Author Topic: How to get rid of the bar while squatting with the low bar position  (Read 3095 times)

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Raptor

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When you squat in the low bar position the bar just presses (at least for me) hard into the hands. If you fail a rep, and are outside the squat cage, how do you unload the bar? How do you get outta there? I'm talking no spotter.

Because with the low bar, there's no space but down for the bar to slide and if that happens, it could catch your arms/elbows and pull you down.

LanceSTS

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Re: How to get rid of the bar while squatting with the low bar position
« Reply #1 on: April 09, 2011, 01:26:46 am »
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When you squat in the low bar position the bar just presses (at least for me) hard into the hands. If you fail a rep, and are outside the squat cage, how do you unload the bar? How do you get outta there? I'm talking no spotter.

Because with the low bar, there's no space but down for the bar to slide and if that happens, it could catch your arms/elbows and pull you down.

shrug violently and explosively, hop forward. This is not hard at all, but you do need to practice dumping lighter weights if youre going to  use it during M.E. sets. 
Relax.

mj

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Re: How to get rid of the bar while squatting with the low bar position
« Reply #2 on: April 09, 2011, 02:50:47 am »
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Yeah that's the only to bail safely.

Though when I low bar my hands don't support weight! My hands go over the bar and crush it into my back. Elbows are really high. The little shelf on my back holds the bar.

If you don't have a rack get some saw horses for cheap  8)

Raptor

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Re: How to get rid of the bar while squatting with the low bar position
« Reply #3 on: April 09, 2011, 08:15:31 am »
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Yeah, the gym owners wouldn't mind me go over there with saw horses.

The thing is, I have a squat rack but the safeties are too high for me to full squat... it messes everything up since I always have to think "don't hit the supports" and my squat suffers immensly.

LanceSTS

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Re: How to get rid of the bar while squatting with the low bar position
« Reply #4 on: April 09, 2011, 10:20:56 am »
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Yeah, the gym owners wouldn't mind me go over there with saw horses.

The thing is, I have a squat rack but the safeties are too high for me to full squat... it messes everything up since I always have to think "don't hit the supports" and my squat suffers immensly.

lol, hes obviously talking about training at home or somewhere you dont have access to a rack, and saw horses can work well for that.  If youre that worried about not being able to bail out from under the bar or cant do so due to gym rules etc., you can drag two free  standing flat benches and space them to where the plates are on the collars outside the rack, where you will be squatting.  Sometimes the bench is too high, if thats the case then youre out of luck, if the bench is too low, just put plates under the bases until you have the height needed.

  Another thing I forgot to mention earlier with bailing at the bottom, Ive seen several guys do this, using the low or high bar position, but you can take your hands off the bar, place them on your thighs, and push up and back simultaneously, then hop forward.  This gives you more time to get out from under the bar as well as creating more space between your torso and legs when you do it.
Relax.