Some Exercise Substitution Q's

Due to various equipment-based limiting factors in my home gym, some of my preferred exercises in a given template aren’t entirely feasible. I’m looking to get your advice on the “close-enough” substitutions for the following:

  1. Mid-shin Block/Rack Pull — my home setup basically allows to my lowest rack pull to be just inferior to the patella. Eventually, I’ll find some things to stack and serve as blocks, but in the meantime, would you prefer this below-kneecap rack pull, or should I switch to RDLs or something else?

  2. DB Bench — sadly, my heaviest DBs are only 50 lbs, which makes DB flat bench not heavy enough stimulus to get the job done in most templates, unless I go with a 3-0-3 tempo. What’s the closest replacement here? Feet-up bench?

  3. SSB Squat / supplemental squats — I tend to squat with a just-superior-to-the-scapular-spine bar position. For secondary squat variations in the first blocks of templates, without access to a SSB, what variations do you like? A higher bar squat? Front squat? Same technique, but beltless?

  4. Pendlay Row — I can’t really let the bar crash into the floor in any manner, so my rows have traditionally been very strict, controlled, with a slow eccentric. Good enough?

  5. Incline DB Presses / DB OHP — what degree of elbow flare are you generally looking for on these movements? I could see going very elbows out or elbows tucked to neutral or anywhere in between.

FWIW, most of these are in relation to Powerbuilding-related templates.

Thanks!

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Hey Conor,

For your questions:

  1. I’d stand on a mat or a plate and do the mid-shin pulls from the rack position you mentioned. Should be low enough then.
  2. Any kind of bench variation would be fine. I’d probably do a medium grip paused bench to replicate.
  3. Either a higher bar squat or front squat, unless you can’t rack the f/s well enough to train the movement. In that case, I’d do higher bar squats and kick the can down the road for developing the front squat.
  4. Meadows rows, lever rows, or “floating” barbell row would all be fine.
  5. I don’t really use amount of elbow flare/tuck (humeral adduction/abduction) for exercise selection in this context. Due to the implements, the adduction is going to be greater than when using a barbell though I don’t think it really matters.

-Jordan

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