eSquats and deadlifts advice for a noob please
Discussion
Hi guys and girls.
For the past 4 or so weeks I've been exploring the weights section of my local gym. I stayed away from it for quite a while due to the type of people that seemed to be fixated purely with their own reflection but figured we all have to start somewhere.
My first week I was testing what sort of weights I could actually do (pathetically little haha) and now I have a bit of a routine which is doing me good and making physical changes already. I start with 8 reps for the first week, then 9 the second and so on up to 12 reps and then reset back to 8 reps with a slightly heavier weight and repeat.
I'm really struggling with squats and deadlifts though. The first time I tried to squat was hilarious, absolute failure. My hamstrings are super tight which means I could barely sit into a squat at all. So I thought I'd stretch them out at every gym session to try and make progress. I can now grab my feet while I'm standing straight legged (oo er) so they're alot better than before. So before I go and embarrass myself again could you muscle mountains please give me some tips or link me to some videos of how to do it properly? As long as I can get the proper technique down I don't care how little weight I have to do it with to begin. Same with deadlifts, I haven't even attempted as, quite frankly, I don't want to look like a poor techniqued try hard.
Hope that makes sense. Over to you
For the past 4 or so weeks I've been exploring the weights section of my local gym. I stayed away from it for quite a while due to the type of people that seemed to be fixated purely with their own reflection but figured we all have to start somewhere.
My first week I was testing what sort of weights I could actually do (pathetically little haha) and now I have a bit of a routine which is doing me good and making physical changes already. I start with 8 reps for the first week, then 9 the second and so on up to 12 reps and then reset back to 8 reps with a slightly heavier weight and repeat.
I'm really struggling with squats and deadlifts though. The first time I tried to squat was hilarious, absolute failure. My hamstrings are super tight which means I could barely sit into a squat at all. So I thought I'd stretch them out at every gym session to try and make progress. I can now grab my feet while I'm standing straight legged (oo er) so they're alot better than before. So before I go and embarrass myself again could you muscle mountains please give me some tips or link me to some videos of how to do it properly? As long as I can get the proper technique down I don't care how little weight I have to do it with to begin. Same with deadlifts, I haven't even attempted as, quite frankly, I don't want to look like a poor techniqued try hard.
Hope that makes sense. Over to you
If you look to the side you'll see more videos. Ripptoe is well known and respected. Stick to his videos for now. You will benefit from having a spotter look at your form.
Well done on working out you need to stretch. Mobility issues cause bad form in a lot of exercises.
Dynamic stretches before you go into you warm-up sets.
Mark Rippetoe: Intro to the Squat
http://www.youtube.com/watch?v=kawBY5p29fQ
Mark Rippetoe: Coaching the Squat
http://www.youtube.com/watch?v=9qbBsn7IbPU&fea...
Mark Rippetoe: Coaching the Squat 2
http://www.youtube.com/watch?v=-OoVQPmfZ4o&fea...
Mark Rippetoe: Fixing the Squat: Hip Drive
http://www.youtube.com/watch?v=yha2XAc2qu8
Well done on working out you need to stretch. Mobility issues cause bad form in a lot of exercises.
Dynamic stretches before you go into you warm-up sets.
Mark Rippetoe: Intro to the Squat
http://www.youtube.com/watch?v=kawBY5p29fQ
Mark Rippetoe: Coaching the Squat
http://www.youtube.com/watch?v=9qbBsn7IbPU&fea...
Mark Rippetoe: Coaching the Squat 2
http://www.youtube.com/watch?v=-OoVQPmfZ4o&fea...
Mark Rippetoe: Fixing the Squat: Hip Drive
http://www.youtube.com/watch?v=yha2XAc2qu8
Good to see you wanting to learn to do them correctly, so many don't!
Info above is great, also check out fitipedia.co.uk for videos of loads of different exercises (plus other stuff) It's my mates website, and it's pretty good although it doesn't give you a run through of coaching points just a video of the form.
It can be difficult to transfer technique over from watching a video so it might be worth asking a trainer at your gym to help teach you to do it right.
Info above is great, also check out fitipedia.co.uk for videos of loads of different exercises (plus other stuff) It's my mates website, and it's pretty good although it doesn't give you a run through of coaching points just a video of the form.
It can be difficult to transfer technique over from watching a video so it might be worth asking a trainer at your gym to help teach you to do it right.
Halb said:
If you look to the side you'll see more videos. Ripptoe is well known and respected. Stick to his videos for now. You will benefit from having a spotter look at your form.
Well done on working out you need to stretch. Mobility issues cause bad form in a lot of exercises.
Dynamic stretches before you go into you warm-up sets.
Mark Rippetoe: Intro to the Squat
http://www.youtube.com/watch?v=kawBY5p29fQ
Mark Rippetoe: Coaching the Squat
http://www.youtube.com/watch?v=9qbBsn7IbPU&fea...
