HELP!! Lack of upper body strength inhibiting lower lifting

teppum42 · Post by **teppum42** » Thu Apr 30, 2009 2:31 pm

I have reached a point where (lack of) upper body strength is inhibiting lower body lifting.

I can't lift the barbell over head to do barbell squats. I tried today, and I ended up going to the dumbells of equivalent weight. However, the dumbells hurt hands and it's like I can't hold on to them long enough to finish set. legs aren't tiring out- it's hands and arms from holding these heavy weights when trying to do leg lifting (squats and dead lifts).

I've started wearing gloves, which helped a little bit with grip. I was wondering if maybe moving to the Smith Machine would help?

Any other suggestions? Should I stick with the weights that I am able to lift and go to higher reps? I don't need super bulky legs, and even want to tone up the legs anyway. So maybe sticking with the lower weights and increasing the reps would be good?

Thanks for the help!

RK19 · Post by **RK19** » Thu Apr 30, 2009 2:34 pm

do they have a squat rack at your gym?

teppum42 · Post by **teppum42** » Thu Apr 30, 2009 3:02 pm

Is that the "Smith Machine"? I see "Smith Machine Squats" listed under the exercise guide. If so, then yes, they have one of those (maybe a couple on the other side of the gym if I explore more).

RK19 · Post by **RK19** » Thu Apr 30, 2009 3:06 pm

no a squat rack is a seperate thing, its literally a steel cage thing that you can rack a barbell on at squat height, if you cant find it ask someone at the gym theres bound to be one in there somewhere.

swanso5 · Post by **swanso5** » Thu Apr 30, 2009 11:32 pm

no smith machine, stay off that peice of trouble

www.uponlinetraining.com

teppum42 · Post by **teppum42** » Fri May 01, 2009 9:51 am

What is wrong with the Smith Machine? I see a lot of exercises for it, even on this website.

teppum42 · Post by **teppum42** » Fri May 01, 2009 12:06 pm

Okay, I searched "squat rack" to see what it was, and I'm sure we have those.

I also saw a post where another woman was having similar issues, and I looked up the "Clean and Jerk". No way was I going to be able to do that. I would knock myself unconsious with the barbell. I'm sure I'd let it drop on head or something.

The squat rack is going to be the way for me to go. I'll let you know how it works out.

But regarding the heavy dumbbells- any suggestions on being able to hold on to them better? Grip tricks?

And still curious why the Smith Machine is "trouble".

Thanks!

RK19 · Post by **RK19** » Fri May 01, 2009 12:10 pm

its a machine. it restricts your natural range of motion. freeweights are better as you need to work to stabilise the load.

PandorasVise · Post by **PandorasVise** » Fri May 01, 2009 3:14 pm

Some ladies on another board I am on use hooks that strap to your wrist. they say you can get them on amazon.

Packard · Post by **Packard** » Sat May 02, 2009 9:00 pm

This has come up in the past. Use your legs to lift the weight over your head.

Squat down and grab the bar.

Quickly pull up on the bar so that the inertia of the beginning of the lift propels the bar to your chest.

The squat down again and very quickly stand up and use the inertia to drive the weight over your head and then lower the bar to your shoulders.

Do your set of squats.

When you are done, squat down again and drive the weight up with your legs and then press it up over your head and lower the bar to the floor.

Google: "Clean and Jerk" [video]

See: http://www.youtube.com/watch?v=GGSY1Qvo990

I would look at several more to get a better idea of the method to lift the weight over head.

But in every case your legs are doing most of the work and not your upper body.

ldematto · Post by **ldematto** » Sun May 03, 2009 7:54 pm

I just watched youtube to see the difference between the squat rack and the smith machine. I think I would fall backwards on the squat rack !

:) Smith Machine for me. Need the stability it provides~!

swanso5 · Post by **swanso5** » Sun May 03, 2009 7:57 pm

practice without it, no smith machine in programs

www.uponlinetraining.com

ldematto · Post by **ldematto** » Mon May 04, 2009 4:16 am

Swanso - what's the secret? Pointing knees slightly outward? Does that give you a bit more balance?

swanso5 · Post by **swanso5** » Mon May 04, 2009 6:28 am

keeping your center of gravity

your COG runs in a straight line from the middle of your sole to the knee, hip, shoulder and ear

as you descend the COG must still be from those 2 spots but your bum will push back as your intitiate the lowering portion of the movement...this means your torso must lean to about a 45 degree angle or so so that the 2 end points of the COG remain in a straight line...same for deadlifts

make sense???

www.uponlinetraining.com

ldematto · Post by **ldematto** » Mon May 04, 2009 7:27 am

Makes sense but I'll need to get someone to give me hands on instructions at the gym. See workout notes - tried this AM and it was a disaster! shoulder is giving me problems.