Deadlifts and squats - a couple of questions

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Caporegime
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Hi all

Firstly: where should I be stiff after deadlifts?

Two nights ago I did my first set of deadlifts (4x10 @ 60Kg - hardcore eh) and I now have stiffness as you might expect. I asked a couple of people to check my form but they both said that they didn't perform the deadlift. So I'm asking if there's a tell-tale way to determine if I'm doing it right or not, based on where it hurts.

My lower back at the same height as my hip bones is fairly stiff at the moment. Does this sound right or should the stiffness be further down towards the groin / top of the legs area? I can't recall what it was like last year but I wasn't doing it too seriously.

Secondly: my gym has no squat rack. What's my best alternative?

I've seen various alternatives such as hack squat, the one where you put the bar on its side and get under it to get it onto your shoulders (looks dodgy), smith machine squat, overhead squat, dumbell squat, or front squat.

Problem with the hack squat is it looks awkward and more like a deadlift than a squat, in that I want to work on my core balance rather than the the weight all down low.

Problem with the 'bar on its end' tactic is that I'll probably die / look foolish attempting it.

Problem with the front squat is that I can squat far more than I can clean, probably because my cleaning ability is limited.

Problem with the Smith is that everyone says it's no good for squats as you can injure yourself more easily. Good thing about the Smith is that I can attempt more weight with confidence, knowing that if I've bitten off more than I can chew I can just dump the weight on the machine. Dumping free weights isn't an option at this gym, it's a small community type gym, very cheap and a minute's walk from where I work.

Problem with the overhead squat is that it's so hard to balance the weight over your head that you're never going to be pushing your legs' capabilities, unless you have superman's torso (which I don't).

Problem with the dumbell squat is that again, it doesn't really test your core stability as the weight is down low. Is the overhead dumbell squat a recognised exercise?

So what's my best option for the squat based on what's available at my current gym? Has anyone got any tips for somehow turning a smith machine into a squat rack?

Thanks.
 
Googled it, never heard of it, looks good. To be honest I can probably do a barbell Bulgarian squat as I'd only need to clean half the weight as a standard squat. I think that might be the answer, thanks! Should be great for balance also since I'll have to stand one leg.

That said I think I'm going to work on my hang clean technique also.
 
Deads hit the hams, erector spinae, delts, lats, traps, quads they all hurt! :D

However the major muscle groups are the hams and the back, I get a bit of back pump after a deadlift session but also a lot in my legs and shoulders.

It's a great glute activator too it is a monolith of an exercise and is THE best compound along with squats IMO.

As for squats, if you have no rack, powerclean a bar and do front squats nice and deep and slowly controlled reps - they'll hit you hard.

In both instances ensure your back is kept very straight and you tighten your core as you perform the reps.
 
Robbie G said:
Cool thanks guys. I hope there's nobody on free weights at 3pm or they'll need to stand well clear while I figure all these out ;).
Click to expand...
Take your time. You'll come across a lot of muppets and at the same time you'll come across some awesome guys. It's your space/your time. Don't let anyone make you feel differently.

Deadlifts: http://stronglifts.com/how-to-deadlift-with-proper-technique/

Squats: http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

Now is the time to perfect the form. Form is extremely important. Good luck :)
 
When some punk is using the squat rack for overhead press with just the 20kg bar (grrr....) I normally do power clean and jerk's with the other spare oly bar thats around, except I go more controlled and deeper into the squatting position, focusing on powering through the heels, then exploding out and upwards. 5-6 of these on a good weight and i'm dead! ....then do it 2 more times!

With Deadlifts I found it was the weakest part of me that hurt the most at first, so mostly my lower back, but now its developed a bit more its my legs, back, shoulders and abit of forearms that ache.
 
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