Mark Rippetoe: Coaching the Squat 2
http://www.youtube.com/watch?v=-OoVQPmfZ4o&fea...
Mark Rippetoe: Fixing the Squat: Hip Drive
http://www.youtube.com/watch?v=yha2XAc2qu8
+1 I found the stuff done by Rippetoe really useful. Also try recording yourself and then watching the video to iron out any issues. Well done on working out you need to stretch. Mobility issues cause bad form in a lot of exercises.
Dynamic stretches before you go into you warm-up sets.
Mark Rippetoe: Intro to the Squat
http://www.youtube.com/watch?v=kawBY5p29fQ
Mark Rippetoe: Coaching the Squat
http://www.youtube.com/watch?v=9qbBsn7IbPU&fea...
Mark Rippetoe: Coaching the Squat 2
http://www.youtube.com/watch?v=-OoVQPmfZ4o&fea...
Mark Rippetoe: Fixing the Squat: Hip Drive
http://www.youtube.com/watch?v=yha2XAc2qu8
Halb said:
What do you prefer?
I think this vid is excellent for a beginner: http://www.youtube.com/watch?v=wYMqN6vveB0I think low bar squats (which Ripp prefers) require a lot more flexibility in the shoulders- for a beginner this can lead to sore elbows/shoulders. Technically, lowbar can be a tricky thing to master as you need a bit of back muscle to sit the bar on.
I just think you should learn high bar, then low bar, then figure out which works best/mix things up.
I thought you were a low bar person?
edit.
I have watched it now.
It's good. I don't like the plates being used under the feet, the guy is already wearing weightlifting shoes and then adds plates, it's like wearing high heels. [insert Hoofy joke].
He does show some good flexibility things, and there is a link to Pendlay (he sounds like Ripptoe
) who shows the same stretch exercise.
Flexibility Exercises for the Lower Body in Olympic Weightlifting
With the fear that we may be overloading the OP, here are the two current links about flexibility/mobility from the Health Matters wiki.
http://www.strengthcoach.com/public/1298.cfm
http://www.t-nation.com/readArticle.do?id=1618485
edit.
I have watched it now.
It's good. I don't like the plates being used under the feet, the guy is already wearing weightlifting shoes and then adds plates, it's like wearing high heels. [insert Hoofy joke].
He does show some good flexibility things, and there is a link to Pendlay (he sounds like Ripptoe
) who shows the same stretch exercise.Flexibility Exercises for the Lower Body in Olympic Weightlifting
With the fear that we may be overloading the OP, here are the two current links about flexibility/mobility from the Health Matters wiki.
http://www.strengthcoach.com/public/1298.cfm
http://www.t-nation.com/readArticle.do?id=1618485
Edited by Halb on Friday 10th August 23:00
Halb said:
I thought you were a low bar person?
edit.
I have watched it now.
It's good. I don't like the plates being used under the feet, the guy is already wearing weightlifting shoes and then adds plates, it's like wearing high heels. [insert Hoofy joke].
He does show some good flexibility things, and there is a link to Pendlay (he sounds like Ripptoe) who shows the same stretch exercise.
Flexibility Exercises for the Lower Body in Olympic Weightlifting
With the fear that we may be overloading the OP, here are the two current links about flexibility/mobility from the Health Matters wiki.
http://www.strengthcoach.com/public/1298.cfm
http://www.t-nation.com/readArticle.do?id=1618485
I started off high bar, up to ~200kg then moved to low bar (prob my best low bar achievement here http://www.youtube.com/watch?v=aaZtwoMpJx8) After a while, low bar started seriously messing with my shoulders/elbows so I switched back to high bar, never matched my low bar stuff though, got up to 230kgish (still 15kg off my best low bar though)- shoulder/elbow issues disappeared quick and I've not done low bar since. I also think lowbar played a big part in my current problems as it allows for sloppy technique and very 'backy' lifting (such as my own)...edit.
I have watched it now.
It's good. I don't like the plates being used under the feet, the guy is already wearing weightlifting shoes and then adds plates, it's like wearing high heels. [insert Hoofy joke].
He does show some good flexibility things, and there is a link to Pendlay (he sounds like Ripptoe
) who shows the same stretch exercise.Flexibility Exercises for the Lower Body in Olympic Weightlifting
With the fear that we may be overloading the OP, here are the two current links about flexibility/mobility from the Health Matters wiki.
http://www.strengthcoach.com/public/1298.cfm
http://www.t-nation.com/readArticle.do?id=1618485
Edited by Halb on Friday 10th August 23:00
Back on topic- OP, I'd ignore the bar placement issues- pick any of the above vids that folk have posted and have a go, start light and you'll find a natural position after a while. Good luck
I try to do the low bar squat and after watching several videos I have no idea whether I have achieve the low bar position
You definitley need good shoulder flexibity and its something to work on
the main thing i have found a difference in going is NOT having my thumb go under the bar, rather it goes ontop of the bar with the fingers. the function of the hand is not to totally hold the bar up. the other thintg to do is to get your arms as close together when doing the squat, this tends to create the bulk in your shoulder/back which helps hold the bar up. I am pretty much at the point where the is no pressure on my wrist/elbows at all because the abr is hold solidly on the shoulder area.
this article shows you what i mean - you wil lsee the hands with the red circles around them
http://www.solid-gains.com/article/4-0-the-squat-e...
this small tweak should really help with arm issues when squatting.
deadlifting is easy formwise IMO, the only thing that makes it hard is that the form is esy which alows a heavier weight.
