beginner questions
happyfrogg
Posts: 86 Member
Hi everyone, I've been lurking on here for a little while and I'm finally ready to start working on heavy lifting (again... I tried NROL about a year ago but it got too complicated for me to do easily-- SL seems much more manageable). I have two questions before I get started:
1) my (university campus) gym does not allow overhead barbell lifts-- I'm guessing for safety / liability reasons-- so basically I can't do the OHP with a bar. Would dumbbells be ok in this instance? Are there any other exercises that would be a good replacement or adaptation of the OHP?
2) I am super out of shape with a weak core (well, a weak everything, really) and I'm also very inflexible. Doing body weight squats, I cannot even make parallel, let alone get lower than that, even with a wider stance. Should I just keep doing body weight or lightweight squats until my flexibility & core strength improve, or can I get started with the 45 lb bar and work on form with that? (Hope that question makes sense...)
Thanks in advance, guys! Any advice is much appreciated.
1) my (university campus) gym does not allow overhead barbell lifts-- I'm guessing for safety / liability reasons-- so basically I can't do the OHP with a bar. Would dumbbells be ok in this instance? Are there any other exercises that would be a good replacement or adaptation of the OHP?
2) I am super out of shape with a weak core (well, a weak everything, really) and I'm also very inflexible. Doing body weight squats, I cannot even make parallel, let alone get lower than that, even with a wider stance. Should I just keep doing body weight or lightweight squats until my flexibility & core strength improve, or can I get started with the 45 lb bar and work on form with that? (Hope that question makes sense...)
Thanks in advance, guys! Any advice is much appreciated.
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Replies
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At 208lbs, I have limited flexibility and can't get parallel in my squats. I do find that my squats get deeper as I add weight. I'm currently at 65lbs and can get "almost" parallel when I concentrate on a neutral head and my hip thrust. I think the flexibility just comes with practice.
However, as a SL5x5 novice, I do defer to my more experienced sisters.0 -
1.) Yes, dumbbell OHP is fine. Just note that a barbell is actually easier to control than two dumbbells. That means you will probably be lower in overall weight than what you could do with the bar. You will need to really focus on the movement and keep the weight light until you can build the support and stability muscles up. I don't know of a replacement that is better than just using the dumbbells.
2.) You can start with body weight squats or even try starting with box squats. http://stronglifts.com/build-explosive-strength-how-to-perform-box-squats/ Box squats will help you develop proper form, you won't be afraid of tipping over as you go deeper (cause the box will catch you), and you can work with or without weight. Your flexibility will come with work. Many of the ladies here add a day or two of yoga to non-SL days. Yoga will also be great to help strengthen your core.
Welcome to the program and the group! SL is a great program that is easy to follow and build some good strength with.0 -
OHP with dumbbells might be even better than with a barbell, though it is a very different exercise form-wise. You don't have to get your head around the bar, for one thing, an you can get a fuller range of motion by bringing the dumbbells together over your head, which you cannot do with a barbell. So I am all for the dumbbell OHP. The difference in weight between my dumbbell and barbell lifts is about 5 lb (barbell is heavier)--negligible, really. So go for it.
About flexibility--get Starting Strength, and practice the squat stretches he recommends in that book. The Kindle sample contains the entire chapter on squats, and he discusses a Malasana-type stretch that you can do for getting below parallel.
Some additional stretches and squat troubleshooting discussed here:
http://www.lift-run-bang.com/2010/04/developing-your-raw-squat-pt-i.html
http://www.lift-run-bang.com/2010/04/developing-your-raw-squat-pt-2.html0 -
Thank you all so much-- this is super helpful advice! I'm glad the dumbbell OHP is as good as the barbell. Also, I just found a gym buddy who's going to start working out with me next week, in part to help me feel a little less awkward going in to the "man cave" (I'm sure I'll get over this stupid intimidation factor soon). And in the meantime I'll be stretching these resistant legs of mine.
Thanks again, I really appreciate it. 0
