back squat bail out

[Frederic Giraud]

Thanks all for the replies

Originally Posted by Michael Ingley

take your hands off the bar and let it fall backwards off your shoulders, not that complicated

It is kind of not that easy, the thing is that the bar will fall down directly and the chances of hitting you hips on the way down is quite high...it really isn't that simple

We will try really violently pushing our hips forward but I don't think it would make it constantly safe.

We shall see how it goes,

[Sean Dunston]

Whether you have bumpers, or are using a rack with safety pins, this is not rocket science. Bailing out of a bad back squat does not require a great deal of speed or agility.

If you need to dump at the top of the lift, letting go of the bar with your hands and simultaneously taking a quick step forward should suffice.

If you are at the bottom, you will do the same thing but need to be a little quicker in your step forward -- it will be more of a hop. I've dumped 350-365# numerous times... and I'm 39 with a bum knee -- meaning: I'm slow and old, and if I can do it safely, anyone can!

Every time we do lifts at our box, we go over safe dumping of the bar in the warm up. I thought everyone did. If this is not in your wheelhouse, just practice it with a 95# bar a few times until you get the hang of it.

[Frederic Giraud]

I hear you Sean, and I did read about this whole bailing out of a back squat 2 years ago and was aware of pretty much all that we covered.

It just happened that I have mostly always been using a squat rack so gently letting the bar rest on the safety pins always have been the number 1 choice.

And I was actually practicing bailing out of back squat with a 65ish pound bar with a client when we found out that that from the bottom position it is more delicate to bail out completely safely without the bar hitting your hips/coxsis. So I came back to do more homework and was just curious if other than the already knew technique were out there.

Guess we shall practice more, or simply make the squat rack more available

[Daniel Wu]

What's the weakest part of the squat (the place where most people bail)? I'm guessing just a bit on the way up.

[Sean Dunston]

Originally Posted by Daniel Wu

What's the weakest part of the squat (the place where most people bail)? I'm guessing just a bit on the way up.

I see most failures at my affiliate when people get pinned at the bottom.

[Jamie J. Skibicki]

If you are using pins or a rack, don't bail. If you drop a bar on the pins you will get quickly thrown out of the gym. You drop down with the bar until it hits the pins, then come out from under it.