Nervous to lift heavy weights (like barbells)

soccerkon26

I currently run about 2 miles per day in addition to some minor lifting. I use free weights during sets of weighted lunges and workouts like that.

I also use the leg press machine, abductor/adductor, leg curl, etc.

The only thing is that I'm nervous to try to squat and do other workouts with weights like barbells. I'm nervous because I don't want to do the wrong thing. So I have 3 questions:

- Should I try and use the barbell alone? (I've tried before and it was pretty heavy without any weighs on it!)
- What about the squiggly bars? I think they're called EZ Curl bars...would squats be better for me on that since its smaller?
- Do you have any workouts you suggest I try it any videos I should watch? I'm looking to tone my butt and legs!

Thanks

jomiguelo

You can definitely do it alone with proper form. As long as you research properly on how to do each lift (i.e. Deadlifts, squat, bench, etc). I would recommend reading the book Starting strength by Mark Rippetoe. He goes through each compound lifts meticulously. No need to read the whole book though and no need to follow hia dier advice . You can also check lifting videos. Check out omarisuf, candito training hq, layne norton, etc. U can post your vids on YouTube too and ask people to criticise your form. Good luck!

yusaku02

-It's definitely fine to use a barbell alone. Like jomiguelo said, make sure to use proper form. Just leave your ego at the door and if you need to start with an emtpy bar, do just that.
-I wouldn't recommend using the EZCurl for squats. It would probably be fine, but that's not the intended use of the bar and something strange could happen due to it's unusual shape.
-I'd suggest StrongLifts or Starting Strength for a workout. I've done both in the past and made quick progress. I'd just search something like 'squat form' in youtube. There's bound to be tons. Try to make sure you squat low enough for the full range of motion.

jomiguelo

For your butt, you can include hip thrusters in your workout. Google 'Bret Contreras hip thrusters'. He's the 'glute master' hehe. If the bar itself is too heavy for you and there's no lighter bar, try doing full range of motion squats first. 3-4 sets by 10-20 reps with 1 min rest each. Back extensions with the same rep/set scheme. You'll be strong enough to handle the bar in no time. I've had some girls squat a lot heavier with good form than the guys in the gym.

soccerkon26

Thank you all for your advice maybe I will practice my squat form with no weights first and build up to the bar

iwillsucceed0444

I'm sorry if this is a weird thing to say but you look like that beauty guru on youtube, her username is sarahbelle93x or something LOL. She's really pretty btw. Anyways definitely start small. Maybe body weight squats, or use dumbells in each hand and work your way up until your ready to use the barbell.

eangel1023

recomend front squats. No risk to your neck and you get the advantage of core work as well. You cross your arms and allow the bar to rest on your biceps and use your hands to steady the bar. You can't do as much weight but its good stuff.

lisalsd1

Best thing to do, if you have access, is to talk to a trainer at your gym. My husband signed up for 3 sessions with a trainer at our gym. It was $100, but well worth it. The trainer instructed him on proper form with a bar. I was using machines and dumb bells, pretty much sounds like what you are doing. I couldn't lift a 45lb bar or 45lb plate to start. My husband worked with my on my form with a barbell. I went from squatting an empty bar (45lbs), which was heavy for me...to now squatting 145lbs.

As for a program, you can pick your own. You can look on the forums for recommendations like New Rules, 5x5, etc.

ar9179

I just started Stronglifts 5x5 and was also nervous about weighted squats. I've been doing the 28 day squat challenge (body weight) and that has helped with practicing form. Since I knew how it felt without weight, I just dove in... after watching some videos. You would be surprised at what you can do! Keeping it to 5 reps between sets really helps when you take advantage of the rest period. I squatted 55 lbs yesterday and amazed myself by getting through all the sets - without feeling like I had made a huge mistake! I had more trouble with the overhead press.

I'm a former in shape person who has let herself go. Soft muscles, no stamina, etc. My quads are already very firm from just a month of regular activity. I'm constantly touching them, lol.

If you can have a trainer coach you a bit, that would be ideal, as the previous poster said. Barring that, record yourself doing body weight squats and compare them to the form videos you can watch. Start with lower weight dumbbells to build, but keep increasing them even though you are nervous. You use big muscles in the squat and they will perform for you.

Walter__

soccerkon26 wrote: »

I currently run about 2 miles per day in addition to some minor lifting. I use free weights during sets of weighted lunges and workouts like that.

I also use the leg press machine, abductor/adductor, leg curl, etc.

The only thing is that I'm nervous to try to squat and do other workouts with weights like barbells. I'm nervous because I don't want to do the wrong thing. So I have 3 questions:

- Should I try and use the barbell alone? (I've tried before and it was pretty heavy without any weighs on it!)
- What about the squiggly bars? I think they're called EZ Curl bars...would squats be better for me on that since its smaller?
- Do you have any workouts you suggest I try it any videos I should watch? I'm looking to tone my butt and legs!

Thanks

Go ahead and use an empty bar to start. There's nothing wrong with that.

But don't use an EZ Curl bar for your compound lifts. You need a straight bar.

