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Old 07-13-2009, 02:39 PM   #1
Lisa Walker
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Safely losing bar during squats

Hi,

I guess I am just wondering what the general consensus is here on the safest way to lose the barbell during heavy squats. First, how I am generally set up for squats.

I have Ironmind squat rack (wfs):

http://www6.mailordercentral.com/iro...sp?number=1217

and their "Pillars of Power" (wfs):

http://www6.mailordercentral.com/iro...sp?number=1227

Typically, I address the barbell out of the squat rack, perform my squat and if I can't come up out of the bottom of my squat, I just lower the weight onto the Pillars of Power and sit down.

Is it better for some reason to work free of the aid of the spotter racks and just drop the bar to the floor as necessary? I guess I'm just curious if there is some important reason people don't use spotter racks.

Would appreciate your thoughts on this.

Thanks!

Lisa

Last edited by Lisa Walker : 07-13-2009 at 02:40 PM. Reason: typo
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Old 07-13-2009, 02:59 PM   #2
Jamie J. Skibicki
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Re: Safely losing bar during squats

Depends on your squat style.

High bar squats are generally easier to dump due to the bar placement and since they are also called "olympic squats" they are usually done by people using bumpers.

Low bar squats can be dumped, but it's much harder, takes a bit more concentration and aren't usually done by people with bumpers.

I would keep doing what you are doing, it's a good plan.
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Old 07-13-2009, 03:33 PM   #3
Lisa Walker
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Re: Safely losing bar during squats

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Originally Posted by Jamie J. Skibicki View Post
Depends on your squat style.

High bar squats are generally easier to dump due to the bar placement and since they are also called "olympic squats" they are usually done by people using bumpers.

Low bar squats can be dumped, but it's much harder, takes a bit more concentration and aren't usually done by people with bumpers.

I would keep doing what you are doing, it's a good plan.
Thanks, Jamie. This helps. I use bumpers and have tried to incorporate the Rippetoe style for squatting after reading, "Starting Strength." (I think that's the "low bar" style as it definitely sits farther down my traps/shoulders.) Seeing as I do these by myself most of the time, I want to make sure I'm doing them as safe as possible.
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Old 07-13-2009, 03:43 PM   #4
Jamie J. Skibicki
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Re: Safely losing bar during squats

Yep, Rip uses the low bar. just don't drop the weights on the rack, go down with them.
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Old 07-13-2009, 04:30 PM   #5
Lisa Walker
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Re: Safely losing bar during squats

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Originally Posted by Jamie J. Skibicki View Post
Yep, Rip uses the low bar. just don't drop the weights on the rack, go down with them.
Got it, Jamie. Thanks again for your quick response to this one!
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Old 07-13-2009, 04:43 PM   #6
Veronica Carpenter
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Re: Safely losing bar during squats

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Originally Posted by Lisa Walker View Post
Seeing as I do these by myself most of the time, I want to make sure I'm doing them as safe as possible.
The safest way, by yourself, is always with a rack with safety bars. It's hard to dump a backsquat unless you're really quick and/or really, really flexible.
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Old 07-14-2009, 08:16 AM   #7
Lisa Walker
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Re: Safely losing bar during squats

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Originally Posted by Veronica Carpenter View Post
The safest way, by yourself, is always with a rack with safety bars. It's hard to dump a backsquat unless you're really quick and/or really, really flexible.
Thanks, Veronica and I agree with you, totally!
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Old 07-14-2009, 09:04 AM   #8
Camille Lore
 
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Re: Safely losing bar during squats

I had to do this last week for the first time. I have a power rack with safety bars and use the low bar method. I got stuck in the hole and kind of shrugged/let the bar roll off my back. It wasn't as bad as I had feared before. I was really, really glad for that rack!!!
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Old 07-14-2009, 02:25 PM   #9
Kevin Ziegenhorn
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Re: Safely losing bar during squats

Lisa I think our gyms are twins. Based on my experience with the Pillars, I too recommend you just keep doing what you're doing. As Jamie said, stay with the weight until it's on the rack.

IMO there is no reason to train yourself to do heavy low-bar back squats without something spotting you. Most people who don't use a rack either self-spot by limiting their loads and/or would use a rack if they had one.
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