transitioning from machines to free weights?
fallfromgracie
Posts: 6 Member
So, a little background about myself, I've recently lost a lot of weight, about 5 stone, and gone from a UK 18/20 to a UK 10/12. I'm no stranger to the gym, a few times a week I do cardio (alternating crosstrainer/treadmill/bike) followed by resistance training on the machines. I know I'm not weak, I can leg press 200kg and I have the machines set at higher weights than a lot of the men that use them. But I think the time has come for me to transition into free weights. I've done a lot of research, and I know what I want to do, but confidence is holding me back massively. My gym is very well equipped, but the weights section is always full of big men, and quite frankly I'm terrified! Mostly of walking in there and having no real idea of exactly what I'm supposed to be doing. I'm not going to go in there and pick up a couple of light weights and do bicep curls, that's silly, I lift more with shopping bags. Would it be preferable to seek a session with a PT first? I guess as well I'm still in 'fat mode', I can't get the old me out of my head. But I know that strength training is what I need to do to get the shape that I want. Any tips for a free weights beginner? Or any advice for a really scared woman?! Thanks 
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Replies
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I'm not female. But there was a time where I'd just sit on machines and wouldn't dare go into the free weights area.
Just get in there, go near closing time so there's hardly any one there and just do your thing. No one particularly cares that you're there.
Follow a program such as;- New Rules of Lifting for Women
- Strong Curves
- ICF 5x5
- Stronglifts 5x5
Getting a session with a PT is completely your choice. If you feel that you need one, I'm sure you could get a couple of taster sessions and make a decision from there.
As for the programs I listed; there are lots of videos on YouTube and written guides instructing you how to correctly do them.0 -
1. Go read Starting Strength
2. Learn the five exercises from the book
3. Go to the free weight section
4. Handle your business
5. As you get comfortable, switch to new routines or exercises as you see fit0 -
1. Go read Starting Strength
2. Learn the five exercises from the book
3. Go to the free weight section
4. Handle your business
5. As you get comfortable, switch to new routines or exercises as you see fit
not a fan of SS...power cleans are intimidating.
Strong lifts with rows is less so esp for someone already iffy on free weights.
OP look at strong lifts, New Rules and even starting strength
google...so you think you can (bench, squat, dead lift) to get pointers, ask for help on form at your gym etc.
2 years of heavy lifting with free weights...that's how I started.0 -
If getting a session with a pt will help your confidence, you should totally do it.
They can also help you with learning proper form.
Anyway, everyone in there also had to start once. Just prepare yourself by reading and go do it 0 -
1. Go read Starting Strength
2. Learn the five exercises from the book
3. Go to the free weight section
4. Handle your business
5. As you get comfortable, switch to new routines or exercises as you see fit
not a fan of SS...power cleans are intimidating.
Strong lifts with rows is less so esp for someone already iffy on free weights.
OP look at strong lifts, New Rules and even starting strength
google...so you think you can (bench, squat, dead lift) to get pointers, ask for help on form at your gym etc.
2 years of heavy lifting with free weights...that's how I started.
Power cleans are intimidating only if you start out with the mindset "power cleans are intimidating"
I recommended that she read the book because the long, detailed chapters on each exercise, it's form, and it's effects, and it's benefits will be much more helpful to get her comfortable and confident than Mendy's "go squat, then bench" or watching a dozen youtube videos.
Can someone point to the intimidating part for me? Here's a power clean with light weight
And here's one with heavier weight.
When you add in the fact that you can learn by starting from the hang position (above knees instead of the floor) and with an empty aluminum bar it's really no different than learning any other new exercise.0 -
Read New Rules of Lifting for Women, it has alot of great information. I don't follow the program, but the information it provides is really helpful.
For the first few weeks, go when it's not crazy buzy. For me, I would go about an hour before closing, or late at night, so I could try the machines or lifts I was interested in, without feeling like people were watching me make a fool of myself.
Figure out a plan to try. If you start it and don't like it, you can always switch to another down the road. I started SL 5x5, but after a few months found it too boring, not enough different lifts to keep it interesting, so I switched to ICF, and am liking it much better.
