squat question

[stunner5000pt]

when squatting, how do you dump the bar - given taht you are not using a squat rack with the safety features

some tell me to dump it over my head if i do it powerlifting style, and just drop it if i do it olympic style.

so if you are dumping it over your head then would you dick your head fast and then pus hteh bar off?? WOuldnt that hit your neck??

[Triple X]

What kind of rack you using? I would just find another machine to use

[steve0]

if your not useing a squat rack then how do you get the bar off the floor

[*Narkissos*]

if your not useing a squat rack then how do you get the bar off the floor

I'd assume he means the rack minus the safeties

The original squat, unlike the power rack, has no safety bars.. just the pins at the top where the weight is racked.

In the past i've gotten stuck at the bottom of a rep with no spotter.. and no safety rack.

I developed a technique for getting the bar safely off.

It requires some practise tho.. and i've been stuck a good number of times

It requires that you do not lose abdominal integrity at the bottom of the rep when you realise that you're stuck

Most people panic.. and let the back round over

This is no no.

I sit down.. catch my breath.. keep my rib cage inflated.. then i set my palms under the bar in a false grip.. positioned like if i was going to do a behind the neck press.

From there i push up and back.. like shoulder press.. simultaneously thrusting my hips foward and releasing the bar... all the while keeping my torso upright.

Done correctly that pushes the bar backward (totally clear of you).. and pushes you foward onto your knees

It is a smooth action.. and risk of injury low imo


Narkissos

[chest6]

Damn that sounds complicated. I'd be kinna scared to squat heavy without safeties underneath me.

[Doc.Sust]

dont squat without a cage, best solution to not killing yourself!!!!

[BigGreen]

dont squat without a cage, best solution to not killing yourself!!!!

Every time I hear of someone squatting without a cage, all I can think of are those old Jean Paul Fux pics...which nearly make me puke every time I see them.