Lifting barbells without a coach
February 6, 2010 3:50 AM Subscribe
How do I learn to lift barbells safely, without a coach to guide me?
I'm looking to start weightlifting with barbells following Mark Rippetoe's Starting Strength. But each lift seems incredibly technical, and never having done it before, I'm not confident I can safely transfer all the advice in the book (or video clips) into an actual lift.
How do others go about weightlifting with barbells for the first time without an expert to show them the basics?
I'm looking to start weightlifting with barbells following Mark Rippetoe's Starting Strength. But each lift seems incredibly technical, and never having done it before, I'm not confident I can safely transfer all the advice in the book (or video clips) into an actual lift.
How do others go about weightlifting with barbells for the first time without an expert to show them the basics?
In the gym, do the lifts next to a mirror if you can, so you can watch to see if your back is straight. Videotape yourself if you can, join a strength forum like tmuscle, post the video and ask for critique. If your gym has some type of gorilla squatting 500, then ask him for critique. And just make sure you can your back straight -- that's the only thing that's really important. Otherwise, a lot of things people say about "form" just have to do with lifting more efficiently so as to lift more weight.
posted by creasy boy at 4:35 AM on February 6, 2010 [1 favorite]
posted by creasy boy at 4:35 AM on February 6, 2010 [1 favorite]
Also, I assume you know how to set the safety bars in the squat cage, so you can drop the weight if you have to? If all you have is a rack then you'll need a spotter or you pretty much should just forget about squatting. With benching, same thing: unless you can rig up a way to bench in the cage with safety bars, you should think about getting a spotter or just not benching at all.
posted by creasy boy at 4:39 AM on February 6, 2010
posted by creasy boy at 4:39 AM on February 6, 2010
When I started doing things like squats and deadlifts, I hired a personal trainer for one session and told him that I just wanted to make sure that the form was okay. That might be an option for you if you do go to a gym to your workouts. It is a small investment but much cheaper than wrecking your back.
posted by synecdoche at 5:34 AM on February 6, 2010
posted by synecdoche at 5:34 AM on February 6, 2010
As a response to creasy boy, be careful about using a mirror. You don't want to turn your head to the left our right while lifting. Just video-tape yourself and review.
Start with just the bar and load slowly until you learn the form. The stronglifts lifting program is based around starting strength and is good for people who have no experience with the lifts. If you start with the bar and only add 5-10lbs every other day, then you can't hurt yourself until you've learned the lifts.
posted by just.good.enough at 6:30 AM on February 6, 2010
Start with just the bar and load slowly until you learn the form. The stronglifts lifting program is based around starting strength and is good for people who have no experience with the lifts. If you start with the bar and only add 5-10lbs every other day, then you can't hurt yourself until you've learned the lifts.
posted by just.good.enough at 6:30 AM on February 6, 2010
I started with a personal trainer; just 4-5 sessions of having someone knowledgeable watching your form is an immense help. After that, if you can find a committed gym buddy, they can help make sure your lines are perfect every time.
posted by Hiker at 6:36 AM on February 6, 2010
posted by Hiker at 6:36 AM on February 6, 2010
Another thing worth mentioning: maintaining good form in the squat or deadlift requires hamstring flexibility. Most sedentary people can't keep their back straight when they squat all the way down. So you may have to do some serious stretching for a few weeks.
posted by creasy boy at 6:51 AM on February 6, 2010
posted by creasy boy at 6:51 AM on February 6, 2010
Have you read the book?
In the gym, do the lifts next to a mirror if you can, so you can watch to see if your back is straight.
Do not do this. Assuming you've read the book, you know where your gaze needs to be directed during all of the lifts, and it is definitely not at a mirror.
Don't waste your money on a personal trainer unless you're going to a serious lifting gym. And it's unlikely that you need to start with an empty bar for squatting and deadlifting. Especially for the latter, it's impossible to learn the movement correctly without some weight on the bar. Be safe, but don't be a weenie. Read the book and get yourself on video. If you can't tell whether your lifts look good when you see the video, put it on youtube and ask either Mark Rippetoe or the community for feedback at the Starting Strength forums.
Like creasy boy says, squat in a squat rack or power rack and make sure the pins are set at the right height so you can lower the bar to the pins if you need to, and use a spotter for bench pressing.
posted by ludwig_van at 8:02 AM on February 6, 2010 [1 favorite]
In the gym, do the lifts next to a mirror if you can, so you can watch to see if your back is straight.
