How to get the bar from my shoulders to the floor safely?
threnjen
Posts: 687 Member
Sometimes I can't get control of the power cage to do my SL routine, so I work with the free bars doing different exercises (walking lunges, good mornings), but they intimidate me a lot. I use a much lower weight when I get the free bars and use the weight that I can comfortably push press.
I've learned a (sloppy) power clean to get the bar up on my chest, then do a push press to get the bar up over my head and down onto my high back.
Things get awkward here though because I have a lot of trouble getting the bar back to the front after I've been holding it for a while on my high back. A few days ago I could barely get it back over my head. Embarrassing...
What is the correct way to rid myself of it without dropping it? Do I just need to perform another push press from the high back position to get it back to the front? Then drop it down from the clean position?
Every time I do these sequences and drop it down, my wrists also really hurt for a few minutes. Does this imply some form issue on the moves?
Edit for clarification: Whether or not it makes any difference (it may not), I should have clarified that when I have to use the free bars I have been doing things like walking lunges and good mornings, not my normal SL routine. I use a lower weight bar than what I squat in the rack.
I've learned a (sloppy) power clean to get the bar up on my chest, then do a push press to get the bar up over my head and down onto my high back.
Things get awkward here though because I have a lot of trouble getting the bar back to the front after I've been holding it for a while on my high back. A few days ago I could barely get it back over my head. Embarrassing...
What is the correct way to rid myself of it without dropping it? Do I just need to perform another push press from the high back position to get it back to the front? Then drop it down from the clean position?
Every time I do these sequences and drop it down, my wrists also really hurt for a few minutes. Does this imply some form issue on the moves?
Edit for clarification: Whether or not it makes any difference (it may not), I should have clarified that when I have to use the free bars I have been doing things like walking lunges and good mornings, not my normal SL routine. I use a lower weight bar than what I squat in the rack.
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Replies
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When the weight gets heavy, you have to use a rack. If it's not available, wait for it, or ask to work in. If you absolutely can't use the rack, do front squats. Don't press the bar over your head! But a warning: you'll be squatting too much to clean pretty soon. When you get to that point, you'll have to use the rack.0
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Oh god, please do not do a push press from the back. Best wait for the rack, you don't want to hurt yourself. Take care.0
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Use a rack. You will quickly out squat what you can press up behind your neck. You are risking serious injury if you continue to try this method.0
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Whether or not it makes any difference (it may not), I should have clarified that when I have to use the free bars I have been doing things like walking lunges and good mornings. And, I use a lower weight bar than what I squat in the rack.
The problem remains, however.
For example (and don't laugh at my numbers, I'm a beginner lifter), in the rack I squat 80lbs, and if I have to work out on the floor I have been selecting the 50lb weight to do walking lunges and good mornings. This is a weight I can get up over my head but I can only 5x5 OHP 45-50lbs as it is so it is a challenge to move around on my body.
Not sure if this information changes any of the recommendations (thank you for feedback so far)0 -
No same recommendation, push press from behind the neck is going to trash your shoulders. Try goblet squats if you can't get the rack. Could do some walking lunges and stiff-legged deadlifts with DBs as well.0
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There is really no safe way to do this. You need to put the weight in the rack, and when you are finished with your lifting, walk it back in the rack.0
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I run into this problem when I'm doing step ups. I use a 60 pound bar but could go heavier. I don't really know what to do though because I feel like doing step ups in the squat rack is just as annoying as curling there.0
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arditarose wrote: »I run into this problem when I'm doing step ups. I use a 60 pound bar but could go heavier. I don't really know what to do though because I feel like doing step ups in the squat rack is just as annoying as curling there.
Dumbbells0 -
arditarose wrote: »I run into this problem when I'm doing step ups. I use a 60 pound bar but could go heavier. I don't really know what to do though because I feel like doing step ups in the squat rack is just as annoying as curling there.
Dumbbells
Yeah, I guess I am really uncomfortable doing them with two 30 or 40 pound dumb bells too. But I haven't tried in a few weeks so maybe I'll be better now.0 -
arditarose wrote: »arditarose wrote: »I run into this problem when I'm doing step ups. I use a 60 pound bar but could go heavier. I don't really know what to do though because I feel like doing step ups in the squat rack is just as annoying as curling there.
Dumbbells
Yeah, I guess I am really uncomfortable doing them with two 30 or 40 pound dumb bells too. But I haven't tried in a few weeks so maybe I'll be better now.
If you're concerned about grip, pick up a pair lifting straps.0 -
Ask a trainer to watch you and make suggestions. Or ask someone else who looks like they know what they're doing. Most people will help if they can.
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How are you squatting the same amount you are push pressing? The idea of SL is progressive overload, that can't happen because your squat weights will quickly outpace what you can clean and press, then drop on the back of your neck.
Use a squat rack for squatting before you hurt yourself.