Also you need to decide if you're going to be doing high bar or low bar squats. They are both squats but are executed completely different.

eangel1023 wrote: »

recomend front squats. No risk to your neck and you get the advantage of core work as well. You cross your arms and allow the bar to rest on your biceps and use your hands to steady the bar. You can't do as much weight but its good stuff.

There's no risk to your neck with back squats if you do them correctly. The bar will either rest on your traps in a high bar squat or along your rear delts in a low bar squat. It should never cause any pain or discomfort on your neck.

auddii

soccerkon26 wrote: »

Thank you all for your advice maybe I will practice my squat form with no weights first and build up to the bar

You can try squatting with a broom across your back at home to get a feel for the position in general. If you've been doing the leg press regularly, you likely have the strength to add the barbell by itself to start after you're comfortable with the position, but if it is too heavy, you could try the preloaded bars that are usually in 10lb increments. (Weights are permanently fixed to the end of the bars.)

I'd recommend watching lots of videos online about form. As mentioned, Mark Rippetoe is a great resource, and he has lots of explanations online in his blog and instructional videos.

Someone else mentioned a trainer, and this can be a good idea if the trainer is actually good; many of the trainers at my gym teach girls to squat, but they do not teach proper form. It might be a good idea to watch how the trainer works with people compare what you see to instructional videos to watch. (Easiest thing to pick up on is if they make people go to parallel or not.)

soccerkon26

iwillsucceed0444 wrote: »

I'm sorry if this is a weird thing to say but you look like that beauty guru on youtube, her username is sarahbelle93x or something LOL. She's really pretty btw. Anyways definitely start small. Maybe body weight squats, or use dumbells in each hand and work your way up until your ready to use the barbell.

Haha thanks!!

soccerkon26

Thank you all! Great advice

Holla4mom

soccerkon26 wrote: »

iwillsucceed0444 wrote: »

I'm sorry if this is a weird thing to say but you look like that beauty guru on youtube, her username is sarahbelle93x or something LOL. She's really pretty btw. Anyways definitely start small. Maybe body weight squats, or use dumbells in each hand and work your way up until your ready to use the barbell.

Haha thanks!!

Just looked her up. Yep, you look like her:)

Holla4mom

:?:

McCloud33

When my wife started squats, the bar was too much for her so we started her with Goblet Squats. It's really hard to have bad form with a Goblet Squat just because of the positioning of the weight. Good Luck!

carlosjenno

If it's any consolation, I still do an occasional workout with an empty Olympic bar. There's no shame in it!

Sets of 50+ curls, tricep extensions or front raises with an empty bar really make your biceps/triceps/shoulders scream. Especially if you do them in giant sets, but I wouldn't recommend you try them just yet!

soccerkon26

That

Holla4mom wrote: »

soccerkon26 wrote: »

iwillsucceed0444 wrote: »

I'm sorry if this is a weird thing to say but you look like that beauty guru on youtube, her username is sarahbelle93x or something LOL. She's really pretty btw. Anyways definitely start small. Maybe body weight squats, or use dumbells in each hand and work your way up until your ready to use the barbell.

Haha thanks!!

Just looked her up. Yep, you look like her:)

thats so funny some people say I sort of look like Anna Kendrick...but I think I might look more like this girl!

soccerkon26

Thanks everyone for your suggestions! I have so many options to try now

JoRocka

came to say broom...

someone already said it.

so yeah- practice with a broom- use DB's to get stronger if you REALLY honestly feel like the barbell is to heavy. And work into it.

Don't worry if you don't "feel" strong- just getting started is a big step.

TR0berts

eangel1023 wrote: »

recomend front squats. No risk to your neck and you get the advantage of core work as well. You cross your arms and allow the bar to rest on your biceps and use your hands to steady the bar. You can't do as much weight but its good stuff.

Just chiming in to say that with front squats, the bar should NOT be resting on your biceps. It should rest across your front delts. If it's on your biceps, your form is going to get really funky.

dbmata

Also, always be nervous with a big weight.

Well, I guess not nervous, be aware. You need to be awake, focused, and completely present in the moment. Big weight deserves big respect.

As for your questions OP.
1. Always start with the bar, even if it's just a warm-up. You'll progress up.
2. EZ curls are great, but for other things, not for squatting. You don't want to muscle that thing on to your back, so use a rack.
3. No to videos. Look at a few beginner lifting programs, there are many. Look at form graphics on exrx.net

AllanMisner

Simple progression:
- Body weight squats until you get to full depth with good form (use your phone to take a video and then compare to the instructional videos on youtube).
- Dumbbell squats. Again, good form, work up in weight.
- Barbell squats. Some gyms have lighter (thinner or shorter) bars that weigh less than the 20KG/45LBS a standard olympic bar weighs. The EZ bar is likely to hurt your shoulders, so I’d skip that. And form, form, form.
- Start adding weight.
- Enjoy!

soccerkon26

Thanks everyone!

Marcillene

have you tried using dumbell lunges instead of barbell if the bar is too heavy? Builld up to it.

punchgut

Read the thread on this site: Halp! Heavy lifting made me super bulky.

