Weightlifting for Kiwis - Discussion and support regarding the art of swole

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Hot Dog dijo:
So I bought some deadlift socks to help prevent the bar from tearing my legs up when I do conventional deadlift and they work...kinda. The wounds I previously had still broke open but were contained by the sock, which didn't go all the way up past the knee. So now I have gashes above my knee. Wearing knee sleeves helps to an extent but the bar gets stuck on them at higher weight.

Maybe I should just stick to sumo.
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That's insane I had no idea that was a thing that could happen!

Power lifting scares me I don't want to get scary big just get myself into that 90th percentile
 
I just want to say I'm very excited that I have been pushing myself so hard the last few weeks and hitting some PBs.

More than 2x my body weight on leg press today, I really can't believe I did it. I will be aiming to get it to 130kg by the weekend because I think I have a little extra power in me.

2 weeks ago I was only doing 80kgs, training with a friend just one time really opened my eyes to how little confidence I had in myself to push, the boost/tough love was much needed.
 
CharcoalChkn dijo:
I just want to say I'm very excited that I have been pushing myself so hard the last few weeks and hitting some PBs.

More than 2x my body weight on leg press today, I really can't believe I did it. I will be aiming to get it to 130kg by the weekend because I think I have a little extra power in me.

2 weeks ago I was only doing 80kgs, training with a friend just one time really opened my eyes to how little confidence I had in myself to push, the boost/tough love was much needed.
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Can I shit on legpress without offending you or your efforts?
 
grasshoppermustard dijo:
Can I shit on legpress without offending you or your efforts?
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Be my guest, I'm not going to get offended, there are a lot of varying opinions in the fitness world and I am by no means an expert or claiming to be. :)

DSP's Tax Lawyer dijo:
I would figure out what his goals are first before shitting on the leg press tbh
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Goals are to actually get back/shoulders built up and overall fitness/health, not looking to do comps or anything like that, also I am a woman so my body and hormones are totally different and I understand that affects things quite a large deal in terms of growth and progress. I am not really into the big legs/insta booty look girls are going for at gym, over all I just want to have an athletic build.

But yeah, I'm not going to get offended, progress is progress and I am happy to be able to see that I have improved somewhat/can do more than I think I am capable of! :D
 
CharcoalChkn dijo:
I am a woman
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Well, I guess that kind of changes things, perhaps not that much.

I'd skip the leg press and do squats instead. If you stop and watch, you might sometimes see guys doing 20 plates, but these guys would likely struggle to even squat 2 plates to depth. With the legpress, you have the benefit of gravity, the benefit of it being on an incline, the benefit of the machine stabilising all that insane amount of weight, and I think there is some kind of leverage involved that allows people to turn it into an ego lift thus some guys stacking it full of plates - taking the plates on and off is perhaps a better work out. Someone smarter than me could probably figure out some physics equation as to why people can legpress much, much more than they can squat. It also removes the upper part of your body whereas with the squat it will train your core as well. So, the squat is somewhat of a full body lift, whereas the legpress is highly overrated - IMO.

Just to add - if you don't like squatting, or can't due to an injury or lack of flexibility, then that's really all the excuse you need not to do it.
 
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grasshoppermustard dijo:
Well, I guess that kind of changes things, perhaps not that much.

I'd skip the leg press and do squats instead. If you stop and watch, you might sometimes see guys doing 20 plates, but these guys would likely struggle to even squat 2 plates to depth. With the legpress, you have the benefit of gravity, the benefit of it being on an incline, the benefit of the machine stabilising all that insane amount of weight, and I think there is some kind of leverage involved that allows people to turn it into an ego lift thus some guys stacking it full of plates - taking the plates on and off is perhaps a better work out. Someone smarter than me could probably figure out some physics equation as to why people can legpress much, much more than they can squat. It also removes the upper part of your body whereas with the squat it will train your core as well. So, the squat is somewhat of a full body lift, whereas the legpress is highly overrated - IMO.

Just to add - if you don't like squatting, or can't due to an injury or lack of flexibility, then that's really all the excuse you need not to do it.
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I actually agree with you for the most part, especially with the stabilising component of the press equipment making it way easier than the weight implies.

I really want to do squats, however I have quite bad flexibility in my hips and ankles, which I am working on through half an hour of stretching + various progression BW squats daily. My current goal is to start squatting with the bar only by the end of next month and see how I go from there.
 
CharcoalChkn dijo:
I actually agree with you for the most part, especially with the stabilising component of the press equipment making it way easier than the weight implies.

