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-   -   Training w/out a barbell (http://www.catalystathletics.com/forum/showthread.php?t=6052)

Greg Battaglia 02-09-2011 12:29 PM

Training w/out a barbell
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

I've found innertubes make the best filler bags.

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.

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