How to replace barbell exercises? (None in Gym)

McNulty

I'm using a programme at the moment that briankeating posted a week or so ago. It's going well so far apart from the fact that there is no barbell in the gym where I am at the moment (there is a Smith machine) so I'm adapting a couple of the exercises using dumbbells or machines. I want to ask if
A: I'm doing them right - eg can you do deadlifts with a dumbbell?
B: What do I do when the weight of the dumbbell isn't enough to push me further (max dumbbell is 30kg so a while to go yet)

I'm doing all exercises below currently using two dumbbells instead of a barbell. I've researched the movements on the exrx website.

• Deadlift
• Squats
• Bench press
• Military Press

There are a couple of others in the programme where I'm using other means - not sure if these will actually match the intended exercise though

Close Grip Bench Press >>> Using Shoulder press machine
Ez bar curl >>> using tricep cable pull down

Any advice gratefully received. I'll ask about how long it should take me before I can do one chip up next week!

Cheers

Jim

top madra

McNulty wrote: »

I'm using a programme at the moment that briankeating posted a week or so ago. It's going well so far apart from the fact that there is no barbell in the gym where I am at the moment (there is a Smith machine) so I'm adapting a couple of the exercises using dumbbells or machines. I want to ask if
A: I'm doing them right - eg can you do deadlifts with a dumbbell?
B: What do I do when the weight of the dumbbell isn't enough to push me further (max dumbbell is 30kg so a while to go yet)

I'm doing all exercises below currently using two dumbbells instead of a barbell. I've researched the movements on the exrx website.

• Deadlift
• Squats
• Bench press
• Military Press

There are a couple of others in the programme where I'm using other means - not sure if these will actually match the intended exercise though

Close Grip Bench Press >>> Using Shoulder press machine
Ez bar curl >>> using tricep cable pull down

Any advice gratefully received. I'll ask about how long it should take me before I can do one chip up next week!

Cheers

Jim

why dont you use the smith machine for close grip bench press?
as for the ez bar curl if you dont have a ez bar use dumbbells,usein the tricep cable pull down rope is ok,just make sure your pullin up.

if ur short on equipment google ur exercises,there loads of different variations of the same thing

McNulty

everyone here seems to warn off the Smith machine?

Just wondering if I will get the benefit from squats and deadlifts with the Dumbbells

lumberjackgener

I could be wrong but I think the reason people dislike the smith machine is because of the effect on squats mainly.

Is there any possibility of changing gyms to one with proper free weights?

Burkatron

McNulty wrote: »

everyone here seems to warn off the Smith machine?

Just wondering if I will get the benefit from squats and deadlifts with the Dumbbells

Its only for squats that the smith machine can do more harm then good. You should be able to bench on it but you only get 1 plain of movement,you dont have to stabilize with it so youre not hitting all the muscles you would with free weights! Can you not to Dumb bell presses instead? Far better then a smith machine & imo a bar!

Is there any possibility of changing gyms to one with proper free weights?

+1 on this. The gym you're in does'nt sound much use for your needs...

papajimsmooth

Could you elaborate on how the smith machine can do more harm than good please.

McNulty

I might then have a go at using the Smith machine for the close grip bench press then (am am using dumbbells for regular benching)

In terms of deadlifts and squats (my version!) I'll keep going until I run out of dumbbells - when they get to 30Kg each - and ask again.

The place I'm in - Markievicz is just perfect for me in terms of location and the time I can use it. It is 90% perfect for what I need starting out, just want to make sure I'm making best use of it

top madra

papajimsmooth wrote: »

Could you elaborate on how the smith machine can do more harm than good please.

the smith machine follows a set range of motion up & down,where with a free bar your body should follow ur natural movement,

the smith machine is very controversial,but imo i would have no problem useing it for close grip press's,it can also be very handy if you dont have a spotter,free weights are better but his options are limted

papajimsmooth

Im in the same situation as him with not squat rack just a smith machine, I wont do myself harm squatting in it will I, or some form of muscle imbalance?

crotalus667

papajimsmooth wrote: »

Im in the same situation as him with not squat rack just a smith machine, I wont do myself harm squatting in it will I,

No you wont do your self any harm provided your doing the exercise properly.

papajimsmooth wrote: »

or some form of muscle imbalance?

