I joined a gym and started working out again. God, how I missed it! At first I just went right back to the things I used to do, bench press, squat, pullups, overhead press, rows. The gym I'm at, Gold' Gym in Marietta, is definitely not hardcore. Too many machines, not enough free weights, only one squat rack, no power cage, no straight and thick pullup bar, no old skool dip rack, and nowhere to deadlift, or even think about trying an olympic lift. Although now that I think about it, they have a room for aerobics that is almost always empty, maybe they would let me set up a deadlift area in there, that would kick ass. Of course there are no bumper weights, so no power moves or Olympic lifts, regardless. Those lifts usually involve dropping the weight when you finish the lift. Not going to work with standard metal plates on the bar, so people use weights with really thick, dense rubber rims that actually make hundreds of pounds bounce.

Anyway, they still have most of what I need to do the above workout, but I decided that something is wrong with my squat. I know I'm getting the form wrong somehow, and I don't want to keep raising the weight if I'm doing it wrong, even if I can handle more. Out of every 10 people that lift weights, probably 3 squat, and probably at least 2 of those aren't getting the form right. Back arched and it must be locked into that arch with no change. Knees not extending past the toes. It's more of a sitting motion than an accordian motion. You aren't supposed to lean your back way forward to keep the same center of gravity. Try facing a closed door and hold on to the doorknob with both hands and lean back, shoulders back, chest forward. Lower yourself down, still hanging on to the doorknob. Your shins will stay almost straight up. This very nearly simulates a correct squat and will get you going in the right direction.

So anyway, I decided my main problem is flexibility and balance. Then I read about one leg squats (google it and watch a video). These things are crazy! To learn them, I also need more flexibility and balance, and a lot of core strength. That has moved me to my new favorite exercise, the overhead squat. Hold a towel up in the air stretched between your clenched fists that are at least shoulder with apart straight over your head. Squat down, still with arms straight up, and try to keep your back vertical. Go all the way down, ass to the grass, then stand back. Very hard, even harder when you graduate from bodyweight to holding a barbell. And it adds flexibility to parts people don't stretch a lot, like hip flexors.

The other exercise I have added is the bent over row. I started out doing it a little too heavy, and like most exercises, have realized the way to go is super light, to the point where some people would be embarassed to be seen bothering to lift, until you have the form down perfectly. The best way to get your form down for any exdercise is to read a whole bunch of different websites describing and showing the form until your research has shown you which one seems right. Honestly. There's so much crap out there, and few ways to know what's what. Your average personal trainer at Gold's Gym doesn't know shit. I'd have to guess that people who do Olympic lifts are probably going to know the best form for most multi-joint exercises (I rarely waste my time on single joint lifts like curls), as Olympic lifting is so technical that to be good, you really have to pay attention to strict form. It can make a huge difference in your weights. But bent over rows are pretty easy to do anyway, but still good to start light. Helps you get the full range of motion.

You know, I know a lot about this stuff. If anyone wants to get in to lifting, it's great for people of any age. Even little kids can learn bodyweight exercises, though weights are not advised for pre-high schoolers. So if anyone wants some advice, feel free to ask. Heck, I'll come to your gym and help you out if you pay me :)