How to Squat Heavy ALONE! | How to Fail a Squat Safely
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- Опубліковано 20 жов 2024
- Everybody needs to squat, but if you train alone, you need to be able to fail a squat safely. What to do? It's simple, and Phil explains and demonstrates.
Nike Romaleos 4 (current version of Phil's lifting shoes)
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When deadlifting, using chalk should be a given. Training without chalk is silly. Get and use chalk.
Spider Chalk (it's our favorite at Testify)
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How to Spot the Squat CORRECTLY (and how NOT to!)
• How to Spot the Squat ...
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Love this! Sending to a client as we speak. Thanks for sharing!
You’re very welcome!
Plus: Practice the Crawl of Shame from time to time. I tore a muscle in the left thigh while being in the bottom of the squat. You need to be half-automated in what to do next, else things might become a bit unpleasant.
A reasonable idea indeed. Sorry to hear about the tear - that's no fun at all.
Thanks for this !
You’re very welcome!
Thanks bro !!
You’re very welcome!
Good video
Thanks!
Thank you!
You're welcome!
I bailed like this, this morning, failed my new Squat PR. I feel like I've got a bit of knee pain from it now though, not sure if I had the pins too low. I lowered the bar as in the video but it took a bit more folding down than it seems you had to do. The rack in my gym has larger increments than you rack does, and one spot higher means I hit the safety if I go ATG.
I almost died while squatting a few days ago, neck still hurts from it. Lost balance, fell forward, bar got locked against the bottom of the rack hooks, couldn't bail out or walk back because my body was tilted forward against the rack.
If it weren't for bystanders I'd die.
Glad to hear you’re OK. Did you have the safeties set up (AKA the pins or the crash bars)?
I’ve seen people get stuck in this situation before, and if the safeties are set up, the lifter can take the bar down to the pins and then crawl out from there.
@@TestifySC I have safeties set up always. But I was stuck in a forward tilt completely off balance. My set was well beyond over, but that voice in your head that just keeps going "one more"....
Good video but I highly recommend not working out with your dog or pets in the room, terrible idea.
Pretty sure he knows his dogs habits
@@matthewstrauts5427 lol you can know their habits but it still doesn’t guarantee they don’t end up in the wrong place at the wrong time in a weight room.
Great info! So how do you bail out safely in a class with no one spotting you, and no safety bars? I’ve always just been told to do the roll out bail, but you say that’s bad here. Luckily I haven’t ever had to bail yet, but I’ve surpassed 200 now, and I think it’s important that I know what to do should I need to.
I would consider switching to a class that observes basic exercise safety precautions. No safety bars? Fuhgetaboutit.
@@martystrasinger3801 Lol!! It’s a CrossFit gym, that’s just how it goes there.
The short answer is that "bailing out" without spotters and safety bars isn't an option. The longer answer is . . . I get where you're coming from, and I originally come from a CrossFit background, so I understand the class environment can be tough with regard to squatting and missing a rep safely. If it was me, I'd get spotters. We use spotters all the time at Testify - everyone knows everyone, and everyone is used to spotting each other, so it's no big deal. In fact, it's expected. This is training, not exercise. You can pretty easily educate a few people you trust on how to spot, and then you're good to go.
If that wasn't an option for some reason, I'd find another place to squat. I understand that this probably isn't what someone wants to hear, but it's nonnegotiable for me as a lifter, and it's certainly nonnegotiable for me as a gym owner who is responsible for the safety of others.
@@jaquirox6579 I appreciate your situation but darn! This is not far removed from a charter boat that doesn’t have life jackets. When the safety of your customers is concerned, “that’s just how it goes” should never be an option. I get that the gym isn’t subject to Coast Guard inspections of course. Do they have any kind of safety system for bench pressing? That would be even more of a concern; while the possibility of getting hurt on a squat bailout is there, I’ve never heard of it. Benching on the other hand is prone to issues, especially in a CrossFit environment.
@@TestifySC That’s really helpful, and I appreciate the thorough answer a lot!! Yah I essentially haven’t been pushing my max ability for this exact reason. I’m also more prone to injuries then others, so I focus heavily on form and being slow and steady. But even without intentionally pushing my 1 rep, my numbers keep improving. But it would be nice, to be able to sometimes go for the big 1, with the security of spotters. Maybe I could bring it up to the owner, and ask if we could implement spotting on squat as part of the group class.
I know one lady, who’s the wife of one coach, 2weeks ago I watched her roll and bail out literally like 5 times in class. I just kept thinking yikes…. Please don’t get hurt!!
Socially I think the guys would be happy to do spotting, but the females can be rather cliquey and like little hens in their chatting groups. And they tend to stick to their little friend group and not socialize much out of it. So logistically, it would be great if the owner just added it to his training schedules that he personally writes and plans out for us all. He’s a bit similar to you, and really has a love for traditional lifting.
Thank you again for a very helpful response!🙏🏽
I've been working out alone for 2 years now, no buddies, no spotters. I kinda like it but its scary to bench press and squat. I like the adrenaline tho
Get some safety bars.
@@BobRoss-wm3lc been doing the hack squat instead of regular squat for 2 weeks now. I guess its been working out fine now
@@Marcus123ification good thinking. Anything to prioritize safety 👍
it works for sure
Absolutely
Pupper!
Why are you looking down when you squat? All that head weight must be pulling you forward!
Ha! I like that one :-)
Sorry, fat fingers... I hit the thumb down-button accidentally. It's thumb up, of course
No worries, and thanks!
I did this but hurt my neck in the process what do you think I did wrong
Without seeing it, that would be tough to say. If the bar rolls up on to the neck, that could certainly aggravate things, and in that case, it’s important to set the bars on the pins before it gets to that point. But again, since I didn’t see it, I really can’t say.