Alternative to DeadLifts/Rows?

rainbowbow

Hello!

I am doing the New Rules of Lifting plan. (Stage 1) I have a membership to LA Fitness and they have no barbells! Well they do, But they are all at benches and mean-scary looking guys are always over there benching 150 pounds on them. Are there any machines that maybe i havent seen that work a similar muscle group? Or is there such thing as an assisted Deadlift like there are the assisted squats?

I really want to do them but I'm getting frusterated by the lack of tools.

Also, The only row machine that i can see is one where you use your legs and the seat slides back and forth on a rail. Im assuming this is for cardio. I know how to do dumbbell rows... are these as effective?


Sorry, i know that none of you know MY specific gyms equipment... i'd just like to be prepared for tonight!

rainbowbow

Bump! Please help!

rainbowbow

Bump!

Sl1ghtly

Nope. Go do the dead lifts. They will be impressed, I promise.

HelloDan

Honestly, just go over to the area with the big scary men, and use the weights. You might feel embarrassed at first, but you'll realise that these guys are just doing there own thing too, and they don't care what you do. The free weight section isn't guys only, but sadly too many women have some fear of this area and don't use it.

Sincerely

One of the big scary guys!

ster81

Try using an ez curl bar if all the other bars are being used up. Its shorter, but it will work. You can also use them to do bent over rows.

justdoit_steph

I just started using the row machine and I also thought it was more like cardio. However, for me I could really feel it in my shoulders and back. I feel a whole lot more with this machine than the actual dumbbells. Especially if you put the resistance up really high. We also have some stationary row machine but I prefer the one where you sit and push with your legs.

ETA: I'm also scared of the big scary guys The gym at work isn't so bad but when I went to Gym X they seriously intimidated me.

JNick77

Don't be scared by those guys, 150lbs isn't all that strong.

For Deadlifting... there's really no alternative to a Deadlift. If you can find a bench that's open grab the bar off of it and find some open floor to Deadlift on. Dumbell DL's aren't the same.

Does the gym have a T-Bar row machine? It's a small machine that you load regular plates on. That's a pretty good alternative to Barbell Rows.

Rae6503

Do they have a squat rack? First you should be doing real squats with that. Not sure what an "assisted squat" is. Second, use that bar for your dead lifts.

maryloo2011

I'm not sure what your gym is like, but see if you can pay a trainer for one or two sessions or get one of the gym workers (preferably someone with the words "fitness" "helper" in their job title to a) get you in the weight room with those big scary guys and b) show you proper form. OR ask one of those big scary guys for help.

rogermedic71

Dont let the guys intimidate you. There is no better strength training exercise than deadlifts.

HelloDan

OR ask one of those big scary guys for help.

Totally agree!
Should have added this in my post.

Also remember the guys are only scary in your mind, when really for the most part, they are just normal people (with big muscles) although of course you get the odd jerk anywhere.

katzblood

On Tuesday I had to go ask a big scary guy which bar to use for deadlifts at my gym and he helped point me over to the squat rack. He was very nice about it. I'm very excited to go back today and do squats at the squat rack!

swilk627

I've found that the big scary guys are actually not all that scary. They are actually rather impressed by girls hanging in there with them. And, they are always more than willing to recuse a damsel in distress and show her how to do things.

And for rows - I personally prefer barbell rows over the bent over dumbbell rows.

mjp202

You're not alone--guys who want to deadlift at big commercial gyms have the same problem. Just grab a bar from an empty bench or from a squat rack, and move it to an open area where you can comfortably deadlift. As long as you put it back when you're done, nobody should mind (and every big scary guy I've ever met has been impressed by women deadlifting!).

UponThisRock

mean-scary looking guys are always over there benching 150 pounds on them.

This made me lol.

You can deadlift with dumbbells if you want. These are typically done with your hands at your side.

fakeplastictree

Like others have said, just go over there and take the bar when it's not in use. Put a quarter down to show you are next in line if you must. Other than that, you can use dumbbells as well.

grapenutSF

mean-scary looking guys are always over there benching 150 pounds on ph.d.

You can deadlift with dumbbells if you want. These are typically done with your hands at your side.

No you can't. Not if it's because the guys scare you. Face this fear. It will subside quickly, I promise.
:flowerforyou:

UponThisRock

mean-scary looking guys are always over there benching 150 pounds on ph.d.

You can deadlift with dumbbells if you want. These are typically done with your hands at your side.

No you can't. Not if it's because the guys scare you. Face this fear. It will subside quickly, I promise.
:flowerforyou:

why not?

ninerbuff

mean-scary looking guys are always over there benching 150 pounds on them.

