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View Full Version : Training w/out a barbell


Greg Battaglia
02-09-2011, 12:29 PM
Hey everybody,

I recently dropped my olympic bar on a failed front squat max and the sleeve on one end broke and the bar bent pretty badly (the bar was like 10 years old, so i got good use out of it). It's pretty much useless at this point and I plan on scrapping the metal for some cash at a junk yard.

The issue now is what do I do for heavy lifting? I'm too poor to buy a new barbell but I still want to do some heavy lifting. I already do a lot of calisthenics and have KB's (singles) from 25lbs up to 85lbs, but I can already do over 30 KB swings (american style) with the 85lber, so it's not much of a strength workout for the posterior chain muscles to rely on just swings. I already plan to do weighted KB pistols as a stand-in for squats, but then I'm still stuck with a lack of any really heavy posterior chain work. I was thinking maybe getting a large heavy duty military bag and making a super heavy sandbag for heavy power cleans, but I'm not sure how that would work out.

Has anyone been stuck in this situation before, any creative ideas?

Chris Butler
02-09-2011, 01:00 PM
Sandbags are great! I train with them frequently! You can clean and press them in a variety of manners. Shouldering Getups are an AWESOME exercise. My goal for the year is to train with my bodyweight on Shouldering getups w/ lumberjack press.
Brooks Kubik pressing a 200lb. sandbag
http://www.youtube.com/watch?v=PeZ-xvezhzo&feature=related
http://www.youtube.com/watch?v=viOvTwD7oaI&feature=related

I've found innertubes make the best filler bags.
http://www.youtube.com/watch?v=ca0IAA_K7fg

Blair Lowe
02-09-2011, 01:15 PM
Find a used sports shop. The one I worked nearby had plenty of old olympic bars. Generally about 35-45 bucks.

Greg Battaglia
02-09-2011, 06:53 PM
Great ideas. Thanks!

Ben Moskowitz
02-20-2011, 07:29 PM
w.r.t. posterior chain - maybe set up a bar, plank, or partner to russian curls (poor man's GHR): http://www.youtube.com/watch?v=8r54Qo6WG2s

Also, maybe double kettlebell cleans? The weight offset might make things interesting.

I'm sure there are some interesting solutions on Ross Enamait's site.