I’m thinking about making the move from the gym to a home based setup for a few different reasons. I know it comes down to a personal preference as far as where to train but does anyone have any tips for training solo? I’ve always like the security under the bar of having people I know close by while I bench which is one reason to stay in the gym. Anyone have tips on recovering a failed press or squat without doing too much damage?
Use a cage! Setting the pins so that, even if you can’t make the lift (bench specifically), it won’t crush you. Set them to about 1/4 to 1/2 inch below where the bar contacts your chest. Then you can rest the bar on the pins and still wiggle out from under it. For squats, set the pins about 1-2 inches below your bottom position. Then if you fail, you can just settle in, let the bar rest, and waddle out.
If you don’t have a cage, or dont want to get one (best equipment purchase I’ve ever made), then go collarless when benching. If you fail the lift, then you can dump the weights on one side. Be prepared for the bar to whip around the other side, but it beats getting suffocated by the bar (many people die each year from this). Or you could just go to dumbell bench. As for dumping the squat alone – not something I’d care to attempt. Chances of it landing on a heel (or calf) are pretty high. Most people just aren’t that fast.
Training solo doesn’t have to be dangerous, you just have to be a little aware of the risks.
Use dumbbells.