I have a question about the WSP. I read about it and I would like to start the program next Sunday. Unfortunately there is no squat rack at my gym so I can’t do front squats or Bulgarian splits with a barbell.
I’ll be happy to get some advice about alternative exercises. (I prefer not to do hang clean because my form really sucks…)
Thanks.
I am new here, so… welcome me.
I am a girl, btw.
I will suggest you doing Bulgarian split with dumbbells, and for Front squat, you can do dumbbell front squat if you want, the form is holding a dumbbell in front of your chest and do Front squat. just like the photo, but hold a dumbbell with both hands.
(sorry i can’t find the exact db front squat photo for you)
hope that helps
[quote]babysh wrote:
I am a girl, btw.
[/quote]
Well in that case, WELCOME ABOARD! Feel free to ask any question that comes to mind and remember to post lots of pictures! 
You don’t need a squat rack to do Bulgarian split squats. Since it’s a unilateral movement you’ll be using such little weight that it shouldn’t be any problem to just overhead press the bar and lower it behind the head. But if you’re still worried about balancing hold some dumbbells by your side.
And work on those hang cleans! They’re one of my favorites.
That’s a russian kettle bell, isn’t it?
Well, I can do 6X4 front squat with at least 77lb, and It’s quite difficult for me to hold a 77 DB in my hands, not to mension pulling it out of the db shelf and lift it. With a bar on a rack its easy.
maybe another one leg exersice?
Try using 2 x 35lb or 40lb dumbbells (one in each hand).
For unilateral leg work you could try pistols (one legged squats). Use the search button at the top and you should find a few articles that show you how to do them. There was one a while back that showed you a progression to do if you find them too difficult to begin with.
Lunges (either regular, reverse or to the side) with a pair of dumbbells are also pretty good.
If you want other one-leg exercises, you can check “Single-Leg Supplements” by Mike Robertson. there are lots of one-leg exercises. and for lunges you can use dumbbell rather than a barbell.
here is the link:
http://www.T-Nation.com/readTopic.do?id=473323
babysh,
I’m just starting week 4 of the WSP and did the Bulgarian split squats with DBs hanging down at my sides. I thought it worked out very well. Of course, supersetting those squats with single-leg deadlifts made my legs feel like they were made of jello by the final set! I ended up using less weight than I could for a straight set, which was a lot less weight than I can do for full squats.
And up until the WSP, I’d never done any Olympic moves at all. I think I spent a good 30 minutes practicing my power clean with nothing but an ez-curl bar (no weights) just so I could get the form right. I just broke it down into segments and practiced moving the bar in each segment until I felt comfortable before I moved onto the next segment. Since it’s such a dynamic movement, I found I had to use a lot less weight for the sets than I thought I would. I think for beginners, because you’re using less weight, you can get away with a little sloppier form. But it’s really not as hard as you might think.
Since Chad suggests either front squats or hang cleans, it looks like the main thrust of the movement he wants is the explosive rise with a weight in front of you. Maybe you’d be more comfortable with a high pull as described in yesterday’s main article on pulling by Charles Staley:
http://www.T-Nation.com/readTopic.do?id=1175186
The high pull looks a lot like a hang clean to me (I’m no expert) but without the catch at the end. There’s a good video of it in the link.
[quote]Defender wrote:
The high pull looks a lot like a hang clean to me (I’m no expert) but without the catch at the end. There’s a good video of it in the link.[/quote]
You are correct, and that also reminds me: there was an article several weeks ago that explained how to do power cleans and broke the movement down really well.
Thanks!!
I could not imagine such a warm welcome.
You’ve been very helpful.
I’ll check all the links you’ve attached.
BTW - I am not a native English speaker, so I apologize in advance about my poor wording.