ETA - seriously, you should do the program as written.0 -
If you have bumper plates you can drop the bar off your back but the rack is the way to go0
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arditarose wrote: »arditarose wrote: »I run into this problem when I'm doing step ups. I use a 60 pound bar but could go heavier. I don't really know what to do though because I feel like doing step ups in the squat rack is just as annoying as curling there.
Dumbbells
Yeah, I guess I am really uncomfortable doing them with two 30 or 40 pound dumb bells too. But I haven't tried in a few weeks so maybe I'll be better now.
It'll make balance harder, the bar is making the balance easier for you, so in effect you'll be hitting the assistance muscles pretty well comparatively.0 -
arditarose wrote: »arditarose wrote: »I run into this problem when I'm doing step ups. I use a 60 pound bar but could go heavier. I don't really know what to do though because I feel like doing step ups in the squat rack is just as annoying as curling there.
Dumbbells
Yeah, I guess I am really uncomfortable doing them with two 30 or 40 pound dumb bells too. But I haven't tried in a few weeks so maybe I'll be better now.
It'll make balance harder, the bar is making the balance easier for you, so in effect you'll be hitting the assistance muscles pretty well comparatively.
Grip strength might be an issue here going heavy. You could try straps though
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How are you squatting the same amount you are push pressing? The idea of SL is progressive overload, that can't happen because your squat weights will quickly outpace what you can clean and press, then drop on the back of your neck.
Use a squat rack for squatting before you hurt yourself.
ETA - seriously, you should do the program as written.
I'm not pressing the same as I squat. Sorry for the lack of clarification. I tried to edit my op for better clarity but I will try to clean it up again. When I have to use the free bars I am not using more than I can push press, which is much less than I can squat. I do the SL 5x5 program exactly as written (and love it!)0 -
Thanks everyone for the feedback, it is really helpful. I'll focus on doing more DB work if I can't get the rack, and doing lunges with DBs (farmer something or other?) etc. My grip is quite weak so it would probably benefit me to do more DB work anyway.
I'm curious why my PT taught me the walking lunges etc with a free bar if there's not really a safe and reasonable way to manage it on my own. It's too bad because I really do like doing the walking lunges + good mornings as a superset, but I am more worried about my safety!0 -
If you're doing SL 5x5 exactly as written, is there a new module released that includes cleans and push pressing, or lunges? I'm obviously missing something here, I only have used vanilla SL 5x5, and there is only 4 lifts in it.
Also, you also say your PT taught you to do lunges this way... did they teach you, or just have you do it that way after helping you put the bar up? If they taught you, why didn't they address the questions you posed here? Personally, I'll pick up and press up an ez curl bar and do lunges with it, but if I go heavy I just load a barbell on the rack, or I'll use DBs which are safer and more preferred, particularly when alone. I loathe lunges, so I don't do a ton of them alone.0 -
Use the rack. It's annoying to have to wait for it, I know, but what you're doing is a recipe for injury.0
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Because most PT's are worthless. Do some sets with the DBs, when grip starts failing use lifting straps. Don't ruin a compound exercise just to improve grip strength.0
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I feel I answered this question in my op. I sometimes cannot get control of the cage for my entire gym visit, and am forced to seek an alternative workout. It certainly is not desirable when this happens. My primary and sole interest is in doing SL 5x5, but I am NOT going to spend an hour on the elliptical if I can't get the cage. I am just not a cardio bunny.If you're doing SL 5x5 exactly as written, is there a new module released that includes cleans and push pressing, or lunges? I'm obviously missing something here, I only have used vanilla SL 5x5, and there is only 4 lifts in it.
It was back when I was just starting, and she helped me put the bar up. It's been a long while since I worked with her and only recently have I had difficulty securing the cage and needing to seek alternative strength work with my gym time. I assume it's because the resolutionists are starting to come.Also, you also say your PT taught you to do lunges this way... did they teach you, or just have you do it that way after helping you put the bar up? If they taught you, why didn't they address the questions you posed here? Personally, I'll pick up and press up an ez curl bar and do lunges with it, but if I go heavy I just load a barbell on the rack, or I'll use DBs which are safer and more preferred, particularly when alone. I loathe lunges, so I don't do a ton of them alone.
I would never pick alternative work over SL.
I appreciate the recommendations that I just wait, but I have small children and that's not possible. I need to exercise within my allotted time.
Mostly I just didn't realize I was so ill-prepared for days when the cage was totally unavailable. I rely on it completely to do my work.
As I said though, I will focus more on DB work, rather than risking injury doing weird stuff with the free bars. And I can usually, at minimum, secure a bench for bench press even if I can't get the cage for squats.0 -
I live in the cage, I'll OHP, Squat, and Bench in the cage, because I don't workout with a spotter. I know I'm lucky at my gym, since I'm one of the few folks using the cage. I'd investigate though, is it open at other times that are convenient for you to work out?
