couple o' weight lifting questions

[nehemiah]

1) do deep squats wreck knees?
2) what are some good exercises to work up to a power clean - like start off with dead lifts and other exercises that mimic the motion.... or just start off doing the power cleans?
3) dead lifts - bent knees or straight legs?
4) hack squats - worth the time/effort?

any help is greatly appreciated. merci beacoup! :D

[markythebill]

My knees used to ache a lot, especially when I was in bed. They also creaked a lot (really, you could hear them). Then I started doing squats with heavy weights and the pain went away after a week. They also stopped making sounds like Dracula's coffin lid opening whenever I moved.

[г]

I used to do squats, then we had indoor plumbing installed

[JLB]

1) do deep squats wreck knees?
2) what are some good exercises to work up to a power clean - like start off with dead lifts and other exercises that mimic the motion.... or just start off doing the power cleans?
3) dead lifts - bent knees or straight legs?
4) hack squats - worth the time/effort?

any help is greatly appreciated. merci beacoup! :D



http://www.google.com/url?q=http://exercise.about.com/library/weekly/aa011501a.htm&revid=557721043&sa=X&oi=revisions_inline&ct=result&cd=3&usg=__qN_Jk2D4SXuA1VI4RUstt72pE78=

Might help.

[Chewbacher]

Just be careful when lifting heavy weights, it can wreak havoc on your nuts.

[35Pete]

You'll never be a man using that gay French lingo crap. :D

Habla Espanol!!!!

LOL

[35Pete]

Just be careful when lifting heavy weights, it can wreak havoc on your nuts.

Then don't drop the weights on them. :D

[pmoon6]

1) do deep squats wreck knees?
2) what are some good exercises to work up to a power clean - like start off with dead lifts and other exercises that mimic the motion.... or just start off doing the power cleans?
3) dead lifts - bent knees or straight legs?
4) hack squats - worth the time/effort?

any help is greatly appreciated. merci beacoup! :D1) No, just don't squat far below where your quads are parallel to the ground and use a Power Rack.

2) Deadlifts. Rows. and Military Presses. However, I wouldn't recommend Power Cleans unless you are going to enter competition. They put tremendous torque on your lower back. You can work the same muscles using less stressful exercises. Squat, Deadlift, Bench, Rows and Military Presses.

3) Bent, Never lock a joint in any exercise.

4) Either do just Full Squats, Hack Squats or Leg Presses. I wouldn't combine any of the three. I would do Full Squats myself as you involve more of your musculature.

[mighty peace warrior]

you arent man enough to do squats hippy...the hair will get caught between your shoulders and the bar..

oh the humanity


seriously though..stretch first. Then i would suggest putting a chair behind you so you can get a feel of the depth to squat to. and get a spotter.

go light your joints cant do as much as your muscles can

[GSWJ23RICHARDSON]

about the dead lifts --

I trained for my football team all summer, and did stiff leg dead lifts, and I found they REALLY hurt my lower back...The bent leg ones are much better in my opinion, yet I'd still wear a belt to be cautious.

[JLB]

Just be careful when lifting heavy weights, it can wreak havoc on your nuts.

And the squirrel is totally ****ed.

[CoachC.]

1) do deep squats wreck knees?
2) what are some good exercises to work up to a power clean - like start off with dead lifts and other exercises that mimic the motion.... or just start off doing the power cleans?
3) dead lifts - bent knees or straight legs?
4) hack squats - worth the time/effort?

any help is greatly appreciated. merci beacoup! :D

Dude, are you getting ready to play a competitive football season? Why do you want to do all of these particular lifts? Deep squats and power cleans are for people training to compete in weightlifting meets/tourneys and/or athletes who compete at a high level (meaning high school or beyond).

I'll help you as much as I can, but I'd like to know what you are training for first. Not that this stuff won't help you, it will. But the excersises you are doing may not be right for what you're trying to accomplish.

[WhiteRabbit]

1) do deep squats wreck knees?
2) what are some good exercises to work up to a power clean - like start off with dead lifts and other exercises that mimic the motion.... or just start off doing the power cleans?
3) dead lifts - bent knees or straight legs?
4) hack squats - worth the time/effort?

any help is greatly appreciated. merci beacoup! :D

Like the others asked, what are you doing all this for?

I've lost a lot of weight over that last 2 years.

My trainer eventually incorporated this stuff into our workouts after I lost 75 pounds just to raise the intensity a bit. I am not "jacked" by any means, never wanted a weight lifter body.

If you're just getting into working out again, I recommend you doing a lot of stuff without the heavy weights. For example, high reps of squats (20+ reps) without any weight, maybe just holding a medicine ball out in front of you or 10-20 pound dumbells to the side of you. Sumo squats are also good for getting you muscles back into the hang of working out. I would do lunges as well.