Other than that, just go in, do your thing, and ignore everyone else. For the most part, believe me everyone is doing their own thing, and not paying attention to you.
If you try a lift, and fail at it, it's not the end of the world, just keep at it and try again.
Good luck 0 -
im loving the strong curves programme. the book gives lots of guidance on how to do the exercises and there is a comprehensive training plan. I downloaded the book at a bargain price (about £6)0
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1. Go read Starting Strength
2. Learn the five exercises from the book
3. Go to the free weight section
4. Handle your business
5. As you get comfortable, switch to new routines or exercises as you see fit
not a fan of SS...power cleans are intimidating.
Strong lifts with rows is less so esp for someone already iffy on free weights.
OP look at strong lifts, New Rules and even starting strength
google...so you think you can (bench, squat, dead lift) to get pointers, ask for help on form at your gym etc.
2 years of heavy lifting with free weights...that's how I started.
Power cleans are intimidating only if you start out with the mindset "power cleans are intimidating"
I recommended that she read the book because the long, detailed chapters on each exercise, it's form, and it's effects, and it's benefits will be much more helpful to get her comfortable and confident than Mendy's "go squat, then bench" or watching a dozen youtube videos.
Can someone point to the intimidating part for me? Here's a power clean with light weight
And here's one with heavier weight.
When you add in the fact that you can learn by starting from the hang position (above knees instead of the floor) and with an empty aluminum bar it's really no different than learning any other new exercise.
I think the intimidating part would be that nobody's form is going to look like that if they've never done one before. I agree with you though, that's the case for any lifts. Start light, learn proper form, then advance.
With all of that said, subbing power cleans for BORs will not be the end of the world. Isn't that basically the difference between the two programs?0 -
1. Go read Starting Strength
2. Learn the five exercises from the book
3. Go to the free weight section
4. Handle your business
5. As you get comfortable, switch to new routines or exercises as you see fit
not a fan of SS...power cleans are intimidating.
Strong lifts with rows is less so esp for someone already iffy on free weights.
OP look at strong lifts, New Rules and even starting strength
google...so you think you can (bench, squat, dead lift) to get pointers, ask for help on form at your gym etc.
2 years of heavy lifting with free weights...that's how I started.
Power cleans are intimidating only if you start out with the mindset "power cleans are intimidating"
I recommended that she read the book because the long, detailed chapters on each exercise, it's form, and it's effects, and it's benefits will be much more helpful to get her comfortable and confident than Mendy's "go squat, then bench" or watching a dozen youtube videos.
Can someone point to the intimidating part for me? Here's a power clean with light weight
And here's one with heavier weight.
When you add in the fact that you can learn by starting from the hang position (above knees instead of the floor) and with an empty aluminum bar it's really no different than learning any other new exercise.
So much this.
I hate that people think there's a secret handshake to learning to clean the bar.0 -
ah guys...the OP is intimidated by free weights...so power cleans can be intimidating. When I was new to lifting and a bit intimidated by Deadlifts...power cleans were so far out there I wouldn't have even dreamed of doing them....
Learning proper form helps yes but instead of jumping into something that is already intimidating and having to learn power cleans there are other programs out there...
Starting strength is not the end all to be all.
And to answer the question...what looks intimidating to me it was the getting it up to the shoulders my fear was it was going to hit and I would be *kitten* over tea kettle in 5 secs flat...as a beginner...not so much now._incogNEATo_ wrote: »1. Go read Starting Strength
2. Learn the five exercises from the book
3. Go to the free weight section
4. Handle your business
5. As you get comfortable, switch to new routines or exercises as you see fit
not a fan of SS...power cleans are intimidating.
Strong lifts with rows is less so esp for someone already iffy on free weights.
OP look at strong lifts, New Rules and even starting strength
google...so you think you can (bench, squat, dead lift) to get pointers, ask for help on form at your gym etc.
2 years of heavy lifting with free weights...that's how I started.