This made me lol.

You can deadlift with dumbbells if you want. These are typically done with your hands at your side.

This. You can use dumbells for both deadlifts and rows.


A.C.E. Certified Personal Trainer
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Trail_Addict

One-armed Dumbbell Rows, T-bar rows, Inverted Rows, and Bent-over Rows can all be done as well.

fakeplastictree

mean-scary looking guys are always over there benching 150 pounds on ph.d.

You can deadlift with dumbbells if you want. These are typically done with your hands at your side.

No you can't. Not if it's because the guys scare you. Face this fear. It will subside quickly, I promise.
:flowerforyou:

why not?

I think She was joking. Saying that she should face her fears instead.

jjblogs

I am so lucky at my gym. For some weird reason even the guys don't use the rack as much as they use the Smith machines. I rarely have to ever wait to get the rack. It's a smaller gym, so maybe that's the reason.

Just shove a couple of those guys out of the way and go for it...hehe. Don't let them intimidate you....they usually aren't as mean as they look. Well, usually..;P My son said there was a one meany there one time who told him to get out of the way..:(

SergeantSunshine_reused

Don't let the guys get in the way of your workout. Not a good excuse! Just grab a bar from a squat rack :]

fakeplastictree

I am so lucky at my gym. For some weird reason even the guys don't use the rack as much as they use the Smith machines. I rarely have to ever wait to get the rack. It's a smaller gym, so maybe that's the reason.

Just shove a couple of those guys out of the way and go for it...hehe. Don't let them intimidate you....they usually aren't as mean as they look. Well, usually..;P My son said there was a one meany there one time who told him to get out of the way..:(

So true. I had this one really buff guy that looks all scary standing in front of me one time. I said excuse me so I could get the dumbbells I needed. He moved and pointed to the heavy ones he was using and told me that I'd be on those soon. Haha.

duharvalgt

bumb for later

ednabnana

I agree with the rest of them!

I brought myself over to that area & I was pretty scrawny to start with. I am now able to deadlift 60 lbs heavier than what I started with. If I let those BUFF girls intimidate me, I would have never gotten better.
I know people (friends) that does not want to go to the gym with me. Their excuse they are not in shape. I laugh.

Do it! Go there! ))

grapenutSF

mean-scary looking guys are always over there benching 150 pounds on ph.d.

You can deadlift with dumbbells if you want. These are typically done with your hands at your side.

No you can't. Not if it's because the guys scare you. Face this fear. It will subside quickly, I promise.
:flowerforyou:

why not?

I meant it lightheartedly. But here's my reasoning. Lifting heavy has a lot to offer. Beyond the obvious physical benefits, part of what it offers --to me at least-- is growing confidence. And the thrill of feeling a little tenacious. Facing the guys who intimidate you might be an opportunity to get that tenacity going. And probably also learn there's nothing to be intimidated about.

Just my 2 cents.

lunamare

I'm not sure what your gym is like, but see if you can pay a trainer for one or two sessions or get one of the gym workers (preferably someone with the words "fitness" "helper" in their job title to a) get you in the weight room with those big scary guys and b) show you proper form. OR ask one of those big scary guys for help.

Ding Ding Ding!!! This answer!! Ask a trainer or someone who works in the gym to show you where the weights are to do the exercises that you want to do. Do not be afraid of the guys! If they do something stupid like make dumb comments or be rude to you - tell the owner of the gym! When they get asked to leave and not return they might realize that they shouldn't act like that.

Elizabeth_C34

OR ask one of those big scary guys for help.

Totally agree!
Should have added this in my post.

Also remember the guys are only scary in your mind, when really for the most part, they are just normal people (with big muscles) although of course you get the odd jerk anywhere.

YUP

I go to LA Fitness with all scary dudes too, and they are so helpful. Some are guidos (think Jersey Shore), but most of them are normal, sweet, helpful guys who have been great support for me.

chuisle

Hey, I am almost finished with stage one and really suggest you just use one of the bars from the bench. Just wait until one is open and grab it.

Also, by assisted squats do you mean a smith machine? (the bar is connected to metal pole that limit its mobility) If so...step slowly away from these and never go back. It's worth the trouble to be using "oly" bars (the big 45 lbs ones at the bench presses) for all your squats and deadlifts in this program. You will eventually get to a point where you can't continue to use dumbbells. Might as well start now!

I actually have to move an extra oly bar from another place in the gym over to the smith squat rack and use that to do these exercises (deadlift can be of course done in any open space). Just do it!