One of the J hooks on my squat rack broke and now I have to wait two weeks for the new one to come in, therefore wont be able to use the one j hook only the safety bars. (Also have no access to another gym) I just finished the bridge luckily when it broke and could finish my workout.
What is an option for workouts without a squat rack or use of only safety bars?
If you can clean the weight to the front rack position you can:
Front squat
Push Press
Press
If you can load the bar at the appropriate height to squat/press from the safety pins, you can:
Squat
Press
If you can load the bar at the appropriate height to bench from, you can:
Bench
You can also likely floor press with the bar on the safety pins.
Also, you can:
Deadlift
RDL
SLDL
Pendlay Row
Lever Row
etc.
How remote are you currently?
I would be starting all the lifts from a dead stop, since the safety bars span the entire way. I am about 6 hours from a gym one way.
Yea, that’s fine for the time being 