Having trouble lifting bar off hooks on BP

TripleTrouble · 08-08-2009, 01:43 PM

Im on my 6th week into rippetoes and as my bench press is getting stronger im having trouble lifting the bar off the hooks on my power rack. Im benching 80kg/176lbs 3 sets of 5 with full form. Should i be having this problem? Ive tried lowering the bar up and down a notch and it doesnt seem to make a difference. Should i be using a different technique? How do you guys bench heavy with no spotters?

animalfan · 08-08-2009, 01:57 PM

sounds like you already tried what i do: i put the hooks one hole down and press up and out to get it started. i'm not really sure of anything else you can do.

Essexlad · 08-08-2009, 02:07 PM

Quote:

Originally Posted by TripleTrouble

Im on my 6th week into rippetoes and as my bench press is getting stronger im having trouble lifting the bar off the hooks on my power rack. Im benching 80kg/176lbs 3 sets of 5 with full form. Should i be having this problem? Ive tried lowering the bar up and down a notch and it doesnt seem to make a difference. Should i be using a different technique? How do you guys bench heavy with no spotters?

It's a problem with 99% of racks, the J hooks have a lip thats way larger than necessary, and lowering them just makes it more akward. I have this problem every time with my rack also, try getting as far up the bench as possible, so moving it from the rack to the start position of the press is as close a possible without hitting whilst performing the reps. I set them a notch lower as well.

I'm considering taking an angle grinder to my J-hooks.

pumping4life · 08-08-2009, 03:01 PM

Essexlad is right about the hooks. There is a video of Dave Tate doing unassisted benches on the flat bench they designed for EFS. He specifically comments on the low profile ridge on the front of that benches hooks. That is one thing I like about my TDS racks j-hooks. The are relatively low profile.

Andrew_WOT · 08-08-2009, 03:50 PM

Quote:

Originally Posted by TripleTrouble

Im on my 6th week into rippetoes and as my bench press is getting stronger im having trouble lifting the bar off the hooks on my power rack. Im benching 80kg/176lbs 3 sets of 5 with full form. Should i be having this problem? Ive tried lowering the bar up and down a notch and it doesnt seem to make a difference. Should i be using a different technique? How do you guys bench heavy with no spotters?

These J-hooks might work better
http://www.newyorkbarbells.com/9257.html

crupiea · 08-08-2009, 04:08 PM

I train alone so i have to be able to rerack the weights even if i am failing.

What I do is lower the hooks quite a few holes. Then instead of lining up like I normally would, I line up way under the bar, almost to where it is in line with my upper chest.

That way I can pop it right up off the hooks without problem. Its also low enough so if I fail then I will only need to half rep it back into place to save myself.

Its not ideal but no one is grading my unracking ability.

I also notice that when you first unrack it thats where you will know if the lift will be finished or not. If you unrack it awkwardly then the weight will seem heavier and most likeley you wont hit the lift. With my method i remove that problem.

Wildtim · 08-08-2009, 04:36 PM

Quote:

Originally Posted by TripleTrouble

Im on my 6th week into rippetoes and as my bench press is getting stronger im having trouble lifting the bar off the hooks on my power rack. Im benching 80kg/176lbs 3 sets of 5 with full form. Should i be having this problem? Ive tried lowering the bar up and down a notch and it doesnt seem to make a difference. Should i be using a different technique? How do you guys bench heavy with no spotters?

I know exactly what you mean.

If you are setting up as Rip tells you to so the bar is roughly over your forehead or even further, so your site line is past the bottom of the bar it really makes this problem worse.

I now set-up with my sight line above the bar so it is roughly over my mouth while on the hooks it is much easier to unrack it and get it into position. The downside of this is that you will be pressing that much closer to the hooks so it might be possible to hit them if you get out of the groove. I concentrate on staying in the groove no matter what knowing that my power rack will save me if I go past the positive failure point.

TripleTrouble · 08-09-2009, 01:25 AM

Quote:

Originally Posted by Essexlad

It's a problem with 99% of racks, the J hooks have a lip thats way larger than necessary, and lowering them just makes it more akward. I have this problem every time with my rack also, try getting as far up the bench as possible, so moving it from the rack to the start position of the press is as close a possible without hitting whilst performing the reps. I set them a notch lower as well.

I'm considering taking an angle grinder to my J-hooks.

Yes, thats it, the lip on the hooks on my power rack is quite large. I'll try what you said about the technique. I may also consider replacing/altering my j-hooks, i came across this problem last week and its really bothering me.

Quote:

Originally Posted by crupiea

I train alone so i have to be able to rerack the weights even if i am failing.