Power cleans are intimidating only if you start out with the mindset "power cleans are intimidating"
I recommended that she read the book because the long, detailed chapters on each exercise, it's form, and it's effects, and it's benefits will be much more helpful to get her comfortable and confident than Mendy's "go squat, then bench" or watching a dozen youtube videos.
Can someone point to the intimidating part for me? Here's a power clean with light weight
And here's one with heavier weight.
When you add in the fact that you can learn by starting from the hang position (above knees instead of the floor) and with an empty aluminum bar it's really no different than learning any other new exercise.
I think the intimidating part would be that nobody's form is going to look like that if they've never done one before. I agree with you though, that's the case for any lifts. Start light, learn proper form, then advance.
With all of that said, subbing power cleans for BORs will not be the end of the world. Isn't that basically the difference between the two programs?
and yes that is the difference.
Take me for example I work out at home...and no access to a PT unless I join a gym...I don't want to pay 1200 a year for that...so no power cleans for me.0 -
ah guys...the OP is intimidated by free weights...so power cleans can be intimidating. When I was new to lifting and a bit intimidated by Deadlifts...power cleans were so far out there I wouldn't have even dreamed of doing them....
Learning proper form helps yes but instead of jumping into something that is already intimidating and having to learn power cleans there are other programs out there...
Starting strength is not the end all to be all.
And to answer the question...what looks intimidating to me it was the getting it up to the shoulders my fear was it was going to hit and I would be *kitten* over tea kettle in 5 secs flat...as a beginner...not so much now._incogNEATo_ wrote: »1. Go read Starting Strength
2. Learn the five exercises from the book
3. Go to the free weight section
4. Handle your business
5. As you get comfortable, switch to new routines or exercises as you see fit
not a fan of SS...power cleans are intimidating.
Strong lifts with rows is less so esp for someone already iffy on free weights.
OP look at strong lifts, New Rules and even starting strength
google...so you think you can (bench, squat, dead lift) to get pointers, ask for help on form at your gym etc.
2 years of heavy lifting with free weights...that's how I started.
Power cleans are intimidating only if you start out with the mindset "power cleans are intimidating"
I recommended that she read the book because the long, detailed chapters on each exercise, it's form, and it's effects, and it's benefits will be much more helpful to get her comfortable and confident than Mendy's "go squat, then bench" or watching a dozen youtube videos.
Can someone point to the intimidating part for me? Here's a power clean with light weight
And here's one with heavier weight.
When you add in the fact that you can learn by starting from the hang position (above knees instead of the floor) and with an empty aluminum bar it's really no different than learning any other new exercise.
I think the intimidating part would be that nobody's form is going to look like that if they've never done one before. I agree with you though, that's the case for any lifts. Start light, learn proper form, then advance.
With all of that said, subbing power cleans for BORs will not be the end of the world. Isn't that basically the difference between the two programs?
and yes that is the difference.
Take me for example I work out at home...and no access to a PT unless I join a gym...I don't want to pay 1200 a year for that...so no power cleans for me.
As you indicated, ALL of the free weight exercises will be intimidating to a complete noob holding the bar for the first time. Will I wreck my spine with this deadlift and will I get decapitated on this bench press are common worries for first timers. Will this empty 15 pound bar (or this near weightless pvc pipe that i hand first timers) knock me backwards doesn't even rate. I guess if you were also afraid that doing bicep curls might also blow you off your feet it makes sense.
Anyhoo, I couldn't care less if the OP cleans. I'm more interested in getting people to stop randomly scaring other people from doing basic exercises based on...nothing, quite frankly.0 -
ah guys...the OP is intimidated by free weights...so power cleans can be intimidating. When I was new to lifting and a bit intimidated by Deadlifts...power cleans were so far out there I wouldn't have even dreamed of doing them....
Learning proper form helps yes but instead of jumping into something that is already intimidating and having to learn power cleans there are other programs out there...
Starting strength is not the end all to be all.
