It's about that time again

[apac]

Time to get back into the gym. My goal this time around is to execute on the Starting Strength program. It's been a few years and I'm especially skinny/weak now, and I'm expecting the program to be quite a challenge. Long story short- I used to have no time, and now I have plenty, so this is as good a time as any .

I've never tried deadlifts or power cleans before, but I think I understand the mechanics. I'm still a bit concerned with learning those on my own, getting the right form, not hurting myself, etc.

I have a 24 hour fitness membership (it's quite cheap, so I would rather not change gyms). Would it be worth spending the money on a couple sessions with a 24HF trainer who understands those exercises? Or am I better off doing it on my own and filming/adjusting technique. Keep in mind I've never *seriously* strength trained before, most of my previous experience was supplemental to martial arts.

 

[SociallyChallenged]

Tons of people have followed SS without any coaching. You just have to watch a lot of form videos, record your videos, and get online coaching from experienced individuals.

Especially on your earlier sessions, take videos of your form and post them here. If you can start with good form, you'll know what it's supposed to feel like. From there on, you'll train with correct motor programming, which will make the whole thing more safe. You're going to have to do a lot of video watching for the cleans.

Also, 24 hour fitness personal trainers rarely know how to squat, deadlift, or clean correctly. Mark Rippetoe is the best explanation you'll get. A trainer would likely lead you to do squats with decreased range of motion and wouldn't cue you to not round your back during a deadlift. Like I said, watch a lot of videos and start light (I believe SS starts with the bar). Record yourself and make some modifications. You'll be just fine.

Welcome to the lifting world

 

[apac]

Thanks. My suspicion is the same as yours about the trainers not knowing the correct forms, but I figured I'd double check. This week is dedicated to learning the forms and increasing flexibility.

The one annoying part about 24HF is they don't have bumper plates, at least not the one near me. Any suggestions on how to practice the deadlift/power clean with just the bar? Seems like those need the plates to elevate the bar from the floor.

Although thankfully they did know what I was talking about when I mentioned power cleans, and indicated it would be OK to do them as long as I wasn't dropping the weight to the floor.

 

[SociallyChallenged]

Thanks. My suspicion is the same as yours about the trainers not knowing the correct forms, but I figured I'd double check. This week is dedicated to learning the forms and increasing flexibility.

The one annoying part about 24HF is they don't have bumper plates, at least not the one near me. Any suggestions on how to practice the deadlift/power clean with just the bar? Seems like those need the plates to elevate the bar from the floor.

Although thankfully they did know what I was talking about when I mentioned power cleans, and indicated it would be OK to do them as long as I wasn't dropping the weight to the floor.

If they have a power rack, you can set the safety bars about mid-shin height to do those lifts. If you can't set them up that low, you can just start from mid-shin. It's not the best way to do it, but it's definitely not the worst.

You don't have to drop the weights for those lifts, but you do have to set them down and lift from a dead start. Just wanted to make a note of that.

 

[MotF Bane]

Apac, if there are not safety bars as SC describes, I've used small stacks of weights under each end to bring the bar up to proper height.

 

[apac]

Good suggestions, thanks. As it turns out I just came down with a cold...argh. Going to do some light stuff at home to work on forms until I can kick this.

 

[apac]

Minor update. Finally kicked that cold and started getting ready, after reading a lot of Mark's book and the online FAQ. I found that my squat form really needed some work, the biggest issue being weak back/ab muscles and very tight hamstrings so. So I'm taking the next couple weeks to jog/stretch every day and loosen up a bit so I can go below parallel without my back rounding. At the moment I can go just about to parallel, without weight, and it's a struggle to keep my toes from splaying out and my back rigid. Hoping I can get a couple inches lower and then I can start to add weight.

 

[surfsatwerk]

Minor update. Finally kicked that cold and started getting ready, after reading a lot of Mark's book and the online FAQ. I found that my squat form really needed some work, the biggest issue being weak back/ab muscles and very tight hamstrings so. So I'm taking the next couple weeks to jog/stretch every day and loosen up a bit so I can go below parallel without my back rounding. At the moment I can go just about to parallel, without weight, and it's a struggle to keep my toes from splaying out and my back rigid. Hoping I can get a couple inches lower and then I can start to add weight.

Glute/Ham raises DO IT!

http://www.squidoo.com/glutehamraise

 

[apac]

Glute/Ham raises DO IT!

http://www.squidoo.com/glutehamraise

I think the biggest issue is my flexibility, actually. As I stretch out I'm able to go lower. However, given most opinions are that stretching prior to lifting is a good way to get injured, I need to get my normal, unstretched flexibility to the point of going below //. We'll see! Been at it since the beginning of this week and I'm feeling a bit less tight.

 

[surfsatwerk]

I think the biggest issue is my flexibility, actually. As I stretch out I'm able to go lower. However, given most opinions are that stretching prior to lifting is a good way to get injured, I need to get my normal, unstretched flexibility to the point of going below //. We'll see! Been at it since the beginning of this week and I'm feeling a bit less tight.

For me to get comfortable going deep I needed to develop a strong posterior chain to "catch" me as I dropped low. Doing Glute/Ham raises made me aware of my posterior chain and how those muscle worked.

Most people, myself included, are used to using the muscles that they see, quads, chest, etc... so squating properly was damned near impossible until I made that mind/muscle connection with my back, glutes, and hams.

 

[alkemyst]

whether you need a trainer or not depends on how well you can watch/see and repeat it. Don't be afraid to check yourself out in a mirror or run a video on the side of you (just don't make your production interfere with another's workout...pick an odd time to workout to do this).

If you get some hecklers let it fuel you.

I love showing up to the gym after my holiday chub-up and doing advanced exercises while the ectomorphs do the chucklehut.

By about my second month when I am asking to work in and adding a ton more weight, they zip it. Then I prod them.

Deadlifts and Squats are awesome exercises. Many are too afraid of them though in reality to really do them right. They are as 'mentally/emotionally' painful as physically.

 

[apac]

whether you need a trainer or not depends on how well you can watch/see and repeat it. Don't be afraid to check yourself out in a mirror or run a video on the side of you (just don't make your production interfere with another's workout...pick an odd time to workout to do this).

If you get some hecklers let it fuel you.

I love showing up to the gym after my holiday chub-up and doing advanced exercises while the ectomorphs do the chucklehut.

By about my second month when I am asking to work in and adding a ton more weight, they zip it. Then I prod them.

Deadlifts and Squats are awesome exercises. Many are too afraid of them though in reality to really do them right. They are as 'mentally/emotionally' painful as physically.

thanks. I think I've already decided I can do them on my own, with low weight lots of mirror and video practice for now. Looking forward to the challenge!

 

[brikis98]

The squat is, in and of itself, a good stretch. Keep the weight very low initially and go as low as you can without rounding your back. With little weight, you should be able to do this daily, even multiple times per day (if you can spare the time), and it'll stretch you out VERY fast - much faster than jogging and doing typical hamstring stretches. Other useful tips:

* Do the exercises Dan John recommends in this fitcast video.
* Push your knees out - that is, away from each other. When done correctly, this more than any other thing tends to help people get proper squat depth, as well as helping you keep your back in extension and engage the posterior chain. Read the active hip article for more info.