How to get the freaking barbell over my head????

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Replies

  • marathon64
    marathon64 Posts: 378 Member
    bump - looks like good stuff!
  • jetscreaminagain
    jetscreaminagain Posts: 1,130 Member
    I'm confused. Why do you need to be lifting it over your head in order to do squats and lunges? Why don't you just use a squat rack? And use a lighter weight to do overhead presses or whatever it is you want to do.

    Squat rack is one method. The other is a clean and press to get the bar up and over and then rest it on your upper back. Not everyone has a squat rack in their home gym. :)

    This thread is HONESTLY the very first time I've ever heard of anyone even consider something other than a squat rack to get a bar in proper position to do a back squat. The other method might be to have 2 guys hold your bar while you back up into it. But clean and press to get it over your head and then essentially reverse triceps extension in down to your shoulders and then re-adjust your arms is simply nuts. And then, to do this at home with no spotter, no one to call for help, it is just giving me nightmares.

    Being that you are asking for the how on what you imply is a legit method, yet SOOO many people are wondering why you wouldn't use either a squat rack or dumbbells, suggests to me that this is not a legit method. I bet you can do it a few times without hurting yourself, but it isn't safe, and it certainly isn't at a weight that would be challenging for the large muscles of your lower body that are involved in the squats.

    And the grip comes. I also struggled at probably 25 or 30 pound dumbbells. Now I manage the grip on 40 pound dumbbells. And if you can't fully squat with the weight of those dumbbells, then you're finding the weight that is heavy enough you've come to failure. So back of the weight and get your form right. But if you don't have a squat rack, then use dumbbells. Don't do this silliness of slinging it over your head.
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    I'm confused. Why do you need to be lifting it over your head in order to do squats and lunges? Why don't you just use a squat rack? And use a lighter weight to do overhead presses or whatever it is you want to do.

    Squat rack is one method. The other is a clean and press to get the bar up and over and then rest it on your upper back. Not everyone has a squat rack in their home gym. :)

    This thread is HONESTLY the very first time I've ever heard of anyone even consider something other than a squat rack to get a bar in proper position to do a back squat. The other method might be to have 2 guys hold your bar while you back up into it. But clean and press to get it over your head and then essentially reverse triceps extension in down to your shoulders and then re-adjust your arms is simply nuts. And then, to do this at home with no spotter, no one to call for help, it is just giving me nightmares.

    Being that you are asking for the how on what you imply is a legit method, yet SOOO many people are wondering why you wouldn't use either a squat rack or dumbbells, suggests to me that this is not a legit method. I bet you can do it a few times without hurting yourself, but it isn't safe, and it certainly isn't at a weight that would be challenging for the large muscles of your lower body that are involved in the squats.

    And the grip comes. I also struggled at probably 25 or 30 pound dumbbells. Now I manage the grip on 40 pound dumbbells. And if you can't fully squat with the weight of those dumbbells, then you're finding the weight that is heavy enough you've come to failure. So back of the weight and get your form right. But if you don't have a squat rack, then use dumbbells. Don't do this silliness of slinging it over your head.
    Like usual you are the voice of reason. Please OP stay safe.
  • CakeFit21
    CakeFit21 Posts: 2,521 Member
    OP, can you PLEASE tell us the max weight you are talking about. How much does your bar weigh and how much do the plates you are putting on it weigh?
  • formongo
    formongo Posts: 27 Member
    I've been using a Steinborn Lift with about 50 pounds but it's tricky and feels a bit unsafe. I'm waiting to get the method down a little better before I add more weight.

    Video here: http://www.youtube.com/watch?v=KCpfNI-QgLM
  • jetscreaminagain
    jetscreaminagain Posts: 1,130 Member
    A very smart friend of mine suggested to me ways you might be using the "squats" (which to me are heavy lifts which aim for approaching failure and are anywhere from 4 to 12 reps per 2 or 3 sets) and ways in which what you are saying makes some sense if they are for light-no-where-close-to-failure loads for activities like walking lunges or whatever where you'll be using the weight for a while. Something like weighted aerobics rather than olympic lifting, I guess.

