How to start lifting when you can't lift the barbell?
Replies
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Unracking... I tried just for kicks to have my friend lift it on to my shoulders and i was able to squat relatively well... it is just getting it on and off my back that is the problem.I meant which part, while attempting the 45lb bar, do you find yourself struggling, while squatting. Unracking, setting up, the top of the movement, the bottom, etc.
Has anyone used weighted bars?
we have these at my gym
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[/img]
I'm confused. Your gym doesn't have a squat rack?
She can't handle the 45lb bar yet. She is needing to work up to it.0 -
Unracking... I tried just for kicks to have my friend lift it on to my shoulders and i was able to squat relatively well... it is just getting it on and off my back that is the problem.I meant which part, while attempting the 45lb bar, do you find yourself struggling, while squatting. Unracking, setting up, the top of the movement, the bottom, etc.
If you can squat the weight of a 45lb bar then just use the squat rack to put the bar on your shoulders. I squat around 150lbs and there's no way I'd be able to put the bar on my own shoulders. That's kinda the whole point of the rack.
Set the pins up slightly lower than your shoulder height so you have to bend your knees slightly to get under it then just push the bar up and over the pins.
If your gym doesn't have a squat rack then I'd consider changing gyms if you want to start a program like 5x50 -
Unracking... I tried just for kicks to have my friend lift it on to my shoulders and i was able to squat relatively well... it is just getting it on and off my back that is the problem.I meant which part, while attempting the 45lb bar, do you find yourself struggling, while squatting. Unracking, setting up, the top of the movement, the bottom, etc.
Has anyone used weighted bars?
we have these at my gym
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[/img]
I'm confused. Your gym doesn't have a squat rack?
She can't handle the 45lb bar yet. She is needing to work up to it.
She replied to another poster that she could squat it when her friends put it on her back...that's why I'm asking about the squat rack. Maybe I'm just reading it wrong?0 -
Unracking... I tried just for kicks to have my friend lift it on to my shoulders and i was able to squat relatively well... it is just getting it on and off my back that is the problem.I meant which part, while attempting the 45lb bar, do you find yourself struggling, while squatting. Unracking, setting up, the top of the movement, the bottom, etc.
If you can squat the weight of a 45lb bar then just use the squat rack to put the bar on your shoulders. I squat around 150lbs and there's no way I'd be able to put the bar on my own shoulders. That's kinda the whole point of the rack.
Set the pins up slightly lower than your shoulder height so you have to bend your knees slightly to get under it then just push the bar up and over the pins.
If your gym doesn't have a squat rack then I'd consider changing gyms if you want to start a program like 5x5
My gym has a squat rack i just cant lift it on and off my back... I will have to try this method thank you!
I think i may start off with the weighted bars just to get a feel for it.
I want to make sure that i am in control while im lifting since this honestly is a heavy weight for me.0 -
All great suggestions up there. And don't worry about the "girly" colors on the weighted bars. Just put on your mean face when you do the work. That will cancel out the girly factor. :laugh:
But srs, I think it's great that you're gonna be doing squats. What about the rest of the big 4 lifts?0 -
Drop sets have always helped me gain more strength and increase my weight. I start with a heavy weight such as a 15lb bicep curl. Even if I can only do 5. Then I immediately drop to 12lbs, then 10lbs. By the end of the month I can usually do 10 reps with the 15lb dumbbells. I also use this on my male clients who need help increasing their strength and muscle mass.
http://en.wikipedia.org/wiki/Drop_set0 -
All great suggestions up there. And don't worry about the "girly" colors on the weighted bars. Just put on your mean face when you do the work. That will cancel out the girly factor. :laugh:
But srs, I think it's great that you're gonna be doing squats. What about the rest of the big 4 lifts?
the weighted bars should work just as easily for the barbell rows, bench press, dead-lift and overhead press right? i just assumed it would work .... except on the barbell rows+deadlifts i will have to hang the bar inbetween lifting instead of going all the way to the floor,that could be an issue.0 -
bump0
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I was totally terrified of that being something that I would have to contend with so my Fitness Harpy (PT) started me with 5lb then 10lb dumbbells . Now I may not be super strong, but I can use the barbell with 20lbs on them. Makes me happy.
^ :laugh: do you call your PT 'fitness harpy' to her face?
ETA: i guess you call her 'Fitness Harpy, Ma'am'!!!0 -
All great suggestions up there. And don't worry about the "girly" colors on the weighted bars. Just put on your mean face when you do the work. That will cancel out the girly factor. :laugh:
But srs, I think it's great that you're gonna be doing squats. What about the rest of the big 4 lifts?
the weighted bars should work just as easily for the barbell rows, bench press, dead-lift and overhead press right? i just assumed it would work .... except on the barbell rows+deadlifts i will have to hang the bar inbetween lifting instead of going all the way to the floor,that could be an issue.
