Clear explanation for how to safely do deadlifts, squats, lunges etc?

McNulty · 16-04-2009 08:29AM #1

Hi

after receiving advice on here so far on diet and basic exercise (thanks everyone) I'm looking to get some basic home weights (Barbell. dumbells and a bench). I've read on here about the best exercises to do for weight loss as being deadlifts, squats and lunges. I was wondering if there is a good resource online anywhere that will show the proper movements and form you should take while doing these exercises (I have a vague idea what they are but wouldn't know where to start), the best weights to start with, the routine to follow etc. Would a personal trainer do a home visit to get someone started properly or is that a ridiculous idea?

Also, are these safe to do at home without someone there to 'spot'?

Would be grateful for some advice

Thanks
Jim

**Timbuk2** · 16-04-2009 08:46AM

From About.Com Exercise (covers Squats and Lunges)

From About.com Weight Training (covers deadlifts in detail)

OP Remember, to start off light just to make sure you have your form right. Muscle building should be tough and it should burn, but it shouldn't be painful - if you feel any pain in your back etc stop at once.

Also make sure that your form doesn't slack off as you progress through your reps. I'd recommend 5x5 (5 sets of 5 reps each) if you're starting off

rubadub · 16-04-2009 09:48AM

This site has some tips www.stronglifts.com

The personal trainer is a good idea, there are a few on here, some have gyms or work in gyms you could go along to. Other people video themselves and post them up for comments.

puntosporting · 16-04-2009 09:59AM

May seem a silly question but was doing sqauts yesterday and had "a moment"
Basicaly was sqautting 110 for reps on number 6 i stalled and failed to get out of the hole,i just lowered down to my ass and place the bar across the safety rails on the sqaut rack,was a weird moment and realy embarrassing just lost complete drive from my legs!
Is this the safest way to get the weight off or is there a better way when your in trouble?

Colm_OReilly · 16-04-2009 10:09AM

Okay, first of all, ignore About.com's explanation.

There's two ways really to bail out of a squat if you're alone. The first is how you described. The second, is if you have bumpers, is to pop forward and let the weight drop behind you. Only do this if you've bumpers and a protected floor.

For a full description on squats/deadlifts, purchase Starting Strength

Videos on the deadlift can be found here: http://www.crossfit.com/cf-info/excercise.html Not a whole load of info on the back squat there though.

startingstrength.wikia.com/startingstrength will have some good info, but won't make up for the book.

This forum has a bunch of squat videos with critique as well - http://strengthmill.net/forum/forumdisplay.php?f=36

Money Shot · 16-04-2009 10:32AM

McNulty wrote: »

I've read on here about the best exercises to do for weight loss as being deadlifts, squats and lunges.

If I was looking to loose weight, 5*5, starting strenght etc wouldn't be where I'd be looking. I would have thought they would be more suited to someone trying to get bigger, increase strenght etc.

If it's pure weight loss I'm after I'd be looking primarily at my diet, then a mix of cardio and weights. Personally, for weight loss, I prefer tough weights circuits, which can include your big three.

aye · 16-04-2009 10:48AM

McNulty wrote: »

Hi

Would a personal trainer do a home visit to get someone started properly or is that a ridiculous idea?

Thanks
Jim

No not ridiculous, most trainers would do home visits.

OP put up where you are based and maybe one of the trainers on the board will PM you if they are based near yourself.

McNulty · 16-04-2009 11:03AM

Thanks for all the replies and advice - I'll look through some of those links

I'm based on the 'Gold Coast' (Meath Gold Coast that is:D) just south of Drogheda - happy for any PT's to pm me if they're in the locality.

On the weights for losing weight piece - I picked up from here that it would play an important part? I am already looking at my diet and have been doing some jogging, along with some bodyweight exercises (Army routine from the Guardian). All of these are playing a part, however I wanted to add the weights in as well. Am I going completely off the mark with adding these as well?

Cheers

Money Shot · 16-04-2009 11:15AM

McNulty wrote: »

All of these are playing a part, however I wanted to add the weights in as well. Am I going completely off the mark with adding these as well?

Cheers

Not at all, weights are obviously an important element. I just wouldn't train like a powerlifter if my aim was to loose weight. I'd train like a powerlifter if I wanted to get stronger or bigger.

McNulty · 16-04-2009 01:14PM

I've maybe misead some posts on here and that's maybe why a PT would help me. I thought that I had read that those type of weights exercises (Squats, deadlifts etc) would help with weight (fat loss) as well. If there are different exercises with weights I should be doing or a different routine, then I'd be really keen to hear about them. I suppose I'm looking for the best exercises to do, to aid weight (fat) loss - if the deadlifts and squats are the best ones, then what are?
I'm not trying to be a smartxxxx asking these questions, genuinely looking for advice and a routine to follow that is safe to do at home

Cheers

kevpants · 16-04-2009 01:40PM

puntosporting wrote: »

May seem a silly question but was doing sqauts yesterday and had "a moment"
Basicaly was sqautting 110 for reps on number 6 i stalled and failed to get out of the hole,i just lowered down to my ass and place the bar across the safety rails on the sqaut rack,was a weird moment and realy embarrassing just lost complete drive from my legs!
Is this the safest way to get the weight off or is there a better way when your in trouble?