    I retract a portion, but not all of my apparent hair-on-fire response. It's still a weird idea to me because it seems like either 1) the weight is too light to do any good or 2) it is too heavy for you to manage this maneuver safely. But that's my paradigm, not yours, so be safe.
  • CherokeeTopaz
    CherokeeTopaz Posts: 299 Member
    You shouldn't use one that is difficult for you to lift above your head unless you have someone there to catch it if it's too much. Safety first.
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    I've been using a Steinborn Lift with about 50 pounds but it's tricky and feels a bit unsafe. I'm waiting to get the method down a little better before I add more weight.

    Video here: http://www.youtube.com/watch?v=KCpfNI-QgLM
    Holy **** that look dangerous.
  • janegalt37
    janegalt37 Posts: 270 Member


    I retract a portion, but not all of my apparent hair-on-fire response. It's still a weird idea to me because it seems like either 1) the weight is too light to do any good or 2) it is too heavy for you to manage this maneuver safely. But that's my paradigm, not yours, so be safe.

    Hair-on-fire response. Seriously, I lol'd at that . Same response I had. I'm very confused that the OP would be pressing any amount of weight that would make a squat worthwhile. I must not be understanding what she is doing. I could never even get close to cleaning what I squat, much less pressing.

    If working from home, Gold's has a great, cheap squat and bench press rack with spotters. We love ours. And it's CHEAP and safe. And cheap.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    use the squat rack.more than likely you can squat way more than you can clean and press. why waste time not improving your squats just because you're limited by the amount you can clean and press.

    for instance i can squat 215 pounds, but i can only safely clean and press around 80 because of some shoulder instability. it would be ridiculous for me to not work out my lower body to the best of my abilities because of a shoulder issue
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    When I'm doing squats by myself (as opposed to with my trainer) I use the 'girls room' at the gym, and they have bars that go up to 20kgs (44lbs) -- there is no rack in the 'girls room' so I do a 'clean and jerk' type manoeuvre to get it up over my head and onto my shoulders. I get it up onto my chest, then bend my knees and push it up over my head, then back onto my shoulders.

    I think the trick is in the knees.

    If I'm working with my trainer, we work out in the 'boys' section of the gym, and just the bar alone weighs 20kgs. I'm currently squatting 60kgs with my trainer, and I'm pretty sure there is NO WAY I could push that up over my head, I use the rack.
  • jaeone
    jaeone Posts: 649 Member
    gain more upper body strength or use a squats rack
    LOL.sorry I had the same problem!! I was a an accident waiting to happen!! I suggest you squat what you can safely lift and press over head. Especially if you lift alone! I dont have a squat rack either. I squat a lot heavier when hubby is home to spot me.
  • hedgiie
    hedgiie Posts: 1,226 Member
    try 5 lbs first
  • CakeFit21
    CakeFit21 Posts: 2,521 Member


    I retract a portion, but not all of my apparent hair-on-fire response. It's still a weird idea to me because it seems like either 1) the weight is too light to do any good or 2) it is too heavy for you to manage this maneuver safely. But that's my paradigm, not yours, so be safe.

    Hair-on-fire response. Seriously, I lol'd at that . Same response I had. I'm very confused that the OP would be pressing any amount of weight that would make a squat worthwhile. I must not be understanding what she is doing. I could never even get close to cleaning what I squat, much less pressing.

    We are all very confused.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member


    I retract a portion, but not all of my apparent hair-on-fire response. It's still a weird idea to me because it seems like either 1) the weight is too light to do any good or 2) it is too heavy for you to manage this maneuver safely. But that's my paradigm, not yours, so be safe.

    Hair-on-fire response. Seriously, I lol'd at that . Same response I had. I'm very confused that the OP would be pressing any amount of weight that would make a squat worthwhile. I must not be understanding what she is doing. I could never even get close to cleaning what I squat, much less pressing.

    We are all very confused.

    I wonder if the OP is doing something like a BodyPump workout, I've done Pump classes and they do many squats with a light bar. The Pump instructor presses the weigh up over her head onto the shoulders.
  • jetscreaminagain
    jetscreaminagain Posts: 1,130 Member
    I do have a squat rack, but was working on a DVD with the entire female cast squatting 35+ and doing a power clean to get the bar up. If THEY can do it, why can't I?

    I re-read. My hair's on fire again. Seriously. Why would you risk injury to your upper body so you can be like the chicks on a DVD that has been edited and was filmed with tons of people around?

