Squat progression

stumblinthrulife

I'm starting to plan my move from machines and body weight to free weight compound lifts. I'm gravitating towards Starting Strength as my beginner program .

Since I'm too much of a miser to spring for a personal trainer, I want to prepare well, and where possible learn good form before I even touch a barbell.

The article and video below look (to my untrained eye) like a good way to prepare for squats. What are your opinions?

http://www.dieselsc.com/how-to-build-strength-simple-squat-progression/
http://www.youtube.com/watch?v=1ZNELZKigUk&feature=player_embedded

Is there any sort of similar progression I can do for deadlifts?

Same for power cleans. What is the safest way to learn good form on this exercise without a PT?

PriceK01

I'm doing Starting Strength, too. Read the book, it really does help! I bought the ebook version and refer to it all the time in the weight room. I also watch lots of form videos and record myself on occasion so that I can see what I'm actually doing. Also, looking at the videos and book give me something to do between sets to make sure I actually rest enough:)

Take a look at the SS WIKI. Lots of great info there, as well as a spreadsheet to track your progress and calculate your warmups. I printed it poster sized and hung it on my weight room wall to make it easy to see.

Sarauk2sf

I would refer to this for technique http://startingstrength.wikia.com/wiki/FAQ:The_Lifts

as well as watch Rippetoes other vids on youtube

You can also refer to the thread here: http://www.myfitnesspal.com/topics/show/852401-proper-form-and-technique-sources


As far as a routine however, I would lean towards StrongLifts or AllPro as you get more volume in.

AllPro can be found here - I also like it as there are more lifts and you start out at a slightly higher rep range (and therefore slightly lower weight) so you can focus on form more.

http://forum.bodybuilding.com/showthread.php?t=4195843&page=1

stumblinthrulife

I would refer to this for technique http://startingstrength.wikia.com/wiki/FAQ:The_Lifts

as well as watch Rippetoes other vids on youtube

You can also refer to the thread here: http://www.myfitnesspal.com/topics/show/852401-proper-form-and-technique-sources


As far as a routine however, I would lean towards StrongLifts or AllPro as you get more volume in.

AllPro can be found here - I also like it as there are more lifts and you start out at a slightly higher rep range (and therefore slightly lower weight) so you can focus on form more.

http://forum.bodybuilding.com/showthread.php?t=4195843&page=1

That AllPro routine looks interesting. Not that I'm educated enough to really judge it against SS or SL. I guess I went towards SS because Rippetoe seems so well respected.

I will digest some of these resources, and see where they land me. Thanks!

jonnythan

Bring a camera and tripod and record yourself. This is super important. You will see many things you won't be feeling or seeing in the mirror.

stumblinthrulife

Bring a camera and tripod and record yourself. This is super important. You will see many things you won't be feeling or seeing in the mirror.

This was definitely part of my plan. I will probably regularly bug the group with videos of my form for critique. I am truly terrified of picking up a serious injury through poor form.

PriceK01

Did you see this? http://www.myfitnesspal.com/topics/show/1018359-do-you-cave-in-when-you-squat

I think it may be just what you are looking for

bostonwolf

Bring a camera and tripod and record yourself. This is super important. You will see many things you won't be feeling or seeing in the mirror.

This was definitely part of my plan. I will probably regularly bug the group with videos of my form for critique. I am truly terrified of picking up a serious injury through poor form.

You don't need to be terrified, but definitely err on the side of caution. If I was beginning SS I'd probably go at VERY light weights and just add 5lbs per workout until things started getting tough. That should give you enough low-weight repetition to lock down your form.

Don't forget warm-up sets either. Rippletoe mentions them constantly for good reason and people tend to just blow them off. Don't.

paprad

On this thread: http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells there was a recommendation to do goblet squats. I googled them up and I can see how I use them with one large dumbbell - but are these just equivalent to doing the squat with the same weight on a barbell? or are they structurally different in action? The basic movement

as he says here : http://www.bodyweightcoach.com/02/goblet-squat/

seems to be the same as that of a normal parallel squat - so does the holding of the weight in this form do somehting different to the body as opposed to holding a barbell?