Empty Bar Is Too Heavy ...
KirstenTheFamilyCoach
Posts: 327 Member
Per your suggestion I'm starting StrongLifts. I've read the book and watched the video(s). I totally understand the reasoning behind getting away from the Smith Machine and other machines. Here's my thing: my gym only has 45 lb straight barbells. The only bars that weigh less are the curved ones. Do I modify the exercises with the curved bars until I can use the 45 lb bar and maintain good form or do I stay on the Smith Machine?
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Which exercises are you having trouble with using just the bar?0
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The Overhead Press
I can do it but I can't keep my form in good order.0 -
Just adding this to my topics because I believe I'd have the same problem so I wanna see the reply. I've been working on the machines, making progress, but I really wanna get to free weights0
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The empty bar was too heavy for me too when I first started doing OHP's. What worked for me was just keep trying. Perseverence until you can do 5 reps of 5, then add weight. If you can only do 3, do 3. Next time do 4, etc.0
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This is common with overhead press. Use dumbbells until you can handle the bar. Even when you can handle the bar for your work sets, dumbbells will still come in handy for warmup sets. Arguably, dumbbell overhead press and dumbbell bench press are better exercises than their barbell counterparts because they recruit more muscles for stabilization.0
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I'll do this tomorrow! Do I do a total of 45 lbs (20 in each hand) or 45 in each hand?0
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Feel it out. I'd say grab a pair of 10's and do 5-10 reps. Then increase slowly. Maybe your comfortable working set for now will be 30 lbs (15 in each hand). Whatever it is this week, next week you'll be stronger. When you can do 22.5 in each hand, then you switch to the barbell for those sets or heavier.0
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Nothing to add - just nodding at taso.
Actually,,,I will add, just for context, I do different rep ranges for barbell and dumbbell presses so I am making a bit of an estimation, but I can probably do about the same for the combined dumbbell weigh (both added) as I can for the barbell OHP...which now makes me think I probably need to check my form on that.0 -
I just wanted to add to Taso's suggestion of using dumbbells. Even though I can use an empty bar now, dumbbells are still helpful to me because my left arm is a fair bit weaker than my right. Using dumbbells helps me push my left arm more, since I'm not doing, say, 60% of the lift with my right arm and 40% with my left, the way I do with a barbell.0
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I agree, since your gym doesnt' have the straight bars at preset weights under 45, dumbbells would be your next best bet
Dont' feel bad if your OHP numbers are lower than your other numbers, I've been lifting for almost a year and mine is still only at 65-70 lbs depending on the day! They're tough! Congrats on starting stronglifts!! 0 -
My gym has a 'women only' room, in which they had pre-made bars from 5kg - 20kg (20kg is the same as the empty Olympic bar).
I used those until I could do the empty bar.
Then I had to move into the general weights area. Also known as 'the boys side' of the gym.
Edited to add, sorry, I realised that this was the least helpful comment ever.0 -
My gym has a 'women only' room, in which they had pre-made bars from 5kg - 20kg (20kg is the same as the empty Olympic bar).
I used those until I could do the empty bar.
Then I had to move into the general weights area. Also known as 'the boys side' of the gym.
Edited to add, sorry, I realised that this was the least helpful comment ever.
It was helpful....some gyms have bars that weigh less than 45lb, if you cannot lift a 45lb one, ask if there are lighter ones.0 -
tagging for the info...0
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You guys are SO helpful! Thanks!0
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I was wondering about this, too. I was cleaning and rearranging my weight room, and my straight bar felt heavier than I remember! I'd like to start lifting once it warms up down there (unheated room), but might need to start out with dumbbells (or buy a light bar).0