And to answer the question...what looks intimidating to me it was the getting it up to the shoulders my fear was it was going to hit and I would be *kitten* over tea kettle in 5 secs flat...as a beginner...not so much now._incogNEATo_ wrote: »1. Go read Starting Strength
2. Learn the five exercises from the book
3. Go to the free weight section
4. Handle your business
5. As you get comfortable, switch to new routines or exercises as you see fit
not a fan of SS...power cleans are intimidating.
Strong lifts with rows is less so esp for someone already iffy on free weights.
OP look at strong lifts, New Rules and even starting strength
google...so you think you can (bench, squat, dead lift) to get pointers, ask for help on form at your gym etc.
2 years of heavy lifting with free weights...that's how I started.
Power cleans are intimidating only if you start out with the mindset "power cleans are intimidating"
I recommended that she read the book because the long, detailed chapters on each exercise, it's form, and it's effects, and it's benefits will be much more helpful to get her comfortable and confident than Mendy's "go squat, then bench" or watching a dozen youtube videos.
Can someone point to the intimidating part for me? Here's a power clean with light weight
And here's one with heavier weight.
When you add in the fact that you can learn by starting from the hang position (above knees instead of the floor) and with an empty aluminum bar it's really no different than learning any other new exercise.
I think the intimidating part would be that nobody's form is going to look like that if they've never done one before. I agree with you though, that's the case for any lifts. Start light, learn proper form, then advance.
With all of that said, subbing power cleans for BORs will not be the end of the world. Isn't that basically the difference between the two programs?
and yes that is the difference.
Take me for example I work out at home...and no access to a PT unless I join a gym...I don't want to pay 1200 a year for that...so no power cleans for me.
As you indicated, ALL of the free weight exercises will be intimidating to a complete noob holding the bar for the first time. Will I wreck my spine with this deadlift and will I get decapitated on this bench press are common worries for first timers. Will this empty 15 pound bar (or this near weightless pvc pipe that i hand first timers) knock me backwards doesn't even rate. I guess if you were also afraid that doing bicep curls might also blow you off your feet it makes sense.
Anyhoo, I couldn't care less if the OP cleans. I'm more interested in getting people to stop randomly scaring other people from doing basic exercises based on...nothing, quite frankly.
and I could care less if the OP cleans or rows...I am more interested in giving other options just in case doing free weights are intimidating...
And regardless of your opinion of power cleans yours isn't the only one around. I know lots of people who feel/felt that they can be intimidating and avoid them esp new people to lifting free weights esp since not all of them can afford a PT.
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Thank you for all your replies, it's definately given me a lot to think about!
In regards to lifts being intimidating, yes, power cleans do look super scary, but I imagine getting to them is more of a confidence thing, so I think I will start with things that I can't mess up too badly with and won't leave me looking like a complete idiot! If I ended up dropping light weights while doing power cleans I'd probably never step foot in the free weights again!
I've downloaded some pdf files of the books mentioned, and will look into buying a few.
I think your right about trying them late at night, so I may pop along tomorrow (working tonight) and give them a go, I know from experience that the most of the 'muscle men' leave at about 8.30 ish.
In regards to a PT, I may look into it, although slightly worried they wouldn't advise me to do stuff like that. Again, confidence issues!
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I'm in the process of doing the same.
I'm gradually transitioning what I know how to do properly- mostly upper body.
Staying on the squat machine for the moment, until I'm more sure of my form.
Just take a deep breath and try it.
