Assuming that you squat in a rack, what is the safest way to drop the bar down to the rack when you are at the bottom of a squat and can’t get back up? I’ve never maxed on squat because it doesn’t look like there is a comfortable way to drop the bar down if you can’t get back up.
I see it as either fall forward and let the rack catch the bar or roll the bar off your back and let it drop.
Assuming that you are not squatting to rock bottom, you can find out the depth at which you usually squat to. Then, set the safety pins slightly lower than that depth. If you can’t get up, just squat down to rock bottom and let the pins catch the bar.
Do not let the bar roll off your back.
The rack that I squat on has a set height, not adjustable. It’s still about a foot lower then the bar when I am at the bottom of my squat.
Do you have a reason why I should not let the bar roll off my back?
Because a free falling several hundred lb barbell is dangerous?
How are you planning on rolling it off your back?? If you don’t let go of the bar at the right angle, it could end up dropping onto your back…resulting in an injury.
The bar is already on your back, just lean back a little and if will roll/fall off.
Why would you start a thread asking for help and then argue when people try to give it to you.
Have a spotter if in doubt really, or you don’t have any safety bars. When you’re in the “hole” it’s hard to drop the bar off your back safely. Personally, I would only max out in a rack where you can safely retreat.
You could also try doing front squats, a little easier to drop the bar off.
No spotter, not much I can do about the rack.
It’s safe enough, just not very elegant.
[quote]joburnet wrote:
No spotter, not much I can do about the rack.
It’s safe enough, just not very elegant.[/quote]
Here he goes again.
[quote]IronWarrior24 wrote:
joburnet wrote:
No spotter, not much I can do about the rack.
It’s safe enough, just not very elegant.
Here he goes again.
[/quote]
Quit being a douche.
[quote]joburnet wrote:
IronWarrior24 wrote:
joburnet wrote:
No spotter, not much I can do about the rack.
It’s safe enough, just not very elegant.
Here he goes again.
Quit being a douche.[/quote]
Being a douche includes, but is not limited to, starting a thread asking for help with safely overcoming a failure on the squat, and then blatantly turning down and arguing with every attempt to assist you with it.
[quote]IronWarrior24 wrote:
joburnet wrote:
IronWarrior24 wrote:
joburnet wrote:
No spotter, not much I can do about the rack.
It’s safe enough, just not very elegant.
Here he goes again.
Quit being a douche.
Being a douche includes, but is not limited to, starting a thread asking for help with safely overcoming a failure on the squat, and then blatantly turning down and arguing with every attempt to assist you with it.[/quote]
You are still being a douche.
OK, time to stop or you’ll both end up like this.
I would suggest against it. You either gotta roll a few hundred lbs over your neck or down your spine. Use a spotter that knows what they’re doing on your heavy lifts.
[quote]joburnet wrote:
The rack that I squat on has a set height, not adjustable. It’s still about a foot lower then the bar when I am at the bottom of my squat.
Do you have a reason why I should not let the bar roll off my back?[/quote]
So you’re using a squat rack and not a power rack. If there’s a full foot between the fixed safety pins on your rack and the bar on your back then you’re not squatting deep enough or you have an unusually long torso.
Just squat down deeper or if you’re really close to the pins you can just lean forward and let the safety pins catch it.
Or you could get a spotter.
[quote]joburnet wrote:
No spotter, not much I can do about the rack.
It’s safe enough, just not very elegant.[/quote]
If you can’t set the pins as low as you need to, it’s really neither safe nor elegant. You’ll need a spotter.
If you are dying to max out your squat and are afraid of being stuck in the hole on a failed squat, then it might be worth conjuring up some extra dough to goto a gym that has a decent power rack and some people milling around that could help spot for you.
Just don’t max out. There you go.