My wife and 2 daughters started NROL for Women last week. They aren't comfortable squatting with a bar yet (hopefully they will soon though) so I have them doing goblet squats instead.
But on deadlifts I'm not sure how to do it without a bar. Should we do it with a smaller bar (not an Olympic bar) or can you use a dumbbell? We did them with DB's the first week but really, it just seemed pretty much the same thing as the goblet squats...
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We were just talking about this in another thread.....I said then that I can't picture DL's with DB's. To me, it seems they would be either just squats or else turn into DB RDL's. They should be able to easily do deads with the OLY bar, though.
what's the problem with DL the bar? The weight shouldn't be an issue (they can both pick up a 5 yr old I'm sure) - is it that only the bar is too low? The fix for that is to raise up the ends on something that brings it up to the height it would have with 45s (or even 25s) (stacked plates, risers or use the cage with the safeties at the lowest)
I felt a little intimidated with that huge OLY bar the first time I used it also. I used a smaller bar, but then sucked it up and used the OLY bar after that. Maybe that's a gradual approach?
I am not intimidated by the Oly bar in general... I know I can lift it, I've benched with it and more, etc. But I had NEVER done a dead lift in my life before this program, and I have had occasional back issues. I want to make TOTALLY sure that I have the form down, so I have started with body bars, and expect to progress to the Oly bar after a couple of workouts.
My wife and 2 daughters started NROL for Women last week. They aren't comfortable squatting with a bar yet (hopefully they will soon though) so I have them doing goblet squats instead.
But on deadlifts I'm not sure how to do it without a bar. Should we do it with a smaller bar (not an Olympic bar) or can you use a dumbbell? We did them with DB's the first week but really, it just seemed pretty much the same thing as the goblet squats...
Allen, goblet squats are a great training tool for squat, so great choice. You say they "aren't comfortable" with the barbell. Is that because it's too heavy or because it's intimidating?
If it's too heavy or they lack enough core control for a proper deadlift movement, then start them with cable pull-throughs as their teaching tool.
If it's just that the bar is intimidating, then see if you can't come up with an instructive way to get them to try it. Most women can deadlift the empty bar pretty easily and it's empowering to try it, discover you can do it, and realize that you're stronger than you thought.
They'll need to make the transition to the barbell before long anyway. Help them get comfortable with it right from the start. Deadlifts are often a great lift for this purpose. Nothing can crush them, so safety isn't an issue, and women are usually stronger in this lift than they expect to be.
Going from "Barbie weights" to an empty (45-lb.) bar isn't as easy as it sounds. I'm scared to death that I'm going to hurt my back.
The NROL makes it sound like it's easy to hurt your back if your posture isn't perfect. The NROL4W just kind of glosses over saying, "You must maintain the natural arch in your lower back, and the heavier the weight you lift off the floor, the harder it is for those muscles to protect your spine. (Remember, "harder" is better when it comes to improving your body in appearance and function.)
My back was achy after my last workout of deadlifts, but not hurting. I'll be deadlifting again this afternoon and, as I said before, I'm a little afraid!
Like Lisa said, you are stronger than you think and 45 lbs really isn't much at all. Take a look at this thread to see the suggested weight for different levels. Just suggestions, but it should give you an idea.
Learning proper technique is important. Ideally you can find a trainer, knowledgeable friend, or significant other (like Allen is doing for his wife) to initially teach you the big lifts. If not, then take the time to study the information posted and linked on this forum. It's worth it to learn it right the first time and not develop any bad habits. But it's doubtful you could hurt yourself with just the bar, even with really bad technique, unless maybe you had some preexisting lumbar issues. A little muscle soreness should be expected when learning a new lift.
Going from "Barbie weights" to an empty (45-lb.) bar isn't as easy as it sounds.
I agree! I have always done strength training, but this is my first attempt at real weight lifting. Squatting or deadlifting 30 pounds is challenging to me as a beginner.
I think it's in your head. As LisaS said at the beginning of this thread....you can pick up a 5-year old, right? Then, you can pick up a 45 lbs oly bar. I think you are underestimating your strength -- especially with DL's.
Iron is different than other things. The same amount weighs four times as much in your head.
There's something people really just have a hard time with... they can't quantify how much a child or groceries weigh. Women curl with 5 pounds thinking they can't possibly do more, but use full gallons of milk all the time. It's just the intimidation factor. Getting over that is more powerful than getting over your CNS.
Even experienced lifters have head issues. Today I thought I was deadlifting 150... and because last time it was hard, it was hard for me. My last set I realized it was only 140. And my LAST set was easier than the first, because of that realization. *laugh*
I'm just barely 5'2" and currently weigh 104 lbs. I was really intimidated by the 45# bar when I started. I didn't think there was any way I could manuever a 6ft long bar that weighed 45#. I started with dumbbells, and it finally occurred to me that if I was doing squats with a 20# dumbbell in each hand, I was lifting 40#. 45# isn't that different. So, with much trepidation, I gave the bar a try. I did it!!! I just finished the last A workout of Stage 2 and did squats instead of the front squat push pull because of a shoulder injury. Anyway, for my warm up today, I grabbed the 45# bar and did 8 fast, easy squats. I couldn't believe it. The bar alone felt like almost nothing!! It's only been 3 months since I started! Start where you feel comfortable and keep challenging yourself with heavier weights and you'll soon find out exactly what you are really capable of! Oh, and I made a personal record today. I squatted 3/4 of my body weight! 75#! I never thought I'd be able to do that!!
Thanks for the tough love, ladies. I've steadily increased my weight over the past week. Deadlifts are no longer frightening, and my back feels much stronger.
Thanks for the tough love, ladies. I've steadily increased my weight over the past week. Deadlifts are no longer frightening, and my back feels much stronger.
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