For all of my squat enthusiasts, and I know there are a lot of you, this one is for you!
Have you ever thought about what will happen if you cannot
finish that last rep when you squat?
I have been in this business for 18 years now, an I have yet
to hear a person teach a client how to fail a back squat.
Maybe you are one of the lucky ones who was blessed with a wonderful
coach who thought about the importance of this crucial topic. If so, that is beyond wonderful, and I urge
you to pass on the knowledge. Squatting
is extremely popular these days, and I am constantly watching people put
themselves at risk for injury.
My philosophy has always been the same. Why make poor lifting decisions that can risk
your ability to continue working hard and making gains? Why not stay safe and lift for life? To me, this is a simple and logical concept
to follow. My first bit of advice begins
with preparation. ALWAYS PREPARE TO
FAIL. Even if you are 100% positive that
you will not lose the weight, the safest method is to constantly prepare yourself
for the what if.
So, how does one fail when they squat?
There are two different ways that a squat fail can be safely
executed. The first is within a power
rack using safety rails. The second is
free standing and throwing the weight behind you. This article will discuss each technique, and
I will also tell you which method I find to be the safest and why.
Method #1: Squat Rack with Safety Rails
During the preparation phase of this method, it is important
to make sure the rails are in the proper position. Each rail should be no more than 2 inches
from your lowest squatting point.
Making sure that the rails are in the proper starting
position will ensure that you can safely and quickly release the weight when a
fail approaches. Some squatters choose not
to take the extra time to move the rails.
The rails are big and sometimes awkward to move. I say, just move the rails, stay safe. The fail phase of this concept can only work
properly if the rails are in the correct position.
Once you realize that you are going to fail the attempt,
immediately kneel to the ground, releasing the bar and instantly moving the
body forward away from the original crouched position. See the video demonstration below.
This is undoubtedly my go to recommendation for safe
squatting failure. In my eyes, it is a
win-win scenario. You can safely push
your limits WITHOUT breaking your neck OR back.
You fail, you re-group, and you try again. It really does cut out a lifetime of pain and
doctor bills.
Method #2: Throwing the Weight Behind You
The preparation phase of this technique is purely
mental. You literally need to prepare your
mind to defy instinct. Most people are
likely to instinctually fall forward WITH THE BAR when a heavy weight is taking
them to the ground. This is NOT THE WAY TO
SAFELY FAIL A SQUAT!
For this method to be safely executed, one must squat with
proper technique, know when they are failing, and accept defeat when it has
come. Remember, ALWAYS PREPARE TO FAIL.
When form starts to go, that is when you either stop, or you
decide to fail. With this technique,
there are no bars to grab the weight as it begins to fall to the ground. It is imperative to FIRST release the weight
behind the back and immediately thrust the knees and hips forward. The idea is literally to, “get your body away
from the bar.”
I have embeded a pretty good video on rail free failing
technique. I opted not to demonstrate
this one in my gym, as my floors are new and I am not ready to beat them up
yet!
I am not a supporter of this method. If the body falls forward with the bar still
attached to the shoulders, the neck is at extreme risk for injury. If the body does not move quick enough as the
bar moves back, the low back is in the danger zone. I think it is important to touch on this, as I
know that there are avid squatters who insist on squatting this way. My only hope it that they always get away
from that bar. My advice, stay safe and
use the rails!
At the end of the day, squatting is a fantastic exercise
with a plethora of health and fitness benefits. It helps mimic activities of daily living,
maintain range of motion, improve power and strength, and it can be super fun
to hit those long standing goals! Just
remember as you hit the gym for your next squatting PR, squat safe, squat
forever, and ALWAYS BE PREPARE TO FAIL.
