Question about 5/3/1

[dmiller707]

Hack squat substitution for squat on 5/3/1 ?
I don't have a squat rack at the house and I can't get a gym membership till jan.
let me know what you think .

 

[Rodja]

No.

 

[dmiller707]

What can I sub for it until January ?

 

[Rodja]

Outside of front squats, there isn't anything that you can use as a substitute for the back squat.

 

[dmiller707]

K thanks ill give front squats a shot

 

[dmiller707]

Don't bb hack squats work the same muscles ,?

 

[Rodja]

Don't bb hack squats work the same muscles ,?

You're looking at this incorrectly. The squat is a movement and should be trained as such. The difference between training a muscle and training a movement is the technical aspect and analyzing weaknesses within the kinetic to strengthen the movement. 5/3/1 is about becoming stronger at the four core movements: squat, deadlift, bench, and overhead press. The assistance lifts are there to strengthen the weaknesses in the movement. It is incorrect to look at these main lifts as training a specific muscle and doing so will limit your progression.