Level 7 Valued Member
SquatsI currently have no rack and simply have to clean the bar for squats
The issue with using the weight that you can Clean to Squat is that it does not allow for a heavy enough load to increase Maximum Strength.
If increasing Maximum Strength is an objective, here are some solution is...
1) Steps Up
Stepping Up on a sturdy box is a one Legged Squat.
It doesn't take a lot of weight to develop Maximum Strength with this Movement.
Let's use an example of a 160 lb individual performing Step Ups.
When performing a bilateral (two leg) Squat each leg is load with 80 lbs.
In performing a unilateral (one leg) Step Up Squat, that means it double the loading.
An individual's loading on one leg in a Step Up is 160 lbs.
Barbell Step Ups Squats
If an individual cleans a 100 lb barbell for a Back Squat Step Up and perform it, the loading would be a 260 lb one leg Step Up Squat. (160 lb body weight + 100 lb Barbell).
Dumbbell Step Up Squats
This method works, as well. Holding a Dumbbell in one hand and performing a Step Up Squat.
One of the benefits of this method is being able to hold on to something with the free hand.
Doing so, allows for a greater load to be use.
It minimize that Stabilier Muscles, placing a greater load on the Prmary Muscle in the Movement; OverLoading them.
Thus, an individual to can decide it they want to emphasize the work on the Stabilizer or Primary Muscle in the Squat Step Ups to a greater or lesser extent.
2) Bulgarian Spit Squat
This is anoher Unilateral One Leg Squat Movcement that can be employed.