I really want to do squats, however I have quite bad flexibility in my hips and ankles, which I am working on through half an hour of stretching + various progression BW squats daily. My current goal is to start squatting with the bar only by the end of next month and see how I go from there.
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Doing partial squats isn't bad as long as you don't load up too much weight, though I wouldn't start adding a lot of weight to the bar until you can squat parallel. But I'd start now just so you can develop an instinct of where to place the bar, since that is a point beginners struggle with. A tip I can give is to put your hand on your shoulder and then pull your shoulder/arm back. You'll feel a pit form, and that is a good spot to place the bar, though you can place it a bit higher as long as it's not resting on your neck. Also, when you squat, it's important that you don't try to support the weight with your arm, since that can fuck up your wrists. If anything your hands should be pulling the bar down into your shoulders. If you've placed the bar perfectly and have your shoulders pulled back properly you should in theory be able to let go of the bar completely without it falling off.

When stretching, don't neglect to stretch your arms so you can pull them back more. If your arms aren't flexible enough you won't be able to hold the bar right since you won't be able to pull your shoulders back enough, and you'll also be forced to hold the bar with a very wide grip, all of which will minimize the area where you can place the bar and have it balanced properly. Grab a staff or a jump-rope, roll it over your head and behind your back, then just hold it there to stretch your arms.
 
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Desu Mountain dijo:
Doing partial squats isn't bad as long as you don't load up too much weight, though I wouldn't start adding a lot of weight to the bar until you can squat parallel. But I'd start now just so you can develop an instinct of where to place the bar, since that is a point beginners struggle with. A tip I can give is to put your hand on your shoulder and then pull your shoulder/arm back. You'll feel a pit form, and that is a good spot to place the bar, though you can place it a bit higher as long as it's not resting on your neck. Also, when you squat, it's important that you don't try to support the weight with your arm, since that can fuck up your wrists. If anything your hands should be pulling the bar down into your shoulders. If you've placed the bar perfectly and have your shoulders pulled back properly you should in theory be able to let go of the bar completely without it falling off.

When stretching, don't neglect to stretch your arms so you can pull them back more. If your arms aren't flexible enough you won't be able to hold the bar right since you won't be able to pull your shoulders back enough, and you'll also be forced to hold the bar with a very wide grip, all of which will minimize the area where you can place the bar and have it balanced properly. Grab a staff or a jump-rope, roll it over your head and behind your back, then just hold it there to stretch your arms.
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Or use a manta or a safety squat bar.
I have both but I prefer the safety squat.
 
Iron Jaguar dijo:
Or use a manta or a safety squat bar.
I have both but I prefer the safety squat.
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I don't think my gym has those.
CharcoalChkn dijo:
Goals are to actually get back/shoulders built up and overall fitness/health,
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Missed this. Deadlifts and pull-ups. Just remember to hold with a finger-grip, not a palm-grip for both. If you do a pull exercise with a palm-grip the bar is going to slide down to your fingers anyway and you're going to develop nasty and painful calluses. Put your thumb on top of your index and middle fingers for a nice hook grip. I also recommend talcum. Helps with the grip, and again it prevents calluses from forming. Trust me, you don't want them. Don't listen to the people saying calluses are good. They're idiots.

Another thing you can do for shoulders is practice handstands. All you need is a wall. Try to handstand for a full minute with your feet against the wall. It's surprisingly hard.
 
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Desu Mountain dijo:
Deadlifts and pull-ups. Just remember to hold with a finger-grip, not a palm-grip for both. If you do a pull exercise with a palm-grip the bar is going to slide down to your fingers anyway and you're going to develop nasty and painful calluses
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I employ a palm grip but I also use lifting grips, similar to these:

Screenshot_20220324-220111.png


No calluses now.
 
CharcoalChkn dijo:
I actually agree with you for the most part, especially with the stabilising component of the press equipment making it way easier than the weight implies.

I really want to do squats, however I have quite bad flexibility in my hips and ankles, which I am working on through half an hour of stretching + various progression BW squats daily. My current goal is to start squatting with the bar only by the end of next month and see how I go from there.
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Have you tried hip thrusts? They're a really good excersize for your hips and glutes, box squats are also helpful if you don't have the capability to squat to depth.
 
CharcoalChkn dijo:
I actually agree with you for the most part, especially with the stabilising component of the press equipment making it way easier than the weight implies.

I really want to do squats, however I have quite bad flexibility in my hips and ankles, which I am working on through half an hour of stretching + various progression BW squats daily. My current goal is to start squatting with the bar only by the end of next month and see how I go from there.
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Work on mobility. Fatties like rippletoe will say just keep squatting but working on leg mobility improves squats as well as being overall better for health
 
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