Crowded or not, most people are generally helpful and understanding.0 -
I have help people add free weights to routines and the first few times I started with lower weights and focused on form. Once that was established we worked to find good working weight within our goal reps/sets. Then rinse and repeat. I also started with basics multi-muscle group lifts like rows, chest press, squats, etc. then added isolated lifting if desired.0
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Start off with dumbbells, those are easy to use. You can do a variety of exercises with just those and a basic bench. Maybe if you get used to doing that then the other stuff won't be as intimidating. Everyone has offered good advice above, good luck!0
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A PT does build confidence. Even after 5 years of weight lifting, I still get intimidated going to my new gym's weight room. I agree to start out going in the weight room when it is less busy. Also to go in there with a plan will help. There are cool workout apps. there are pull out pages of workouts in magazines, or health websites. If you follow MFP on facebook, they post interesting workouts every once in awhile, or use google to find a good set of plans. I email it to myself, walk in with my earbuds in, look at my phone for the first set. pump it out, do the required reps, then on to the next thing. free weights help with balance more than the machines, you tend to use more stabilizer muscles.0
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the purpose of a PT is to help achieve YOUR goals... so ... have a sit down with the PT... and tell him/her exactly what you are after. BUT only after you have taken the time to educate yourself on the program you are interested in. on a personal note.. I think for all round fitness a good program consists of free weights, and body weight/balance exercises, such as lunges, pull ups, push ups, etc. and if you are going to test your muscles, taking in a yoga class once in a while will help prevent injuries and keep your routines in perspective.
and do NOT worry about all the big guys... they are just skinny guys covered in muscle 0 -
ah guys...the OP is intimidated by free weights...so power cleans can be intimidating. When I was new to lifting and a bit intimidated by Deadlifts...power cleans were so far out there I wouldn't have even dreamed of doing them....
Learning proper form helps yes but instead of jumping into something that is already intimidating and having to learn power cleans there are other programs out there...
Starting strength is not the end all to be all.
And to answer the question...what looks intimidating to me it was the getting it up to the shoulders my fear was it was going to hit and I would be *kitten* over tea kettle in 5 secs flat...as a beginner...not so much now._incogNEATo_ wrote: »1. Go read Starting Strength
2. Learn the five exercises from the book
3. Go to the free weight section
4. Handle your business
5. As you get comfortable, switch to new routines or exercises as you see fit
not a fan of SS...power cleans are intimidating.
Strong lifts with rows is less so esp for someone already iffy on free weights.
OP look at strong lifts, New Rules and even starting strength
google...so you think you can (bench, squat, dead lift) to get pointers, ask for help on form at your gym etc.
2 years of heavy lifting with free weights...that's how I started.
Power cleans are intimidating only if you start out with the mindset "power cleans are intimidating"
I recommended that she read the book because the long, detailed chapters on each exercise, it's form, and it's effects, and it's benefits will be much more helpful to get her comfortable and confident than Mendy's "go squat, then bench" or watching a dozen youtube videos.
Can someone point to the intimidating part for me? Here's a power clean with light weight
And here's one with heavier weight.
When you add in the fact that you can learn by starting from the hang position (above knees instead of the floor) and with an empty aluminum bar it's really no different than learning any other new exercise.
I think the intimidating part would be that nobody's form is going to look like that if they've never done one before. I agree with you though, that's the case for any lifts. Start light, learn proper form, then advance.
With all of that said, subbing power cleans for BORs will not be the end of the world. Isn't that basically the difference between the two programs?
and yes that is the difference.
Take me for example I work out at home...and no access to a PT unless I join a gym...I don't want to pay 1200 a year for that...so no power cleans for me.
As you indicated, ALL of the free weight exercises will be intimidating to a complete noob holding the bar for the first time. Will I wreck my spine with this deadlift and will I get decapitated on this bench press are common worries for first timers. Will this empty 15 pound bar (or this near weightless pvc pipe that i hand first timers) knock me backwards doesn't even rate. I guess if you were also afraid that doing bicep curls might also blow you off your feet it makes sense.
Anyhoo, I couldn't care less if the OP cleans. I'm more interested in getting people to stop randomly scaring other people from doing basic exercises based on...nothing, quite frankly.
and I could care less if the OP cleans or rows...I am more interested in giving other options just in case doing free weights are intimidating...
And regardless of your opinion of power cleans yours isn't the only one around. I know lots of people who feel/felt that they can be intimidating and avoid them esp new people to lifting free weights esp since not all of them can afford a PT.
oh, are we going with the "lots of people feel that X" argument? because don't "lots of people feel" that lifting is dangerous? or that women should lift at all? i personally feel that those people are uninformed and spouting nonsense.
btw, you *may* have an actual PT or two in this thread saying that people have no real reason to be intimidated by cleans. if a person like Jimmer makes his living selling lifting instruction and still says you probably could do this without instruction, I think I would take that to heart. but maybe that's me.