Some light work on the leg press machine as well as leg extensions and the hamstring curls would be cool too. This is all if you're just getting back into the swing of things.

As for the dead lift-power clean question. I really liked these exercises because they really got the heart rate up. When you do start, I would start very light and make sure your technique is spot on, it can be very dangerous with bad technique. For example, with the stiff legged dead lift -- if you're looking down, causing a hunched back, it's guaranteed back pain. The only time I did those was after a pretty tough leg workout -- put light weight on the bar (15-25 lbs on each side), and it would be a nice stretch on the whole back of the leg.

Oh, and there's this new thing out (it's new to me), it's called a Bosu Ball -- http://www.bosu.com/scripts/cgiip.exe/WService=bosu/itemdetl.html?item=10850-2Bosu

That thing is freakin' awesome to do squats on -- of course you would not be doing any heavy (just a medicine ball in hand or a couple light dumbbells). I've started using that ball and it's brought a whole new dimension to my workouts.

I've never done hack squats, so I couldn't tell you about those.

Hope it helps.

If you tell us what you're training for, I can run it by my trainer as well, and let ya know what he says.

[B-loCrew]

1) do deep squats wreck knees?
2) what are some good exercises to work up to a power clean - like start off with dead lifts and other exercises that mimic the motion.... or just start off doing the power cleans?
3) dead lifts - bent knees or straight legs?
4) hack squats - worth the time/effort?

any help is greatly appreciated. merci beacoup! :D

I think SupBro should answer this question if he is still around. :n4clapping:

In my opinion ( played college football for all its worth and still train like I may be drafted.)

1). Deep squats don't wreck your knees, start off with lo weight and work up to your comfortable weight.

2) If you want to power clean then start off with low weight and get your form down. If your form is bad you will hurt yourself with higher weight. I will add that power cleans are awesome workouts, they hit everything if done correctly. If you do not feel comfortable with the motion then just use low weight high rep.

3) bend your knees in you upswing.

4) Hack squats are a good compliment to your leg workout, however I prefer just using the nautilus machines to hit these areas. Try doing deep lunges with dumbells or the farmers walk.



Good luck bro

[nehemiah]

thanks for all the responses. takk fyrir to pete (is icelandic tough enough for you? :D)

coach and WR, i'm just trying to get a workout. no particular goals in mind. i just enjoy the exercise. there is no one around who plays hockey and i have baker cysts anyways. i'm too old and creaky for tackle football. basketball/baseball don't allow enough physical aggression.

i don't want to gain weight. i don't want to lose weight. i'm not looking to have a super-cut body. i don't mind starting off with little/no weight. frankly, it always amuses me to watch some fat guy put 350 on the squat rack and then barely bend his knees.

i just want the quickest workout that hits every muscle. and i can't stand using the machines. it has to be free weights. the gym i go to has a lot of pretty boys who take up all the machines anyways, however, the squat rack and the deadlift platform are always empty. i don't have the time to wait around for a bench or some dumbbells - so i was thinking of using these exercises as a good fit for what i need.

again, muchas gracias for the answers.

sup bro! :rofl:

[pmoon6]

Another thing, my King.

If your going to do Squats, Deadlifts, and Power Cleans, just as B-lo Crew said, they require impecable form. One wrong twist and you can do alot of damage.

I used to do all those with the exception of Power Cleans. Great mass builders, but I worked my way up, developing proper form first. If you are new to the Squat, start with a weight you can handle for 20 reps and use the Smith machine. It will help you with your form. Then when you feel ready, get in the Power Rack and ask a trainer for instruction. You can set the pins in the rack to minimize the chance of injury.

[WhiteRabbit]

thanks for all the responses. takk fyrir to pete (is icelandic tough enough for you? :D)

coach and WR, i'm just trying to get a workout. no particular goals in mind. i just enjoy the exercise. there is no one around who plays hockey and i have baker cysts anyways. i'm too old and creaky for tackle football. basketball/baseball don't allow enough physical aggression.

i don't want to gain weight. i don't want to lose weight. i'm not looking to have a super-cut body. i don't mind starting off with little/no weight. frankly, it always amuses me to watch some fat guy put 350 on the squat rack and then barely bend his knees.

i just want the quickest workout that hits every muscle. and i can't stand using the machines. it has to be free weights. the gym i go to has a lot of pretty boys who take up all the machines anyways, however, the squat rack and the deadlift platform are always empty. i don't have the time to wait around for a bench or some dumbbells - so i was thinking of using these exercises as a good fit for what i need.

again, muchas gracias for the answers.

sup bro! :rofl:

Cool Nehe. Well I think I know what would work pretty well for you, it's what my parents do and it works very well for them. Actually, I am going to switch to the following workouts as soon as I get to my goal weight so I can just maintain. Also, I will not have to go to the gym for it, I will be able to do it from my house or office. All it entails is getting a set of resistance bands and that Bosu ball I showed you.

