As our squat cycle comes to an end we will be re-testing our 3RM Back Squat and we want to make sure we are confident that all our athletes can reach our full potential while remaining safe! We just wanted to remind you of a few “bail-out” tips.
We do have a few sets of safety bar arms that can be added to the rig! You will want to place these 1-2 inches below where the bar would be at the bottom of your squat. If you are a low bar back squatter or tend to lean more forward then please use these arms for the safest way to fail. Once height is set then set up barbell path to travel over the middle of the arms during your lift.
For those high-bar back squatters:
1- Step-Out: Once you have a proper set-up under the barbell and you are read to squat make sure to step back a few steps from the rig. We do not want you to hit the j-hooks or have the rig get in the way of your lift.
2- Hips move forward: Once you know that you will not make the lift you want to push the hips forward and fast. Getting the hips forward will help maintain a taller chest and bring your body out from under the weight so that the barbell can slide backwards off your shoulders and to the floor behind you.
3- Quick hands: Make sure to release your grip when you are ready to fail and let the barbell roll off your fingertips. Some of us like to have a firm grip on the bar when pushing through a heavy lift so make sure to release that grip.
4- Don’t ask for help : When attempting your max back squat we want to drop the bar behind us and we don’t want anyone in the way of the barbell making its way to the ground. You don’t need a spotter (you can always grab the safety arms) and you don’t need spectators directly behind you where they could also get hurt!!
Enjoy this de-load week and we can’t wait to see all the gold stars soon!
Coach Jo
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