GrassMaine89 Posted October 15, 2014 Share Posted October 15, 2014 As I’ve mentioned in previous threads I work with children in a residential facility. I currently run a strength program for them (including grip) but am limited in equipment. I am a firm believer in the powerful benefits of squats but the only equipment I have access too for strength training is a set of adjustable dumbbells with enough weight for 50 pounds on each. Currently the kids are doing weighted lunges and I was wondering if this would have a similar effect as squats? If not I was wondering if anybody on here knows of a lift I could do with this equipment that would be equally as beneficial as squats. I am currently in the process of requesting the company to set up a weight room. I appreciate any and all feedback, thanks. Quote Link to comment Share on other sites More sharing options...
shartak Posted October 15, 2014 Share Posted October 15, 2014 I tried this some years ago but the effect is not the same, I got a little more definition but lost strength. Squats with barbells are unparalleled. Lunges are unsafe imo, however this might depend on the used weight. You can take somebody or a bag of, lets say potatoes, on your back and do squats. If you're allowed to drop the weights on the floor, you can put one barbell on each shoulder and hold them with one hand each Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted October 15, 2014 Share Posted October 15, 2014 If you want to learn them the squat pattern, let them do Goblet Squat. But Lunges are also a very good exercise and very "functional". 1 Quote Link to comment Share on other sites More sharing options...
diomedes Posted October 15, 2014 Share Posted October 15, 2014 (edited) Walking lunges are a fantastic exercise, and I've found them to be beneficial in balance out any strength/balance differences between the legs. Definitely NOT a substitute for squats, though. Squats are a main event, lunges are on the undercard. Work squats unweighted to learn the form, do some goblet squats, perhaps some jump squats for power development and finish with walking lunges and stiff-legged deadlifts, that's a pretty well-balanced leg routine. Edited October 15, 2014 by diomedes 1 Quote Link to comment Share on other sites More sharing options...
GrassMaine89 Posted October 16, 2014 Author Share Posted October 16, 2014 Walking lunges are a fantastic exercise, and I've found them to be beneficial in balance out any strength/balance differences between the legs. Definitely NOT a substitute for squats, though. Squats are a main event, lunges are on the undercard. Work squats unweighted to learn the form, do some goblet squats, perhaps some jump squats for power development and finish with walking lunges and stiff-legged deadlifts, that's a pretty well-balanced leg routine. If you want to learn them the squat pattern, let them do Goblet Squat. But Lunges are also a very good exercise and very "functional". I tried this some years ago but the effect is not the same, I got a little more definition but lost strength. Squats with barbells are unparalleled. Lunges are unsafe imo, however this might depend on the used weight. You can take somebody or a bag of, lets say potatoes, on your back and do squats. If you're allowed to drop the weights on the floor, you can put one barbell on each shoulder and hold them with one hand each Thank you guys for the input...I very much appreciate it...I will take this information and work with the kids to modify the program that they are working on Quote Link to comment Share on other sites More sharing options...
MattM Posted October 19, 2014 Share Posted October 19, 2014 Based on the information I have lunges seem the clear choice. Here is why: -Your limited equipment will be the deciding factor -Work muscles in a HIP DOMINANT not KNEE DOMINANT motion pattern, which is more practical and generally transfers to anything well -Requires little to no instruction, whereas squats take time to learn proper mechanics and form -I believe that lunges are much more taxing. I feel like dying after weighted lunges more often than not Hope this helps Quote Link to comment Share on other sites More sharing options...
GrassMaine89 Posted October 19, 2014 Author Share Posted October 19, 2014 Based on the information I have lunges seem the clear choice. Here is why: -Your limited equipment will be the deciding factor -Work muscles in a HIP DOMINANT not KNEE DOMINANT motion pattern, which is more practical and generally transfers to anything well -Requires little to no instruction, whereas squats take time to learn proper mechanics and form -I believe that lunges are much more taxing. I feel like dying after weighted lunges more often than not Hope this helps It does....Thanks for the info Quote Link to comment Share on other sites More sharing options...
Scott Styles Posted October 22, 2014 Share Posted October 22, 2014 When I travel, all I have access to is dumbbells up to 50lbs. For a lower day, I do: Squats, with the dumbells racked in front of me, at chest height. I hold my arms like at the top of a chin up Split squats, one dumbell overhead with one arm Single leg deadlifts Crunches on a stability ball lately, though turkish getups could make an appearance, or maybe use the dumbbells like an ab wheel Strict form, high reps, short rest periods. They all reduce the amount of weight I need. It's good enough for me. Quote Link to comment Share on other sites More sharing options...
GrassMaine89 Posted October 22, 2014 Author Share Posted October 22, 2014 (edited) When I travel, all I have access to is dumbbells up to 50lbs. For a lower day, I do: Squats, with the dumbells racked in front of me, at chest height. I hold my arms like at the top of a chin up Split squats, one dumbell overhead with one arm Single leg deadlifts Crunches on a stability ball lately, though turkish getups could make an appearance, or maybe use the dumbbells like an ab wheel Strict form, high reps, short rest periods. They all reduce the amount of weight I need. It's good enough for me. Thanks for the detailed workout...I think I'm going to have them try the squats with the dumbbells at chest level...I would like them to get the form of squats that way if I do get the equipment I'm asking for they will have a head start on form...but lots of good information in your post...thanks man Edited October 22, 2014 by GrassMaine89 Quote Link to comment Share on other sites More sharing options...
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