Also, go to nerd fitness and read their lifting 101. Also read about Staci on the nerd fitness site. Check out starting strength 5x5, and look into the new rules of lifting for women. EliteFTS had a great video series on "So you think you can..." Squat, bench, dead lift, etc. Watch, learn, practice. Start with the weight low. With a progressive weight program you'll be at heavy enough weights soon enough.

Good luck.

sarahrbraun

lisalsd1 wrote: »

Best thing to do, if you have access, is to talk to a trainer at your gym. My husband signed up for 3 sessions with a trainer at our gym. It was $100, but well worth it. The trainer instructed him on proper form with a bar. I was using machines and dumb bells, pretty much sounds like what you are doing. I couldn't lift a 45lb bar or 45lb plate to start. My husband worked with my on my form with a barbell. I went from squatting an empty bar (45lbs), which was heavy for me...to now squatting 145lbs.

As for a program, you can pick your own. You can look on the forums for recommendations like New Rules, 5x5, etc.

This^^^

When I first started squatting, I was REALLY worried about the weight of the bar (my gym uses the 45lb Olympic bars) being too much. I just made sure I set the safety bars on the cage, and had someone spot me if I needed it. That was 2 years ago. Last month I hit a new record-- 225lbs. A couple guys at the gym were in awe when I did one squat at the same weight they had just done a set of 5 with.

You CAN do it. Don't be afraid to ask a trainer to check your form or spot you.

zipa78

JoRocka wrote: »

came to say broom...

someone already said it.

so yeah- practice with a broom- use DB's to get stronger if you REALLY honestly feel like the barbell is to heavy. And work into it.

Don't worry if you don't "feel" strong- just getting started is a big step.

I don't really think that a broomstick will do you any good, might just as well do plain bodyweight squats without the cleaning equipment. The biggest difference between BW squats and barbell squats isn't really the added weight or having your hands up on your shoulders, but the vastly different center of gravity. You can't really mimic that without actually putting a barbell on your back.

Now, if a standard olympic barbell is too heavy, you could use an EZ-bar, but honestly, I'd just do strict form bodyweight squats until the bar no longer feels overpowering. And that shouldn't take very long.

JoRocka

zipa78 wrote: »

JoRocka wrote: »

came to say broom...

someone already said it.

so yeah- practice with a broom- use DB's to get stronger if you REALLY honestly feel like the barbell is to heavy. And work into it.

Don't worry if you don't "feel" strong- just getting started is a big step.

I don't really think that a broomstick will do you any good, might just as well do plain bodyweight squats without the cleaning equipment. The biggest difference between BW squats and barbell squats isn't really the added weight or having your hands up on your shoulders, but the vastly different center of gravity. You can't really mimic that without actually putting a barbell on your back.

Now, if a standard olympic barbell is too heavy, you could use an EZ-bar, but honestly, I'd just do strict form bodyweight squats until the bar no longer feels overpowering. And that shouldn't take very long.

There is a distinct difference in form (for me and many others) between broom/bar and body weight only. I am much more pitched forward without a bar since I grew up doing them with my arms in front of me (like catching a football).

Mechanics are just slightly different and to me it bears noting the difference and adding the changes things.

zipa78

JoRocka wrote: »

There is a distinct difference in form (for me and many others) between broom/bar and body weight only.

I'm sure there is. Most often though the BW squat will resemble the barbell squat, whereas the broomstick will result in a much more upright posture.

Sam_I_Am77

So much advice in this thread, confused yet? It's hard to say and I'm curious if you played soccer or if you play soccer. If either is true, I wonder how your ankle and hip mobility are because it's not uncommon in soccer players, especially female soccer players, for them to have poor mobility. Also, how quad dominant are you. Some of that may dictate where and how you start, if you belong to a gym and have trainers with a CSCS or NASM PES / CPT I would start there and get a good KCA done.

Here's what I think you should takeaway from this thread.
1. IF (definitely "if") you can properly do compound movements then that's a good place to start. For instance, just because one can get into a squat position that resembles a correct squat doesn't mean they're doing it correctly. If you can't, then some isolation or unilateral work may need to be done first. Something like Step-Ups (using a box where thigh is parallel to floor), Walking Lunges, and Back Raises are really good exercises. I challenge many in this thread that only Squat & Deadlift to put a barbell on their back do a step-up onto a box with thigh to parallel and hold their alternate foot up in-front at the end of the movement for 6-10 reps per leg.

2. Know your goals and work towards them. There's a difference between training for athletics and training to be in-shape. If you play Soccer still, then you need to work on mobility, posterior-chain development (glutes, hamstrings, low-back) as well as other Core muscles (couple actually are part of the posterior-chain), power / rate of force development, balance.

3. More on Core training. Take the time to do a little Core work, squats (including front squats) and deadlifts do not activate the Core as much as some think it does. Not saying they don't because they obviously have some, but they're not the end-all to Core development. Improved Core strength helps every day function and can help prevent injuries. Not to mention it will help your strength in compound lifts. Where do most people fail in the squat and deadlift; it's not in their legs.