Do not do this. Assuming you've read the book, you know where your gaze needs to be directed during all of the lifts, and it is definitely not at a mirror.
Don't waste your money on a personal trainer unless you're going to a serious lifting gym. And it's unlikely that you need to start with an empty bar for squatting and deadlifting. Especially for the latter, it's impossible to learn the movement correctly without some weight on the bar. Be safe, but don't be a weenie. Read the book and get yourself on video. If you can't tell whether your lifts look good when you see the video, put it on youtube and ask either Mark Rippetoe or the community for feedback at the Starting Strength forums.
Like creasy boy says, squat in a squat rack or power rack and make sure the pins are set at the right height so you can lower the bar to the pins if you need to, and use a spotter for bench pressing.
posted by ludwig_van at 8:02 AM on February 6, 2010 [1 favorite]
And, always ALWAYS ALWAYS secure the weight plates to the bar with a clip, or clamp. Lots of injuries from people getting off balance and one side of weight sliding off.
posted by Danf at 12:51 PM on February 6, 2010
posted by Danf at 12:51 PM on February 6, 2010
You've never ever lifted anything before? Wow. This sounds like you're simply scared of lifting weights rather than doing something wrong. The simplest advice is to go do it. Bring a video camera, hire a trainer for a session, and run through all the lifts you are going to do while he/she holds the camera and gives pointers. If the trainer gives you pointers that are different than what the book says, ignore that piece of advice from the trainer. A good trainer is going to be mostly about motivation, which is what this sounds like, rather than the knowledge they impart because you could probably learn what they know for free on the internet.
posted by P.o.B. at 1:39 PM on February 6, 2010
posted by P.o.B. at 1:39 PM on February 6, 2010
I know I'm going to get flack for this...but taking video is not necessary if you are looking to build functional strength and fitness. While the risk of doing squats and deadlifts wrong cannot be overestimated, they aren't magic - your body is built to do them. If you internalize the reading material, watch your form closely and listen to your body - you'll get results.
Good form is essential, yes Agonizing over 'perfect' form is debating minutae unless you are lifting weight at competitive levels. Rippatoe tends to lend to this overanalyzing. I have some friends who are competitive body builders and have trained with them in the past, and I can tell you that there is a lot of debate regarding Rippatoe. YMMV.
As far as getting into squats, deadlifts and compound lifts - follow some general guidelines.
Start with light weight on a bar and if possible, angle yourself towards and glance towards a mirrored corner, which will enable you to watch your form almost from the side without angling your head too much. Always block - keep your chest up and your stomach muscles tensed. Pull your shoulders back and tense your upper back too - keep your back straight with a slight bow. If you tend towards a sway back or lordosis - emphasize a straight back, as your curve will overpronounce and you risk overstressing your already tight lower back muscles. Push from your heels. I'm sure you know the rest...
To suggest an alternative to Bar-squats entirely - suitcase squats and goblet squats barely need as much overthinking at all and are much easier on the back. They will also get you functionally ripped. The goblet squat is my standby and has almost replaced bar squats entirely for me. Give it a try and I think you'll find it is much easier on the back and on your body mechanics in general. I know some military guys who are straight SHREDDED and do nothing but suitcase and goblet squats.
In the end, do what works for you to build muscle and temper the body. Goblet squats and suitcase squats can be a great way to build up the necessary muscle before moving into bar squats...but what I'm also saying is that they are just as good. In my book they are an easier and safer route to great results for the average gym rat.
posted by jnnla at 4:48 PM on February 6, 2010 [1 favorite]
Good form is essential, yes Agonizing over 'perfect' form is debating minutae unless you are lifting weight at competitive levels. Rippatoe tends to lend to this overanalyzing. I have some friends who are competitive body builders and have trained with them in the past, and I can tell you that there is a lot of debate regarding Rippatoe. YMMV.
As far as getting into squats, deadlifts and compound lifts - follow some general guidelines.
Start with light weight on a bar and if possible, angle yourself towards and glance towards a mirrored corner, which will enable you to watch your form almost from the side without angling your head too much. Always block - keep your chest up and your stomach muscles tensed. Pull your shoulders back and tense your upper back too - keep your back straight with a slight bow. If you tend towards a sway back or lordosis - emphasize a straight back, as your curve will overpronounce and you risk overstressing your already tight lower back muscles. Push from your heels. I'm sure you know the rest...