    You have a squat rack. Use it. Lift heavier for squats than you do for tricep extensions or overhead press. Lift according the capabilities of the muscle groups at the time.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    I do have a squat rack, but was working on a DVD with the entire female cast squatting 35+ and doing a power clean to get the bar up. If THEY can do it, why can't I?

    I re-read. My hair's on fire again. Seriously. Why would you risk injury to your upper body so you can be like the chicks on a DVD that has been edited and was filmed with tons of people around?

    You have a squat rack. Use it. Lift heavier for squats than you do for tricep extensions or overhead press. Lift according the capabilities of the muscle groups at the time.

    Maybe what the OP is actually asking is this:

    "I want to be able to do heavier overhead presses, how can I improve them" ... would that put your hair-on-fire-out?
  • territhefrog
    territhefrog Posts: 1,134 Member
    Workout partners. At least that's what I would think so that you don't drop the bar on your head.
  • jetscreaminagain
    jetscreaminagain Posts: 1,130 Member
    I do have a squat rack, but was working on a DVD with the entire female cast squatting 35+ and doing a power clean to get the bar up. If THEY can do it, why can't I?

    I re-read. My hair's on fire again. Seriously. Why would you risk injury to your upper body so you can be like the chicks on a DVD that has been edited and was filmed with tons of people around?

    You have a squat rack. Use it. Lift heavier for squats than you do for tricep extensions or overhead press. Lift according the capabilities of the muscle groups at the time.

    Maybe what the OP is actually asking is this:

    "I want to be able to do heavier overhead presses, how can I improve them" ... would that put your hair-on-fire-out?

    Yes, but it would still smell bad in the room. Just cuz "I'd like to be stronger in pressing weight over my head" was a way simpler question than "...so I can then do squats with them". I will grant you and the OP that if I'd read the title and not the post, that is really what she asks in the title, but that "so I can squat with them" part or the "so I can put the weight on my shoulders behind my head" does complicate matters. Hence the smoldering stench of burnt hair that is just gonna take a lot to get out of the room.
  • JNick77
    JNick77 Posts: 3,783 Member
    LOL, I like these responses.

    I think the bottom line is that if you're going to squat safely and effectively please use a squat rack. If you just want to increase overhead pressing, then rotate between heavy BB and DB shoulder presses or even BB push presses. If you want to power clean, learn how to power clean. They're all very good ways to get stronger. :)
  • liftingheavy
    liftingheavy Posts: 551 Member
    I do one clean & press to get the bar over my head. But instead of going back down for a 2nd clean & press, I bring the bar back for my squats.

    I don't use 135lbs though...

    http://www.youtube.com/watch?v=S0wP4fj_K-k
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    I do have a squat rack, but was working on a DVD with the entire female cast squatting 35+ and doing a power clean to get the bar up. If THEY can do it, why can't I?

    I re-read. My hair's on fire again. Seriously. Why would you risk injury to your upper body so you can be like the chicks on a DVD that has been edited and was filmed with tons of people around?

    You have a squat rack. Use it. Lift heavier for squats than you do for tricep extensions or overhead press. Lift according the capabilities of the muscle groups at the time.

    Maybe what the OP is actually asking is this:

    "I want to be able to do heavier overhead presses, how can I improve them" ... would that put your hair-on-fire-out?

    Yes, but it would still smell bad in the room. Just cuz "I'd like to be stronger in pressing weight over my head" was a way simpler question than "...so I can then do squats with them". I will grant you and the OP that if I'd read the title and not the post, that is really what she asks in the title, but that "so I can squat with them" part or the "so I can put the weight on my shoulders behind my head" does complicate matters. Hence the smoldering stench of burnt hair that is just gonna take a lot to get out of the room.

    I think we are on the same team.

    The ACTUAL answer to the question is "Use a squat rack and heavier weights and it'll be better for you in the long run"
  • aproc
    aproc Posts: 1,033 Member
    Squat rack is the best and safest.

    As far as walking lunges go, unfortunately it just takes time of progressing in weights. For a while I had trouble getting the 50 over my head and once I got to where I could curl 50 easily, I was able to get it over my head as well. Then it was 60. I can get that over my head but I currently have a guy putting the 70 on my back for me while I work on being able to do it myself. As you continue progressing in weights and building muscle, you will get there. Just keep trying and have patience.

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