I’ve been working out for about 4 months seriously and have made good progress but I stayed away from doing squats and deadlifts because I don’t know how to do them and am worried if I try I’ll just hurt myself from using bad form…I’ve watched videos and read stuff on how to do it but I’m never really sure if I should try it. What should I do?
You should defienitly try them. I taught myself to deadlift and ATG squat. Browse through articles on this site, they give very good descriptions on how to perform them. Start with bodyweight only when your first trying to learn the squat, and maybe the bar for deadlifts. Then move onto the bar, then add light weight, then add more weight, and basically just keep adding weight. Just remember to keep your back nuetral (don’t round it), and if you have watched videos/read up on them, they should feel fairly natural.
Experiment with Sumo deadlifts and Conventional deadlifts to see which feels more natural. I’m bad with conventional but sumo feels really natural. It usually is a good idea to perform both over time, but for learning the deadlift I would stick with whichever feels right.
Also, from what I understand, Starting Strength seems like it would be a very good book for you. I just ordered my copy on Amazon.com. That book should help teach you a few lifts like the deadlift and squat. It also is an amazing book for fairly new people to weightlifting. It should get you strong fast while teaching you proper form.
Definitely look up videos on squat and deadlift technique- they are valuable.
The main danger when squatting and deadlifting with poor form is a damaged lower back. If you keep your back straight during the entire exericse, that’s 90% of it right there.
Also:
When squatting,
-keep the weight on your heels
-Go deep enough to feel it in your butt/hamstrings.
When deadlifting,
-Do rack pulls until you can pull from the floor with a straight back
- Start with your hips in between (heightwise) your shoulders and knees
- your shoulders and hips should rise at the same rate until the bar clears your knees (pay attention to this one until you get the feel of it, then forget about it)
Search button - upper right.
I’ll get you started: http://www.T-Nation.com/readArticle.do?id=1588392
Start bodyweight. Then start with the bar. Then add plates.
I’d really recommend getting a coach/trainer to show you how. You wouldn’t watch a video on snowboarding then strap a board to your feet and hop on a chairlift, no?
oh n’ get “Starting Strength” by Ripptoe.
I would add , to all the great responses above , to video YOURSELF doing the lifts. then compare to all the other vids you’ve watched .