To suggest an alternative to Bar-squats entirely - suitcase squats and goblet squats barely need as much overthinking at all and are much easier on the back. They will also get you functionally ripped. The goblet squat is my standby and has almost replaced bar squats entirely for me. Give it a try and I think you'll find it is much easier on the back and on your body mechanics in general. I know some military guys who are straight SHREDDED and do nothing but suitcase and goblet squats.
In the end, do what works for you to build muscle and temper the body. Goblet squats and suitcase squats can be a great way to build up the necessary muscle before moving into bar squats...but what I'm also saying is that they are just as good. In my book they are an easier and safer route to great results for the average gym rat.
posted by jnnla at 4:48 PM on February 6, 2010 [1 favorite]
Yeah, you're going to catch some flak. I'm not going to give it to you, but there is two things I want to elaborate on
While the risk of doing squats and deadlifts wrong cannot be overestimated, they aren't magic - your body is built to do them.
True, but the body isn't built with barbells and dumbells attached to them. When you start adding weight at any point on your body it, your mechanics becomes compromised and starts doing all kinds of wonky things.
If you internalize the reading material, watch your form closely and listen to your body - you'll get results.
After training a wide range of people it isn't a surprise anymore to me to find out that some people have no connection with their body. They sometimes have to be physically shown what to do. A book for these people just isn't going to cover it, no matter how well it is written. This sounds like it may be the Asker's problem and is the reason I suggested a trainer.
You could do worse than Rippetoe. It's not uncommon the stuff he teaches is in a lot of high school gyms, and it's not a bad place to start. The only thing that makes me want to peel out my eyes is the "How much do you squat?" round-robin-dick-measuring-bullshit that ultimately leads to blown out knees and busted up shoulders. Like you said, YMMV.
posted by P.o.B. at 5:48 PM on February 6, 2010
While the risk of doing squats and deadlifts wrong cannot be overestimated, they aren't magic - your body is built to do them.
True, but the body isn't built with barbells and dumbells attached to them. When you start adding weight at any point on your body it, your mechanics becomes compromised and starts doing all kinds of wonky things.
If you internalize the reading material, watch your form closely and listen to your body - you'll get results.
After training a wide range of people it isn't a surprise anymore to me to find out that some people have no connection with their body. They sometimes have to be physically shown what to do. A book for these people just isn't going to cover it, no matter how well it is written. This sounds like it may be the Asker's problem and is the reason I suggested a trainer.
You could do worse than Rippetoe. It's not uncommon the stuff he teaches is in a lot of high school gyms, and it's not a bad place to start. The only thing that makes me want to peel out my eyes is the "How much do you squat?" round-robin-dick-measuring-bullshit that ultimately leads to blown out knees and busted up shoulders. Like you said, YMMV.
posted by P.o.B. at 5:48 PM on February 6, 2010
Do you have a training partner of some kind? When you're done reading Starting Strength, give it to your training partner. Then you watch his form, and he watches yours. If you have any questions, whip out the book and have a look at what Rippetoe says. Did you get to that part about whether or not to wear gloves? Man, that part cracks me up every time I read it.
Without a training partner, use a video camera and post it for form checks. I suggest that you find a partner if you don't have one; a good training partner will do more fore you than a hundred books. A bad training partner will screw you up more than a hundred books.
Don't be paralyzed by analysis. Don't screw up the mechanics of your lift by looking in the mirror. Squat in the power cage. Bench in the power cage too, especially if your training partner is learning how to spot, like you are. You don't want get squished as a learning experience (or the other way 'round).
To sum up: get a training partner.
posted by Barry B. Palindromer at 1:08 PM on February 8, 2010
Without a training partner, use a video camera and post it for form checks. I suggest that you find a partner if you don't have one; a good training partner will do more fore you than a hundred books. A bad training partner will screw you up more than a hundred books.
Don't be paralyzed by analysis. Don't screw up the mechanics of your lift by looking in the mirror. Squat in the power cage. Bench in the power cage too, especially if your training partner is learning how to spot, like you are. You don't want get squished as a learning experience (or the other way 'round).
To sum up: get a training partner.
posted by Barry B. Palindromer at 1:08 PM on February 8, 2010
This thread is closed to new comments.
Rippetoe has some videos on youtube here.
posted by just.good.enough at 3:56 AM on February 6, 2010