You definitley need good shoulder flexibity and its something to work on
the main thing i have found a difference in going is NOT having my thumb go under the bar, rather it goes ontop of the bar with the fingers. the function of the hand is not to totally hold the bar up. the other thintg to do is to get your arms as close together when doing the squat, this tends to create the bulk in your shoulder/back which helps hold the bar up. I am pretty much at the point where the is no pressure on my wrist/elbows at all because the abr is hold solidly on the shoulder area.
this article shows you what i mean - you wil lsee the hands with the red circles around them
http://www.solid-gains.com/article/4-0-the-squat-e...
this small tweak should really help with arm issues when squatting.
deadlifting is easy formwise IMO, the only thing that makes it hard is that the form is esy which alows a heavier weight.
i should add, when i wrapped my thumb under the bar, because of stiffness in my shoulder i compensated by having my hands out wide
by having the thumb go on top with the fingers it seems to release a lot of tension, and allows me to move my hands closer, both these changes combined makes for an easier squat.
by having the thumb go on top with the fingers it seems to release a lot of tension, and allows me to move my hands closer, both these changes combined makes for an easier squat.
I never got along with thumb over, felt insecure- I like to grip the bar when it gets heavy. Should the bar slip with thumb over, you're not in a nice position!
The solidgains article you posted isn't good IMO- it says high bar is wrong; it also say to put the knees in front of the feet , and then says to squat infront of a wall to avoid this- looks like the author has cherry picked parts form different sources and made the article. Low bar squats are used to to achieve better mechanical leverage's in order to shift heavier weights in powerlifting- if this isn't your aim, then I'd stick with highbar, particularly when beginning.
To look at all the technicalities of squatting would take an age- stance, bar placement, hip drive, head position, shoes etc etc- best thing is just to do it and see what's comfy, in 90% of cases, high bar will feel natural for someone starting out.
Just my 2 cents.
edit to add:
OP- re deadlifts- keep tight and mess around to see what works best- loads of stuff on Google re tech, but a lot of it will contradict each other- again, suck it and see is the best approach. Everyone pulls differently as everyone is built differently, find what works best for you.
The solidgains article you posted isn't good IMO- it says high bar is wrong; it also say to put the knees in front of the feet , and then says to squat infront of a wall to avoid this- looks like the author has cherry picked parts form different sources and made the article. Low bar squats are used to to achieve better mechanical leverage's in order to shift heavier weights in powerlifting- if this isn't your aim, then I'd stick with highbar, particularly when beginning.
To look at all the technicalities of squatting would take an age- stance, bar placement, hip drive, head position, shoes etc etc- best thing is just to do it and see what's comfy, in 90% of cases, high bar will feel natural for someone starting out.
Just my 2 cents.
Lost_BMW said:
Just followed the link and watched your deadlift try out (or should that be try back?) "ouch" indeed! Made me wince just watching, jeez.
Was not nice!edit to add:
OP- re deadlifts- keep tight and mess around to see what works best- loads of stuff on Google re tech, but a lot of it will contradict each other- again, suck it and see is the best approach. Everyone pulls differently as everyone is built differently, find what works best for you.
Edited by didelydoo on Saturday 11th August 08:55
Some really good tips and vids there, thanks guys. Think I'm going to have to practice at home with my kettle bells for a while as I'm just not at all comfortable squatting at the moment. I'll keep persevering and let you know how I get on.
If you want to carry on discussing best practice please do, it all makes for interesting reading/viewing
If you want to carry on discussing best practice please do, it all makes for interesting reading/viewing
Film yourself doing a squat and post it up so we can critque it if you like. We're all nice here so it will all be constructive. I've been squatting for years, I'm a PT and a strength and conditioning coach and I still benefit from people citiquing my teckers.
Don't worry if you don't want to though.
Don't worry if you don't want to though.
balders118 said:
Film yourself doing a squat and post it up so we can critque it if you like. We're all nice here so it will all be constructive. I've been squatting for years, I'm a PT and a strength and conditioning coach and I still benefit from people citiquing my teckers.
Don't worry if you don't want to though.
This is a good idea Don't worry if you don't want to though.
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