TacticalBarbell.com

Hello guys,

First of all, here are some informations about me:
27 years old, male
1,82 m high, 85 kg
About 18% bodyfat
1 RM:
Squat 140kg
Deadlift 160 kg
Bench Press 105 kg
Military Press 65 kg
Pull ups 8

Goals:
Squat 150 kg
Deadlift 170 kg
Bench Press 100 kg
Military Press 70 kg
Pull ups 20
Run a half marathon
Get bodyfat to 15%

I like to workout outside, but I dont know how to train my lower body enough without a rack and a barbell . especially squats and deadlifts. for my upper body I can do weighted pullups, pushups, dips and so on. but for my lower body I am not sure if there is an good alternative to a barbell.

- So is there a good alternative to the Barbell Squat and Deadlift that I can do outside and does have a similar impact on the strength?

thank you!
all the best

Single leg deadlifts
Single leg RDLs
Weighted lunges
Flute Ham raises
Kettlebell/T handle/Dumbbell swings
Windmills
Weighted DIY Hamstring slider device

Just a few possibilities.
Hope that helps.

Sandbag squats and get ups are great if you have access to one.

Any odd object that that is something you can't go wrong with outside.

thank you for the advices
whats your thoughts on the strength development or the load with this exercise? Like I can do a160 kg deadlift but my sandbag only has max. 40 kg. So its much less load. I dont think this is getting me stronger or?

brand wrote:thank you for the advices
whats your thoughts on the strength development or the load with this exercise? Like I can do a160 kg deadlift but my sandbag only has max. 40 kg. So its much less load. I dont think this is getting me stronger or?

Try unilateral exercises. That can help.

Barkadion wrote: Try unilateral exercises. That can help.

So, for example if I am doing single leg deadlifts with 40 or 48 kg of kettlebells do I get similary results in strenght development like with the barbell? The thing is, I consider selling my barbell, rack and weights and buy some equipment, that i could leave in my garden and doesnt need much space (I have a very small garden).

brand wrote:

Barkadion wrote: Try unilateral exercises. That can help.

So, for example if I am doing single leg deadlifts with 40 or 48 kg of kettlebells do I get similary results in strenght development like with the barbell? The thing is, I consider selling my barbell, rack and weights and buy some equipment, that i could leave in my garden and doesnt need much space (I have a very small garden).

It depends. Have you read any Ross E books? NG is for a $1 sale now. It will answer your questions.

http://rosstraining.com/blog/never-gymless/