Yeah getting the right barbell height for deadlifts would be tricky with an unloaded bar.0 -
All great suggestions up there. And don't worry about the "girly" colors on the weighted bars. Just put on your mean face when you do the work. That will cancel out the girly factor. :laugh:
But srs, I think it's great that you're gonna be doing squats. What about the rest of the big 4 lifts?
the weighted bars should work just as easily for the barbell rows, bench press, dead-lift and overhead press right? i just assumed it would work .... except on the barbell rows+deadlifts i will have to hang the bar inbetween lifting instead of going all the way to the floor,that could be an issue.
Yeah getting the right barbell height for deadlifts would be tricky with an unloaded bar.
I've seen people with a trainer at the gym using aerobics steps to prop up the bar to get the right height for deadlifts, I'm sure there's other stuff you could use also.
Also when you start using the squat rack make sure you put the safety bars on so that if you fail at the bottom you can just drop the bar and bail out.
If you can squat 45lbs easily thatn you shouldn't have an issue lifting the bar off the pins on the rack but there's nothing wrong with starting with light weight and working your way up.0 -
Unracking... I tried just for kicks to have my friend lift it on to my shoulders and i was able to squat relatively well... it is just getting it on and off my back that is the problem.I meant which part, while attempting the 45lb bar, do you find yourself struggling, while squatting. Unracking, setting up, the top of the movement, the bottom, etc.
If you can squat the weight of a 45lb bar then just use the squat rack to put the bar on your shoulders. I squat around 150lbs and there's no way I'd be able to put the bar on my own shoulders. That's kinda the whole point of the rack.
Set the pins up slightly lower than your shoulder height so you have to bend your knees slightly to get under it then just push the bar up and over the pins.
If your gym doesn't have a squat rack then I'd consider changing gyms if you want to start a program like 5x5
My gym has a squat rack i just cant lift it on and off my back... I will have to try this method thank you!
I think i may start off with the weighted bars just to get a feel for it.
I want to make sure that i am in control while im lifting since this honestly is a heavy weight for me.
I think you might be unracking incorrectly, actually. If you can squat with a 45 lb bar when someone puts it on your back but cannot take out of the squat rack, perhaps the bar is too high up in the squat rack. It should be at about sternum height--that is, you use your legs to get the bar out, but you shouldn't have to get up on your toes.0 -
Unracking... I tried just for kicks to have my friend lift it on to my shoulders and i was able to squat relatively well... it is just getting it on and off my back that is the problem.I meant which part, while attempting the 45lb bar, do you find yourself struggling, while squatting. Unracking, setting up, the top of the movement, the bottom, etc.
If you can squat the weight of a 45lb bar then just use the squat rack to put the bar on your shoulders. I squat around 150lbs and there's no way I'd be able to put the bar on my own shoulders. That's kinda the whole point of the rack.
Set the pins up slightly lower than your shoulder height so you have to bend your knees slightly to get under it then just push the bar up and over the pins.
If your gym doesn't have a squat rack then I'd consider changing gyms if you want to start a program like 5x5
My gym has a squat rack i just cant lift it on and off my back... I will have to try this method thank you!
I think i may start off with the weighted bars just to get a feel for it.
I want to make sure that i am in control while im lifting since this honestly is a heavy weight for me.
I think you might be unracking incorrectly, actually. If you can squat with a 45 lb bar when someone puts it on your back but cannot take out of the squat rack, perhaps the bar is too high up in the squat rack. It should be at about sternum height--that is, you use your legs to get the bar out, but you shouldn't have to get up on your toes.
^ This
I can unrack probably at a minimum 1.5 times my 1 rep max for squats. OP are you having trouble getting the bar off the pins, or is it backing up to move into position to squat that you are having trouble with?0 -
I don't ever use a 45lb bar it's too wide/round for my hands. My gym has 35lb bars for women and a 25lb bar for new people. Maybe you could ask your gym to get some or something I am sure a lot of people would appreciate it.0
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If you can squat the weight of a 45lb bar then just use the squat rack to put the bar on your shoulders. I squat around 150lbs and there's no way I'd be able to put the bar on my own shoulders. That's kinda the whole point of the rack.
Set the pins up slightly lower than your shoulder height so you have to bend your knees slightly to get under it then just push the bar up and over the pins.
If your gym doesn't have a squat rack then I'd consider changing gyms if you want to start a program like 5x5
exactly- I do walking lunges with a bar- and sometimes I have to get people to help me- Because I can't OHP or even Clean/Press that much- and I certainly can't do it when I'm tired and done.
That's the ENTIRE point of the rack- most of us can squat well over what we can put on our own backs. Learn how to un-rack and rack the bar from the squat rack.
It sounds like you are more than capable of squatting the bar if you are doing all those different squats with a KB already.0
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