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ah guys...the OP is intimidated by free weights...so power cleans can be intimidating. When I was new to lifting and a bit intimidated by Deadlifts...power cleans were so far out there I wouldn't have even dreamed of doing them....
Learning proper form helps yes but instead of jumping into something that is already intimidating and having to learn power cleans there are other programs out there...
Starting strength is not the end all to be all.
And to answer the question...what looks intimidating to me it was the getting it up to the shoulders my fear was it was going to hit and I would be *kitten* over tea kettle in 5 secs flat...as a beginner...not so much now._incogNEATo_ wrote: »1. Go read Starting Strength
2. Learn the five exercises from the book
3. Go to the free weight section
4. Handle your business
5. As you get comfortable, switch to new routines or exercises as you see fit
not a fan of SS...power cleans are intimidating.
Strong lifts with rows is less so esp for someone already iffy on free weights.
OP look at strong lifts, New Rules and even starting strength
google...so you think you can (bench, squat, dead lift) to get pointers, ask for help on form at your gym etc.
2 years of heavy lifting with free weights...that's how I started.
Power cleans are intimidating only if you start out with the mindset "power cleans are intimidating"
I recommended that she read the book because the long, detailed chapters on each exercise, it's form, and it's effects, and it's benefits will be much more helpful to get her comfortable and confident than Mendy's "go squat, then bench" or watching a dozen youtube videos.
Can someone point to the intimidating part for me? Here's a power clean with light weight
And here's one with heavier weight.
When you add in the fact that you can learn by starting from the hang position (above knees instead of the floor) and with an empty aluminum bar it's really no different than learning any other new exercise.
I think the intimidating part would be that nobody's form is going to look like that if they've never done one before. I agree with you though, that's the case for any lifts. Start light, learn proper form, then advance.
With all of that said, subbing power cleans for BORs will not be the end of the world. Isn't that basically the difference between the two programs?
and yes that is the difference.
Take me for example I work out at home...and no access to a PT unless I join a gym...I don't want to pay 1200 a year for that...so no power cleans for me.
As you indicated, ALL of the free weight exercises will be intimidating to a complete noob holding the bar for the first time. Will I wreck my spine with this deadlift and will I get decapitated on this bench press are common worries for first timers. Will this empty 15 pound bar (or this near weightless pvc pipe that i hand first timers) knock me backwards doesn't even rate. I guess if you were also afraid that doing bicep curls might also blow you off your feet it makes sense.
Anyhoo, I couldn't care less if the OP cleans. I'm more interested in getting people to stop randomly scaring other people from doing basic exercises based on...nothing, quite frankly.
and I could care less if the OP cleans or rows...I am more interested in giving other options just in case doing free weights are intimidating...
And regardless of your opinion of power cleans yours isn't the only one around. I know lots of people who feel/felt that they can be intimidating and avoid them esp new people to lifting free weights esp since not all of them can afford a PT.
oh, are we going with the "lots of people feel that X" argument? because don't "lots of people feel" that lifting is dangerous? or that women should lift at all? i personally feel that those people are uninformed and spouting nonsense.
btw, you *may* have an actual PT or two in this thread saying that people have no real reason to be intimidated by cleans. if a person like Jimmer makes his living selling lifting instruction and still says you probably could do this without instruction, I think I would take that to heart. but maybe that's me.
you need to take a step back and read what the OP actually said but since you missed it to argue with me about how I might feel or others feel which you have no business doing btw here it is for you.In regards to lifts being intimidating, yes, power cleans do look super scary, but I imagine getting to them is more of a confidence thing, so I think I will start with things that I can't mess up too badly with and won't leave me looking like a complete idiot! If I ended up dropping light weights while doing power cleans I'd probably never step foot in the free weights again!
regardless of what you say or a PT says lots feel they are intimidating so accept that not everyone is superman like you and move along...
building up confidence takes time, moving from machines to free weights itself is a big step for some people...just because you "feel" a certain way doesn't make it the norm nor does it make it right...or wrong for that matter.