Aww jesus. What a question. Just get the hell out of there. You should either have a spotter or safety rails up good and high if the weight is near maximal for you. If you can knock out 10 reps with it the likelyhood is you can probably dump it easy enough if it gets messy. It depends on how you lose it of course. If you just lose drive in your legs try and dump it backwards and get yourself forwards as fast as you can, if you lose it forward just start praying it doesn't hit the back of your head too hard.

Having said that, I just realised I've never actually missed a squat. I've had to be helped back into the rack with it on my back, I was upright(ish) at the time, but I've never missed one because I know what I will or will not get.

My point is you shouldn't be missing weights. You should know if it's coming up or not on the rep beforehand and there's a lot to be said for leaving the last rep in the bag and not taking the chance. It's safer and better as far as recovery is concerned, just come back next week and drive it up then.

I better not have jinxed the Nationals on Sat with that "never missed a squat" comment!

cardio,shoot me · 16-04-2009 01:41PM

Money Shot wrote: »

Not at all, weights are obviously an important element. I just wouldn't train like a powerlifter if my aim was to loose weight. I'd train like a powerlifter if I wanted to get stronger or bigger.

i dont get this whole train like a powerlifter crap, surely the difference between a powerlifter and a normal person is diet

brianon · 16-04-2009 02:16PM

OP. As Colm said. Stay away from the about.com descriptions. Just read the squat one. "Do not go lower than 90 degrees.". Ahem. Enough said. Actually other than that, it was ok but I doubt you could learn to back squat correctly from one short paragraph. Plenty of good books. Again, SS gives lots of detail on Press, Squat, Deads and P/Clean.

Also, OP... Is your only goal to lose weight ? Thats it...just weight. I assume you want to lose fat and also (taking a liberty) want to gain muscle? at least some ?

Well I would look at crossfit. Squats and Deadlifts do indeed rock and you'll see plenty in crossfit. You'll lose weight and get stronger. *A good diet of course is important

Hanley · 16-04-2009 02:19PM

Money Shot wrote: »

I just wouldn't train like a powerlifter if my aim was to loose weight. I'd train like a powerlifter if I wanted to get stronger or bigger.

You wouldn’t want to get stronger if you were trying to lose weight so? That’s the only real constant across powerlifting.

What does powerlifting training look like anyway?

McNulty · 16-04-2009 02:48PM

I seem to have stepped into a debate here without realising - apologies if my initial post has caused this.

Brianon's post is probably the most accurate description of what I want to do, I assumed that when I said about losing weight it would definitely mean fat, but yes - I do mean fat. and I would like overall fitness as well?

Not heard of crossfit? One of my main restrictions is time and cost so I would like to be able to do what I need gym free (if possible) but with some home weights.

All very confusing!

rubadub · 16-04-2009 03:21PM

McNulty wrote: »

I assumed that when I said about losing weight it would definitely mean fat, but yes - I do mean fat.

Most do mean it, but it can be picked up wrong, esp. on a forum like this. I was a constant 12stone for ages, losing fat and gaining muscle at the same slow rate. I am now just under 13stone and fitting in the same jeans as when I was 12stone. Slightly bigger belly all the same! but more muscle too.

Many people competing in weight divisions will want to increase strength with minimal muscle gain. I would be the opposite, I am not a bodybuilder but would lift in their rep range. I want to pack on muscle simply to raise my metabolism, which allows me to eat/drink like a pig/fish:pac::pac: The strength and muscle aesthetic is a nice "side effect" and it is useful to be stronger but it is not a priority. I also train doing a fair few gymnastic moves since I simply enjoy them, however I do not train in the same rep ranges as a gymnast, who would want to mininmise their muscle gain, so they can have a high strength to bodyweight ratio to do hard moves. There is an interesting article on gymnasts minimising hypertrophy here http://www.sportsci.org/jour/0003/was.html

McNulty wrote: »

some bodyweight exercises (Army routine from the Guardian).

Somebody, maybe you, posted up this before. I think at the time I commented on it being an endurance based program. The soldiers would want endurance strength, again not going for hypertrophy, and not "short term" strength, like a weightlifter lifting a 1 rep maximum weight. Military programs will tend to have very high reps. I like pushups, chins & dips, but my reps are now in the "endurance rep range" so I add weight to bring them down to 6-12 reps.

Clear explanation for how to safely do deadlifts, squats, lunges etc?

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