flexibility, my heel is up by the time I'm even half way down.
Combine that with a relatively week posterior chain and I'm a quivering wreck at yoga

For the record; I can't really do a pistol squat.

OHP is not an exercise you want to compensate for a lack of core strength with the use of a belt. You might as well be doing a seated press.

Don't push the bar out to avoid your nose, as you'll have a long way round, with poor leverage before you can get under it. Briefly tilt your head back to get your nose out of the way and get under the bar as soon as possible.

@spenceey drop the weight and do this ^ and maybe widen your grip and feet slightly

Thanks for that. The pre-skipping exercise is similar to a few I’ve been looking at for squash. Might have to buy a rope now. 😁

OHP is not an exercise you want to compensate for a lack of core strength with the use of a belt. You might as well be doing a seated press.

Conversely, OHP is not an exercise you want to compromise your potential core strength by not using a belt.
I don't use it for lighter warmup sets, but will put it on for working sets.

With one available, why wouldn't you use one?

@spenceey
How to OHP with Mark Rippetoe >>
https://youtu.be/CnBmiBqp-AI

With one available, why wouldn't you use one?

Because the OHP is a full body exercise, not an isolation exercise. The core should be doing a large portion of the work. If you're struggling with technique, the last thing you want to do cut corners by using a belt.

If you want to build just your shoulder strength / size, then a seated press is more efficient.

People seem to use belts as fashion accessories, they would be much stronger all around if core strength and flexibility was improved, then belts would be unnecessary.

That’s a very debatable point. There are various studies in relation to wearing belts, I don’t think there is any definitive answer.
Belt usage can increase ab strength. Any programs I have looked at seem to say use a belt on your working weight but not the warmups.
If it helps with back safety, it can’t be a bad thing and any professional lifters I see on tv wear them - as good a pointer as anything.

Belt usage can increase ab strength

Now I'm never taking my off...

😁😁😁😁

Article on weight lifting belts

https://www.muscleforlife.com/do-weightlifting-belts-work/

If you’re powerlifting or lifting a serious weight then a belt is beneficial

If you’re a novice or trying to learn proper form for an OHP for instance, then it’s unnecessary.

My gripe is that I see so many people use belts for like bicep curls and bench press

I started using a belt when I found the weights getting heavy for me. It needs to be on correctly or it’s a waste of time.

I agree with your point about bench and curls although it may be useful for heavy lifting on a bench. I’ve never got that heavy yet though.

Well I can press 25% more with a belt, compared to the point where the weight makes me mentally think twice. So the extra stress is likely to be making me stronger overall. Including my core and legs which is going to be more effective than a seated press.

Belt usage can increase ab strength

It assists the abs, it doesn’t make them stronger

Yeah I just think it’s counter productive when people rely on belts / straps etc for exercise especially from an early stage. Depends what your goals are

Don't take my dream away