As I said just accept "some" people are intimated by power cleans, "some" people are intimidated by free weights you don't get to decide if it's valid or not....and apparently "some" people don't like being challenged....*cough*0 -
ah guys...the OP is intimidated by free weights...so power cleans can be intimidating. When I was new to lifting and a bit intimidated by Deadlifts...power cleans were so far out there I wouldn't have even dreamed of doing them....
Learning proper form helps yes but instead of jumping into something that is already intimidating and having to learn power cleans there are other programs out there...
Starting strength is not the end all to be all.
And to answer the question...what looks intimidating to me it was the getting it up to the shoulders my fear was it was going to hit and I would be *kitten* over tea kettle in 5 secs flat...as a beginner...not so much now._incogNEATo_ wrote: »1. Go read Starting Strength
2. Learn the five exercises from the book
3. Go to the free weight section
4. Handle your business
5. As you get comfortable, switch to new routines or exercises as you see fit
not a fan of SS...power cleans are intimidating.
Strong lifts with rows is less so esp for someone already iffy on free weights.
OP look at strong lifts, New Rules and even starting strength
google...so you think you can (bench, squat, dead lift) to get pointers, ask for help on form at your gym etc.
2 years of heavy lifting with free weights...that's how I started.
Power cleans are intimidating only if you start out with the mindset "power cleans are intimidating"
I recommended that she read the book because the long, detailed chapters on each exercise, it's form, and it's effects, and it's benefits will be much more helpful to get her comfortable and confident than Mendy's "go squat, then bench" or watching a dozen youtube videos.
Can someone point to the intimidating part for me? Here's a power clean with light weight
And here's one with heavier weight.
When you add in the fact that you can learn by starting from the hang position (above knees instead of the floor) and with an empty aluminum bar it's really no different than learning any other new exercise.
I think the intimidating part would be that nobody's form is going to look like that if they've never done one before. I agree with you though, that's the case for any lifts. Start light, learn proper form, then advance.
With all of that said, subbing power cleans for BORs will not be the end of the world. Isn't that basically the difference between the two programs?
and yes that is the difference.
Take me for example I work out at home...and no access to a PT unless I join a gym...I don't want to pay 1200 a year for that...so no power cleans for me.
As you indicated, ALL of the free weight exercises will be intimidating to a complete noob holding the bar for the first time. Will I wreck my spine with this deadlift and will I get decapitated on this bench press are common worries for first timers. Will this empty 15 pound bar (or this near weightless pvc pipe that i hand first timers) knock me backwards doesn't even rate. I guess if you were also afraid that doing bicep curls might also blow you off your feet it makes sense.
Anyhoo, I couldn't care less if the OP cleans. I'm more interested in getting people to stop randomly scaring other people from doing basic exercises based on...nothing, quite frankly.
and I could care less if the OP cleans or rows...I am more interested in giving other options just in case doing free weights are intimidating...
And regardless of your opinion of power cleans yours isn't the only one around. I know lots of people who feel/felt that they can be intimidating and avoid them esp new people to lifting free weights esp since not all of them can afford a PT.
oh, are we going with the "lots of people feel that X" argument? because don't "lots of people feel" that lifting is dangerous? or that women should lift at all? i personally feel that those people are uninformed and spouting nonsense.
btw, you *may* have an actual PT or two in this thread saying that people have no real reason to be intimidated by cleans. if a person like Jimmer makes his living selling lifting instruction and still says you probably could do this without instruction, I think I would take that to heart. but maybe that's me.
you need to take a step back and read what the OP actually said but since you missed it to argue with me about how I might feel or others feel which you have no business doing btw here it is for you.In regards to lifts being intimidating, yes, power cleans do look super scary, but I imagine getting to them is more of a confidence thing, so I think I will start with things that I can't mess up too badly with and won't leave me looking like a complete idiot! If I ended up dropping light weights while doing power cleans I'd probably never step foot in the free weights again!
regardless of what you say or a PT says lots feel they are intimidating so accept that not everyone is superman like you and move along...
building up confidence takes time, moving from machines to free weights itself is a big step for some people...just because you "feel" a certain way doesn't make it the norm nor does it make it right...or wrong for that matter.
