New Rules of Lifting for Women Question

MrsB724
MrsB724 Posts: 247
in Fitness and Exercise
I've just started NROLW workout plan....I want to lift like a man and look like a goddess!

I would like to preface this by saying I am a gym newbie.....just joined a few days ago.

The problem I am having is with the deadlifts. There appears to be only one bar available at my gym and the hardcore lifter dudes are always using it.

I am wondering if there is a substitution for the deadlift or can I use one of the "preloaded" barbell things that already have weight placed on them (the ones I am talking about are not straight bars but have gripy places that bend upward)....thoughts?

I did do a search first and didn't see much on this topic. Any other NROLW tips and advice/encouragement welcome. NROLW friend requests would be looked upon favorably :tongue:

Please don't be snarky or mean here folks....I am terrified of posting for fear of being blasted on the forums :grumble:

Replies

  • chayleah
    chayleah Posts: 51 Member
    Depending on how much weight you are doing, you can use dumbells for deadlifts.
  • ShibaEars
    ShibaEars Posts: 3,928 Member
    you could probably even use a medicine ball to do them, there should be several weight choices for you.

    I also sometimes do them with a weight plate, just hold it around the edge, or with the holes if it's a heavier plate.
  • rockermom5
    rockermom5 Posts: 58
    I'm new to this too....just started following it, actually, so just as much of a newbie as you! :) Depending on how far your preloaded weights go, they should be fine, I would think. I know ours go up to about 70 or 80 lbs (possibly more, but I haven't looked too closely, as I tend to use the 20 - 40 lb ones for various different exercises).
  • sthrnchick
    sthrnchick Posts: 771
    You definitely can use dumbbells if the bar is not available!
  • spammyanna
    spammyanna Posts: 871 Member
    The preloaded ones should work just fine.

    There is also a group on here:

    http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

    They have lots of great tips and support!
  • AZKristi
    AZKristi Posts: 1,801 Member
    I've use the smaller fixed weight barbells for deadlifts with no problems. I hate waiting for the big barbell to become available.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    At the gym I go to the pre-loaded bars only go up to 20kg which is the same as an empty bar, so I would say no.

    The bars you are talking about might be curl bars, so you might get a few weird looks if you use them for deadlifting... just say'n.

    HOWEVER, if you don't mind a few odd looks, you could probably use it.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    This is a curl bar:

    bsw_Page_1.jpg

    They weigh 7kg, and the regular bar weighs 20kg.
  • KCoolBeanz
    KCoolBeanz Posts: 813 Member
    I don't follow this particular plan, but I do use dumbbells to do my deadlifts :-)
  • knk1553
    knk1553 Posts: 438 Member
    pre-loaded or dumbbells if you can get enough weight on them should be fine! Also, depending on your confidence, you can always ask the guys lifting if you can get in on the rotation for the bar or when they'll be finished with it. I've totally done that before....gotten some weird, yet impressive stares when I ask. I started it this week and absolutely love the program!
  • yocando
    yocando Posts: 101 Member
    You can use whatever works for you. A bar, even if its a curling bar, will work- but your form will probably suffer with that not being a straight bar. But maybe not. Keep your back flat, and lower slowly--abs tight.
  • ellie319
    ellie319 Posts: 139 Member
    Make sure your back stays straight so u dont strain anything...i recommend a mirror to keep your propure posture!
  • MyOwnSunshine
    MyOwnSunshine Posts: 1,312 Member
    I started out using the pre-loaded bars and had to work up my courage and confidence to use the regular bar. It is a pain in the *kitten* to try to work out when a bunch of guys are camped out in the squat rack, but I'm learning to time my warm-up so I can jump off the treadmill and get over there whenever there's an opening. Eventually, you will have the courage to ask to work in to the rotation for deadlifts.
  • ChristyU74
    ChristyU74 Posts: 234 Member
    Best wishes with the program! I just finished Stage 7 last week, and I am hooked on heavy lifting! :smile:
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    the preloaded ones should be fine, but dont be shy get in there and ask them if you can work in to do your deadlifts. you have as mich right to be in the weight room and use the equipment as they do.
  • MrsB724
    MrsB724 Posts: 247
    Thanks everyone for the help and advice!

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