That really depends on the smith machine some have a bigger need for stabilisation than others (you will notice a wobble when you un rack it) basically you wont be using the supporting muscles as much. This only really maters depending if you require those muscles for a sport. There are advantages to free squatting and smith machine it all depends on your goals , what are they ??

Burkatron

papajimsmooth wrote: »

Could you elaborate on how the smith machine can do more harm than good please.

I tried to reply to this earlier but my laptop died. What Top Madra said below is spot on when it comes to squatting in a smith machine.

top madra wrote: »

the smith machine follows a set range of motion up & down,where with a free bar your body should follow ur natural movement,

the smith machine is very controversial,but imo i would have no problem useing it for close grip press's,it can also be very handy if you dont have a spotter,free weights are better but his options are limted

crotalus667 wrote: »

No you wont do your self any harm provided your doing the exercise properly.

Out of interest how do you suggest a squat is done properly on a smith machine? Your body still gets forced into an un natural movement regardless feet or bar position! You'll get away with it on lightweights,but if you wanna stack on heavy weights for progression your body will pay for it in the long run! Knees or lower back are usually the big sufferers! Your neck also gets locked into extenstion (depending on foot position again) more around the CT junction area, Dowingers humps are all the rage especially when they impinge on the vascualr bundles that run through the area into the thoracic outlet!

crotalus667 wrote: »

That really depends on the smith machine some have a bigger need for stabilisation than others (you will notice a wobble when you un rack it) basically you wont be using the supporting muscles as much. This only really maters depending if you require those muscles for a sport. There are advantages to free squatting and smith machine it all depends on your goals , what are they ??

Really? Im not being smart I just cant think of any advantages at all!

ragg

you will be fine squatting on the smith machine for squats as a beginner.

Burkatron

ragg wrote: »

you will be fine squatting on the smith machine for squats as a beginner.

Apart from you wont train your accessory muscles any stabilization & have to learn all over again when you decide you wanna do free squats! Why squat light with a smith machine when you can squat light w/ free weights?

BossArky

McNulty wrote: »

I'm doing all exercises below currently using two dumbbells instead of a barbell. I've researched the movements on the exrx website.

Include something like 3x8 one arm dumbbell rows if you want to build up your upper back / pulling motions. Working up to 30kg dumbbells with decent form will keep you going for a while.

crotalus667

Burkatron wrote: »

You'll get away with it on lightweights,but if you wanna stack on heavy weights for progression your body will pay for it in the long run!

Do you have any proof to back that up ??? As a side note there are plenty of BB’s that have used the smith machine as apposed to free squats and retried with out injuries attributed to the smith machine

Burkatron wrote: »

Really? Im not being smart I just cant think of any advantages at all!

Predominately the lack of a need for balance allows for the use of a stance that would cause you to fall backwards in a squat rack

ragg wrote: »

you will be fine squatting on the smith machine for squats as a beginner.

I’d say no to that one if some one has the option of the two and wants to progress to free squatting , weather or not smith machine squats are appropriate are again determine by goals

McNulty

Thanks to everyone for the feedback. My goal is to lose some fat and build some muscle, so all of this is part of a push, pull, legs whole body workout trying to focus on compound movements where possible (this was borrowed from a previous post).
I think I'll keep with the dumbbells for now until I get to the 30kg dumbbells (seems like a way away but feel like I've been making progress) and revisit then as I think I will be looking to refresh the whole programme at this stage.

cheers
Jim

ragg

Burkatron wrote: »

Apart from you wont train your accessory muscles any stabilization & have to learn all over again when you decide you wanna do free squats! Why squat light with a smith machine when you can squat light w/ free weights?

But he doesn't have the facilities to do it. A smith machine squat is still a good compound exercise - you still hit quads, abs, ass, calfs etc.

The knees take a hit, but most people wont be going that heavy.
I know people that are hitting 160kgs on it, with no bad effects.