Also, what prevents you from working in with the person in the cage?0 -
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everyone's already said it, use the rack don't push it back up and over like that. If you can't use the rack and you don't do this all the time, why not dumbbells?0
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If it's feasible definitely try some different times. Before I started working out at home I discovered that 5 am is the absolute worst time to go to our local gym. Everywhere else I've lived that's been the least busy time, but we live near a Navy base and that's when all the sailors work out. The best time turned out to be between 10 am and noon.0
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Maybe the middle of the nightI live in the cage, I'll OHP, Squat, and Bench in the cage, because I don't workout with a spotter. I know I'm lucky at my gym, since I'm one of the few folks using the cage. I'd investigate though, is it open at other times that are convenient for you to work out?
Not sure what is going on, lately no matter when I go, it's in use! I wish they had room for another cage!
I'm also at a disadvantage because there is a cage and a rack, but on the rack, the stationary safeties are too tall for my short *kitten*.
I am hunting for other times to go for sure. Usually I go at 10am, but I tried Sunday night 9pm (cage had a line). Am about to go now at 3pm, we shall see.
Hypothetically nothing, except changing out the weights every single set. I can't squat anywhere near what the average male squats. And perhaps my own lack of assertiveness.Also, what prevents you from working in with the person in the cage?
I've asserted myself to work in my deadlifts before, but just because that's a quick task.
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Maybe the middle of the nightI live in the cage, I'll OHP, Squat, and Bench in the cage, because I don't workout with a spotter. I know I'm lucky at my gym, since I'm one of the few folks using the cage. I'd investigate though, is it open at other times that are convenient for you to work out? Not sure what is going on, lately no matter when I go, it's in use! I wish they had room for another cage!
I'm also at a disadvantage because there is a cage and a rack, but on the rack, the stationary safeties are too tall for my short *kitten*.
Hypothetically nothing, except changing out the weights every single set. I can't squat anywhere near what the average male squats. And perhaps my own lack of assertiveness.Also, what prevents you from working in with the person in the cage?
I've asserted myself to work in my deadlifts before, but just because that's a quick task.
That sucks about the rack. At my gym we have one cage, and one rack.
Generally, I have no problem going from the cage to the rack if the power using the rack isn't right for it. I have a feeling just talking to the person in the cage might be helpful.
You know, there's always goblet squats, pick up a couple of the 80# dbs and go to town.
The removal and replacement of weights happens, but it's not a big deal. If nothing else, it's a little bit of a break time. Just a thought, but I don't think it will be so bad, ya know?
What about keeping an alternate gym? I'm thinking of adding in another gym just so I have access to more cages and a platform.
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There is a Planet Fitness up the street! Maybe they will let me curl some cute 3 lb pink weights
OK off to the gym, wish me luck, NO crazy free bars going up on my back though no matter what! Will stick to goblet squats,lunges with DB if I HAVE to find something else to do. And hopefully I won't. Thanks everyone
I'll try to work up some assertiveness too to work in. Maybe if I felt more confident, but I'm the newbie, and I'm embarrassed putting my tiny cookie weights on the bar!
Anyway off to kick some *kitten*, thanks for feedback all.0 -
Listen, newbie or not, you're wanting to use the squat cage for what it is designed for. You have every right to use it. You might also start meeting folks if you go out and randomly ask people to hurry up in your cage.
I want a cookie.0 -
Bear in mind that for most women there is a significant difference between strength lower body and upper body (much more so than men) - its just one of those things. So it isn't at all unusual to struggle to OHP a weight that you barely notice when squatting. When I started lifting I could squat 80lbs but couldn't lift an oly bar from a rack.
If you really struggle to use the rack due to the gym being busy, consider doing front squats or goblet squats as an alternative. They will be lighter weights than back squats so its a different benefit, but better than injuring yourself. Front squats are great for improving your range of movement and they are easier on your back than back squats (so for example you can include front squats in the same session as deadlifts, whereas usually deadlifts and backsquats wouldn't be recommended together). Try doing front squats or goblet squats and pausing at the bottom of the squat. That's a damm fine workout!
I'd also encourage you to ask people to work in when the gym is busy. If you're not feeling too confident think about timing it so that you start when someone else is working their warm up sets - I've often seen guys squat the bar and then squat low weights for multiple sets, so you could see if that fits with your plan. Even so, once you've got over your nerves about asking people you'll probably start to feel more comfortable about changing weights between sets - I've often done so and found men to be helpful, offering to deload the bar each time, and once they start going really heavy quite often they'll offer to let me finish my sets first so that they don't have to repeatedly move really heavy weight (being more of a safety issue than anything else). In fact the only truly awkward bit for me is having to repeatedly ask them to help re rack the bar a few notches down. I'm pretty damm short!
One last point - in my experience most PT's will teach you to do things that aren't safe/comfortable to do on your own. If they didn't, they'd be redundant pretty quickly.0
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