Category: Sports Bar
Does anyone have advice for someone beginning barbell lifting when blind? I want to start lifting using the beginning strength program and in the reading notice that form is very important. I'm not sure how long it will take me to get form down and how often I should have someone sited watch my form even if I don't need them for spotting.
I'd say form is important only so you don't hurt yourself.
It is also an easy thing to master, because it is the position that feels natural to you.
If you feel a long bar, you notice it has rough and smooth places on it. Some of it is a bit rougher then the other, and some is slick.
If you are doing a pench or some lifting with it, you want your hands either on the roughest sections just a little inside.
If you are doing a close grip, go to the center of the bar and move your hands just inside the first rough section so that your thumbs touch the edges of the smooth part.
Always bend your knees and bring the weight up with the push of your legs if you are doing dead lifting.
Don't jerk, move smoothly so you don't strain your back.
If you need to jerk the weight, it is to heavy.
That is a bit on it.
Ask questions and I'll add more if you like.
Wayne's really more the expert than I on this one. But I suggest you practice your form without any weight, or with so little it's not a workout. Sighted people get this stuff wrong too. But the problem I faced when trying to get form right was, I was so bent on lifting and trying to max out, I didn't concentrate on form.
Once you commit the motions and feel to muscle memory, then you can more easily do your lifting.
Also if you really focus on your core -- abbs and such, you get a lot of proper form just by strengthening those.
Wayne and Leo are both right here. I would either ask someone sighted to judge your form, esp in the beginning, unless you go SO light on the weight that you can use good form based on muscle memory. My problem with the latter is that if the weight is TOO light, my form is sloppy, which defeats the purpose...
* ask someone sighted who knows. I mean a seasoned power lifter. Otherwise you'll get coaching from someone who saw something on TV or inherit some sloppy form. Having sight doesn't mean they'll automatically know what to look for.
Judging from what I've read of the OP, he already knows as much, just posting it here for the lurkers and less rationally minded.
I'd say even if someone looked at you, form is more of a feeling.
I personally like free weights best, because I feel they build a body more evenly.
However, if you can, go to a gym and use the machines for a while.
This will teach you the different exercises and the movements.
It will give you and your body a chance to feel what you want to feel when you do the exercise with free weights.
Example, if you are doing squats, a balanced squat rack helps you learn how to do it and not cause yourself back strain, because the weight moves on a railing system, so the weights go where they are suppose to go.
You'll notice, that you can manage far more weight on a machine then you'll be able to manage with free weights, so remember, your poundage won't translate or be the same.
If you can squat say 800 pounds on a machine, you'll not be able to do that with a free bar.
Maybe you'll manage 300.
I am talking working weight, not max.
I happen to feel maxing does much for ones ego, but nothing for building. Smile.
Next, say you are doing squats and you start with 100 on the bar and you can do 10 to 12 reps easy. For the next set add 50 and so on.
On leg exercises, you can add more then on upper body.
I've done the machines and some basic free weight stuff but have platowed which is why I'm looking at the beginning strength program. Any thoughts on power clean? That excersize is the one I think will be most challanging.
Power?
If I understand you correctly, this is the move when the bar rest on the floor and when you end, the bar is over your head, arms stretched, right?
I call that a over head press, or dead lift.
Here is how I do it.
1. I squat so that my feet are flat on the floor, but not to far apart, about your sholder with.
2. My hands are on the bar, palms down, and my knees are bent and so is my back.
3. I come from the floor in 3 stages. Pull to the waist, push to the chest keeping my knees bent some and pushing to the sky using leg and arm power.
Keep your chin tucked, because for whatever reason, this keeps you from bending backwards when you've pushed to the sky. It keeps your upper back rounded, so you have better balance.
If you bend, you strain your back.
Don't lock out at the top, just about almost.
Practice it with a really light bar until you bet the snatch in the 3 segment groups.
I think 1 2 3 in my mine as well.
Was that what you wanted to know?