Alternative to DeadLifts/Rows?

mhotch

I have found that those "mean scary guys" are the nicest people you want to meet. They have helped me in so many ways, and one in particular is pushing me just past my comfort zone. I am amazed at what I can lift with a little encouragement. if a barbell is available, go take it and do what you need to do.

I do agree with above posters. It is so worth having a trainer to get you started in the right direction. Proper form is so important.

rainbowbow

Thanks everyone! I didn't really mean "scary". I just kind of feel like an *kitten* taking a bar from the bench when people have to stand and wait to get their bench press in. (because apparently everyone in my gym does bench press on every workout).

I'm confident that I have proper form- just finding resources is the problem! I'll make it happen and appreciate all the responses!

Thanks

rainbowbow

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!

Also yes the smith machine. I can do squats or squat and presses with 20lbs in each hand, but give me a bar and I feel like in going to fall on my butt! (maybe its mental?) again maybe part of the problem is it seems like we have a shortage in our gym. :P

I almost wish I could just buy one and some weights and do this at home! But alas that's not possible.

JNick77

I agree, I think most of the guys would think it's cool that you want to lift like that and would help you. I think it's cool as hell personally.

Trainers... Pay attention to the trainers and see how they workout and see if you can tell if they know what they're doing. Maybe it's just the trainers at my gym that suck because they're less knowledgeable about doing lifts correctly than most of the regulars that come in. Honestly, your best bet is to go online and grab some videos on YouTube. For deadlifting look for anything from Dave Tate, Jim Wendler, Mark Rippletoe, Andy Bolton, even Christian Thibideau.

RE Alternative Exercises: There are alternatives like the DB DL, just don't think of it as a true replacement because it's a different movement pattern. Nothing wrong with DB DL's, but it's not the same. Learn the conventional DL or even Sumo DL.

rainybelle

The rowing machine is awesome as it is cardio and strength training combined, but it is Hard. Um I use tension bands myself as it is easier on the ligaments. I once hurt myself throwing a football and it was never the same.
Yeah I agree : Rainbowbow. There are so many guys at the gym and they kinda occupy a certain spot... and I used to try and work around them. Now I just workout at home. But year you can do it all with Tension Bands

chuisle

Also yes the smith machine. I can do squats or squat and presses with 20lbs in each hand, but give me a bar and I feel like in going to fall on my butt! (maybe its mental?) again maybe part of the problem is it seems like we have a shortage in our gym. :P

I almost wish I could just buy one and some weights and do this at home! But alas that's not possible.

Some gyms have a plastic bar sitting around, try with that first if you can (or even a broom at home) to get the feel of something there. Then if you can do proper squats with 40 lbs of dumbbells you can do it with an oly bar, just ease yourself in.

You are paying for that gym! You have every right to use the equipment as those guys or anyone else! Jump in line, wait your turn and take it for your reps! In both deadlift and squat they are only 2-3 sets right in a row so that's not at all unreasonable.

In the last part of the book Lou talks about how he can't make you do any of this and that you have decide to do it (or something like that...its the last few pages). Don't let a silly bar be that thing.

zafferFL

to the experts? Can an EZ bar double up as a deadlift bar? will the odd grip change the motion at all?

If not, then there should be a lot floating around, LA fitness goes up to 100 lbs on the EZ's so should be good for starting out

zafferFL

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!

^ This on smith machines... I've seen some SCARY movements on these things...that smith guy should be ashamed of himself

JNick77

to the experts? Can an EZ bar double up as a deadlift bar? will the odd grip change the motion at all?

If not, then there should be a lot floating around, LA fitness goes up to 100 lbs on the EZ's so should be good for starting out

Interesting suggestion, not sure to be honest. Guessing I'd say it wouldn't change much of the motion at all. Try it and tell us. I didn't even realize EZ bars went that heavy. I've seen Fat bars but nothing like that.

swilk627

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!

^ This on smith machines... I've seen some SCARY movements on these things...that smith guy should be ashamed of himself

Really? Ugh....I asked the gym people to show me the squat rack and that's what they pointed me toward. Guess I need to reevaluate that.

JNick77

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!

^ This on smith machines... I've seen some SCARY movements on these things...that smith guy should be ashamed of himself

Really? Ugh....I asked the gym people to show me the squat rack and that's what they pointed me toward. Guess I need to reevaluate that.

Wow, yeah don't ask them for help. LOL. The Smith machine has it's place but not for this, stick to Back Squats in the Squat Rack (full rack or half rack).

A full rack will look something like this, http://www.flexcart.com/members/elitefts/default.asp?cid=391&m=PD&pid=3234

A half-rack will be some version of the full rack with some section of the front lopped off basically.

swilk627

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!

^ This on smith machines... I've seen some SCARY movements on these things...that smith guy should be ashamed of himself

Really? Ugh....I asked the gym people to show me the squat rack and that's what they pointed me toward. Guess I need to reevaluate that.

Wow, yeah don't ask them for help. LOL. The Smith machine has it's place but not for this, stick to Back Squats in the Squat Rack (full rack or half rack).

A full rack will look something like this, http://www.flexcart.com/members/elitefts/default.asp?cid=391&m=PD&pid=3234

A half-rack will be some version of the full rack with some section of the front lopped off basically.

Yeah, that's right next to this machine. Next time, I'll know. I really hate this Y that I'm going to. I wonder if me using this thing could be why I'm having a hard time achieving good form.

iKristine

You could DL just the bar. 45lbs and go from there.

The average person should be able to start at around 95 lbs. All though at first this might "seem" hard until your hands gain enough strength to support the weight, your body will not shudder.

JNick77

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!

^ This on smith machines... I've seen some SCARY movements on these things...that smith guy should be ashamed of himself

Really? Ugh....I asked the gym people to show me the squat rack and that's what they pointed me toward. Guess I need to reevaluate that.

Wow, yeah don't ask them for help. LOL. The Smith machine has it's place but not for this, stick to Back Squats in the Squat Rack (full rack or half rack).

A full rack will look something like this, http://www.flexcart.com/members/elitefts/default.asp?cid=391&m=PD&pid=3234

A half-rack will be some version of the full rack with some section of the front lopped off basically.

Yeah, that's right next to this machine. Next time, I'll know. I really hate this Y that I'm going to. I wonder if me using this thing could be why I'm having a hard time achieving good form.

It's possible the Smith Machine is affecting your form because it can be restricting.

nutandbutter

Since we're talking about squats now, this video is phenomenal!

http://startingstrength.com/index.php/site/platform_the_squat_bar_position