New routine - need some advice on a few things.

funkey_monkey

Hi,

I've started a new routine but am having some major problems with it which I just can't get ironed out. Any help would be greatly appreciated:

1. I am doing rack deadlifts. I've been told this for legs and back, however, I can only feel it in lower back. I am lifting from about 3" below the knee and normal grip (i.e. both palms facing inwards towards body). Why am I not feeling this in legs and is there any reason why a I can't use an overhand/underhand grip?

2. With seated shoulder press using a barbell, what way are you meant to do it? I was told to sit with the bar in front of me and whilst seated, take it off the j hooks, perform exercise and replace on hooks in front of me. The problem seems to be that getting it off hooks is too tiring for me in that it is so far off my centre of gravity, that I just can't get it free. The torque on my shoulders is too much for me. Yet when it is free, I can press reasonably well.

3. Seated Lat raises. I can only do these using 7.5kg dumbbells for 6 sets of 12. I was told to ensure at top of motion that my fist was parallel with floor. Why at they called lat raises - I only felt them in delts...


I've done some calf raises and for first time stretched between each set. Now my calves are killing me with DOMS. Is there anything to alleviate this as if I don't keep a constant stretch on them it takes me about 10-20 steps to loosen up when I stand up.



Thanks.

chadmustang

Whats your full program?
Lat is short for lateral (ie. side raises), change the seated to standing presses and theres no reason at all why you should have to use a double overhand grip...

As far as "feeling them", are you using proper technique? You should feel the same kind of tension in your hamstrings that you do when deadlifting from the ground.

Mellor

I would imagine, that in a full ROM deadlift the initial lift comes from the legs and the end section is more focused on the lower back.
It makes sense to me that doing it from the rack would have a greater focus on the lower back.

Colm_OReilly

Is there any particular reason why you're not deadlifting from the floor?

What's your complete program?

It could be that your back is weaker than your hamstrings in the movement, thus it's feeling it more. Has anyone checked out your form?