Here's something that is all in one ... http://www.dickssportinggoods.com/product/index.jsp?productId=1328962&cp=2367453.2368595.693940&parentPage=family&searchId=693940

I bought everything separately for my parents, but this little set is cool too. It should come with workouts, just split it up, I would not do the whole body everyday. Also might want to get a jumprope and jump for a couple minutes between exercises to keep the heart rate up. My trainer really recommends this to a lot of his clients. He actually trains Rondell White (Minny Twins player) and Rajon Rondo (Celtics bball player) in the off-seasons -- as well as quite a few highschool athletes.

They do a lot of this resistance stuff too. Right now I would switch to it, but I am so close to attaining my goals, and my workouts right now are working great, so we're hesitant to switch at this moment. If ya have any questions, just ask away.

That other stuff you were wanting to do seems a little overboard for just keeping fit and toned like you want to do.

[dasaybz]

Shooting fake laser guns is not a workout nehe.

[dasaybz]

Do some bench, curls and some traps and lats.

You'll look like me (buff and sexy) in no time.

=)

[shiva2999]

thanks for all the responses. takk fyrir to pete (is icelandic tough enough for you? :D)

coach and WR, i'm just trying to get a workout. no particular goals in mind. i just enjoy the exercise. there is no one around who plays hockey and i have baker cysts anyways. i'm too old and creaky for tackle football. basketball/baseball don't allow enough physical aggression.

i don't want to gain weight. i don't want to lose weight. i'm not looking to have a super-cut body. i don't mind starting off with little/no weight. frankly, it always amuses me to watch some fat guy put 350 on the squat rack and then barely bend his knees.

i just want the quickest workout that hits every muscle. and i can't stand using the machines. it has to be free weights. the gym i go to has a lot of pretty boys who take up all the machines anyways, however, the squat rack and the deadlift platform are always empty. i don't have the time to wait around for a bench or some dumbbells - so i was thinking of using these exercises as a good fit for what i need.

again, muchas gracias for the answers.

sup bro! :rofl:

The greatest single exercise in the world is running up hills.

Doesn't pound the joints and your quads and your lungs will be screaming.

Find a hill about 50 - 100 feet high with steps.

Run up the hill, walk down the stairs. Repeat.

It'll whip you into shape faster than anything.

[Mouldsie]

good advice


I've been looking for a good hill around UB but there aren't any that I'm aware of so I run the stairs in the arena

[pmoon6]

The greatest single exercise in the world is running up hills.

Doesn't pound the joints and your quads and your lungs will be screaming.

Find a hill about 50 - 100 feet high with steps.

Run up the hill, walk down the stairs. Repeat.

It'll whip you into shape faster than anything.The greatest single exercise is swimming. You get the muscle resistence benifit along with the cardio. And you use more of the musculature along with the fact that the stress level on the joints is almost non-existant.

[shiva2999]

The greatest single exercise is swimming. You get the muscle resistence benifit along with the cardio. And you use more of the musculature along with the fact that the stress level on the joints is almost non-existant.

I somewhat disagree.

Swimmers are great in water, but the type of musculature they develop isn't so great for land based activities.

I've never known a swimmer in my life that could compete on the tennis or squash court.

IMO, I always thought that tennis developed the best blend of strength, speed and endurance.

Watch the French Open on the red clay sometime.

Five HOUR matches.

Truly impressive without winding up looking like a physical freak.

http://www.rafael-nadal.us/images/rafael2.jpg

[Mouldsie]

pool's great too....



ahh man i wish I had a pool, a giant hill, and a dog sled at my house

[pmoon6]

I somewhat disagree.

Swimmers are great in water, but the type of musculature they develop isn't so great for land based activities.

I've never known a swimmer in my life that could compete on the tennis or squash court.

IMO, I always thought that tennis developed the best blend of strength, speed and endurance.

Watch the French Open on the red clay sometime.

Five HOUR matches.

Truly impressive without winding up looking like a physical freak.

http://www.rafael-nadal.us/images/rafael2.jpgYou were talking about a single exercise.

That's why cross training is of more benefit.

I'm sure tennis and squash players do more than just play the game. For Joe Sixpack, you train for overall health. For amateur and professionals athletes, you do that and then train sports specific.

[nehemiah]

1) deadlifts are awesome. best exercise ever.
2) that bosu ball thing is a pain in the ass. i can't even stand straight on the ****ing thing.