As I said just accept "some" people are intimated by power cleans, "some" people are intimidated by free weights you don't get to decide if it's valid or not....and apparently "some" people don't like being challenged....*cough*
Challenged? Where?0 -
If you want to be able to pick heavy things up from the floor and directly onto a high shelf--the power clean can help with that movement.0
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Do or don't do power cleans but I would still get the book and read it. I haven't found a better written and more detailed book on the major compounds. You can also watch the lifts if you search YouTube for the companion videos.
The other big difference between SS and Strong lifts is SS is 3x5 and SL is 5x5.
Don't worry about dropping anything because our happens and nobody who matters will care beyond making sure you are ok. We have all screwed up at least once and are still lifting becsuse it goes with the territory.0 -
1. Go read Starting Strength
2. Learn the five exercises from the book
3. Go to the free weight section
4. Handle your business
5. As you get comfortable, switch to new routines or exercises as you see fit
not a fan of SS...power cleans are intimidating.
Strong lifts with rows is less so esp for someone already iffy on free weights.
OP look at strong lifts, New Rules and even starting strength
google...so you think you can (bench, squat, dead lift) to get pointers, ask for help on form at your gym etc.
2 years of heavy lifting with free weights...that's how I started.
Power cleans are intimidating only if you start out with the mindset "power cleans are intimidating"
I recommended that she read the book because the long, detailed chapters on each exercise, it's form, and it's effects, and it's benefits will be much more helpful to get her comfortable and confident than Mendy's "go squat, then bench" or watching a dozen youtube videos.
Can someone point to the intimidating part for me? Here's a power clean with light weight
And here's one with heavier weight.
When you add in the fact that you can learn by starting from the hang position (above knees instead of the floor) and with an empty aluminum bar it's really no different than learning any other new exercise.
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RavenLibra wrote: »the purpose of a PT is to help achieve YOUR goals... so ... have a sit down with the PT... and tell him/her exactly what you are after. BUT only after you have taken the time to educate yourself on the program you are interested in.)
I was a trainer for years and I despise those who acted like they were a continuous necessity to achieve goals. I was a bit different in I saw myself as an educator. I would usually setup a few session a week for the first couple weeks to work on routines and form. I would then recommend cutting to once a week until they felt comfortable with doing the routine. They would then check back in every month or so to get change up in the exercise or identifying rep/set increases. Eventually, and my ultimate goal that I stated from day 1 was, they would be able to create their own exercise routines and know how to calc reps/sets of those exercise to continually fatigue and build. I suggest you look for a trainer who has the same goals and doesn't come of like a chiropractor who wants you in the office x times a week for years.
As mentioned, educate yourself, and then find someone to fill in those blanks.
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I think to start ill go with something fool proof, then work my way up once I've familiarised myself with everything and got used to being in there! Exciting but scary! Haha! Thanks for the advice everyone!0
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Well, this morning I ventured into the weights room, thought I'd start with pulley work, because its not difficult and not much room for error....
I was wrong. My nerves totally got the better of me, my brain shutdown and couldn't even figure out how to work the bloody thing! I've seen it a million times before but I just went to absolute jelly! Eventually figured out how to adjust things but by that point I was shaking through nerves, so did a couple of pulls (so I didn't look like a complete idiot) and then ran away.
There was more women in there today than men, so I have no idea what is wrong with me! But it's becoming increasingly obvious it's more of a mental challenge than a physical one!0 -
You may also want to check out bodybuilding.com. There is Jamie Eason's Livefit program for 12 weeks. It combines every possible way of exercise and lift: body only, dumbbell, barbell, cable, plyo, cardio. Maybe it would not be so intimidating if you tried this mixed type of approach.0
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Dammit!! I dreamed about power cleans due to this thread! I'll have to do a set before circuit training tonight now, just to get it out of my system 0
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