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Has anyone got any resources on safely dumoing back squats?
I did this today and thought I'll just let go and walk forward which resulted in the bar rolling down my spine. not very comfortable at 110kg but could be very painful much higher.
any advice or guidance from those in the know?
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Dumping back squats
#1
FK Pimp 
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Posted 26 November 2009 - 02:02 PM
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
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"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
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#2
greg
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Posted 26 November 2009 - 02:04 PM
i use a squat rack with rails, and just lower it down onto those (which are set a bit below parallel)
if you can get your hands out you might be able to throw it backwards, but i wouldn't like to try this if i was halfway down
if you can get your hands out you might be able to throw it backwards, but i wouldn't like to try this if i was halfway down
#3
Gubernatrix
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Posted 26 November 2009 - 02:14 PM
I've never used anything except safety bars either side and certainly would not like to try dumping a back squat off my back!!!
Can you rig something up on either side (e.g. a sturdy box) so that at least you can place the bar down on something? You can hold it in place while you get out from under it so that it doesn't roll forwards or backwards. I tend to do this even when I'm in a power rack.
Can you rig something up on either side (e.g. a sturdy box) so that at least you can place the bar down on something? You can hold it in place while you get out from under it so that it doesn't roll forwards or backwards. I tend to do this even when I'm in a power rack.
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#4
Andy
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Posted 26 November 2009 - 02:49 PM
mate, other than squatting in a cage or rack i would be careful squatting on your own. If you are i would suggest "learning" the technique with lower weight. Gets used to THROWING it off your back while moving forward and don't just walk, RUN! My suggestion would be to do low bar back squats if squatting on your own. High bar will drive you neck down if you get stuck at the bottom, at least with low bar you have more surface area on the bar to be able to get force in to it when throwing it off.
I'm like a goddamn Navy Seal and Olympic gold medalist wrapped in a f***ing suit of body armour. I'm f***ing elite.
#5
grole
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Posted 26 November 2009 - 04:05 PM
Andy, on Nov 26 2009, 02:49 PM, said:
mate, other than squatting in a cage or rack i would be careful squatting on your own. If you are i would suggest "learning" the technique with lower weight. Gets used to THROWING it off your back while moving forward and don't just walk, RUN! My suggestion would be to do low bar back squats if squatting on your own. High bar will drive you neck down if you get stuck at the bottom, at least with low bar you have more surface area on the bar to be able to get force in to it when throwing it off.
I will second the above. I recently got stuck at the bottom of a back squat on my own in the barns next to my house. It was really scary when I started thinking about the fact that no one would miss me for at least an hour.
It was only as I was trying to work up the courage to dump backwards, that I finally remembered that I didn't have the collars on. Even tilting and letting a plate slide off was an 'exciting experience'.
Since then I have gone out and bought some scaffolding to build myself a power rack.
45 yo, 183 cm, 95 kg BW
Squat 3x5x135kg , Bench 3x5x62.5kg, Press 3x5x47.5kg, DL 1x5x157.5kg, PC 5x3x55kg
'Grole's Trog' is on www.funckey.co.uk, warriortraining.co.uk & www.ironstrong.org
Same log, different conversations.
Squat 3x5x135kg , Bench 3x5x62.5kg, Press 3x5x47.5kg, DL 1x5x157.5kg, PC 5x3x55kg
'Grole's Trog' is on www.funckey.co.uk, warriortraining.co.uk & www.ironstrong.org
Same log, different conversations.
#6
Chet
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Posted 26 November 2009 - 09:05 PM
Franz29 and I bought a set of these each:
Adjustable Steel Builders Trestles
Perfect as spotter stands, and cheap as chips
Adjustable Steel Builders Trestles
Perfect as spotter stands, and cheap as chips
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http://www.boditronics.co.uk
#7
FK Pimp
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Posted 26 November 2009 - 10:26 PM
result - nice one chet.
cheers
cheers
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#8
grole
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Moving / lifting metal bars.
Crossfit.
Computer Networking.
Posted 26 November 2009 - 11:14 PM
Chet, on Nov 26 2009, 09:05 PM, said:
Franz29 and I bought a set of these each:
Adjustable Steel Builders Trestles
Perfect as spotter stands, and cheap as chips
Adjustable Steel Builders Trestles
Perfect as spotter stands, and cheap as chips
Just one comment. The price on that auction seems a little high to me. The place I bought my scaffolding from had the trestles priced at 11.95, 12.95 and 13,95 +VAT for sizes 1,2 & 3 respectively.
Am planning to pick a couple of size 1s up once I have put together my DIY scaffold power rack.
- Peter
45 yo, 183 cm, 95 kg BW
Squat 3x5x135kg , Bench 3x5x62.5kg, Press 3x5x47.5kg, DL 1x5x157.5kg, PC 5x3x55kg
'Grole's Trog' is on www.funckey.co.uk, warriortraining.co.uk & www.ironstrong.org
Same log, different conversations.
Squat 3x5x135kg , Bench 3x5x62.5kg, Press 3x5x47.5kg, DL 1x5x157.5kg, PC 5x3x55kg
'Grole's Trog' is on www.funckey.co.uk, warriortraining.co.uk & www.ironstrong.org
Same log, different conversations.
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