What I do is lower the hooks quite a few holes. Then instead of lining up like I normally would, I line up way under the bar, almost to where it is in line with my upper chest.

That way I can pop it right up off the hooks without problem. Its also low enough so if I fail then I will only need to half rep it back into place to save myself.

Its not ideal but no one is grading my unracking ability.

I also notice that when you first unrack it thats where you will know if the lift will be finished or not. If you unrack it awkwardly then the weight will seem heavier and most likeley you wont hit the lift. With my method i remove that problem.

Really good idea, i'll try that thanks.

Quote:

Originally Posted by Wildtim

I know exactly what you mean.

If you are setting up as Rip tells you to so the bar is roughly over your forehead or even further, so your site line is past the bottom of the bar it really makes this problem worse.

I now set-up with my sight line above the bar so it is roughly over my mouth while on the hooks it is much easier to unrack it and get it into position. The downside of this is that you will be pressing that much closer to the hooks so it might be possible to hit them if you get out of the groove. I concentrate on staying in the groove no matter what knowing that my power rack will save me if I go past the positive failure point.

Yes thats right, i set up the bar so its roughly above my forehead (what rip said). I tried going further up the bench too so the bar is above my mouth but it was still quite hard to unrack unfortunately. I'll try again on my next workout.

Thanks guys, i'll try a few things out that you mentioned and will post back the results.

pumping4life · 08-09-2009, 09:51 AM

Quote:

Originally Posted by TripleTrouble

Yes, thats it, the lip on the hooks on my power rack is quite large. I'll try what you said about the technique. I may also consider replacing/altering my j-hooks, i came across this problem last week and its really bothering me.

Another consideration would be to find some hard rubber that's just thick enough and cut a piece to fit on the flat part of the j-hooks and adhere it to the hook. That would effectively decrease how high you have to press to get the weight unracked.

vic84875 · 08-09-2009, 01:36 PM

My method...

I do not like to take the bar of the hooks ( In my opinion is very dangerous when you lift over 300lbs and you are ''alone in the dark'' in your home gym); I just put the olympic bar directly over the safety bar (the power rack safety catches) and iniciate the press movement directly from the bottom...

Problem solved for me...

Essexlad · 08-09-2009, 02:13 PM

Quote:

Originally Posted by pumping4life

Another consideration would be to find some hard rubber that's just thick enough and cut a piece to fit on the flat part of the j-hooks and adhere it to the hook. That would effectively decrease how high you have to press to get the weight unracked.

Would be a pain to affix to round stock J hooks, though I'm sure something could be worked. Will work well on my rack though, might give this a try rather than cutting.

Quote:

Originally Posted by vic84875

My method...

I do not like to take the bar of the hooks ( In my opinion is very dangerous when you lift over 300lbs and you are ''alone in the dark'' in your home gym); I just put the olympic bar directly over the safety bar (the power rack safety catches) and iniciate the press movement directly from the bottom...

Problem solved for me...

The biggest problem with this is you won't be able to press max weight. And if thats what you're training for, thats not ideal

captmorganm6 · 08-09-2009, 04:06 PM

Quote:

Originally Posted by vic84875

My method...

I do not like to take the bar of the hooks ( In my opinion is very dangerous when you lift over 300lbs and you are ''alone in the dark'' in your home gym); I just put the olympic bar directly over the safety bar (the power rack safety catches) and iniciate the press movement directly from the bottom...

Problem solved for me...

UH, maybe I'm missing something but ,"dangerous"?You already said you have safety spotters and ,correct me if I'm being really stupid here but,Aren't they there for your "safety" when lifting heavy weight alone?

vic84875 · 08-12-2009, 07:24 AM

Quote:

Originally Posted by Essexlad

The biggest problem with this is you won't be able to press max weight. And if thats what you're training for, thats not ideal

I get what you mean?.. I believe that Start the lift at the botton it is more than fine for casual lifters and bodybuilders.... Nonetheless, Powerlifters needs to learn to deal with the unlock...

Quote:

Originally Posted by captmorganm6

UH, maybe I'm missing something but ,"dangerous"?You already said you have safety spotters and ,correct me if I'm being really stupid here but,Aren't they there for your "safety" when lifting heavy weight alone?

If you try to rack the weight on the power rack hook, you may miss both hooks, or you may miss one hook... If that happend; you will have to manage a very sudden ackward fall directly over your face and not over your neck (usually were the safety bar are set). Also?. When you rack the weight, your energy levels are low, you are fatigue, and the angle of your arms it is in a mechanical disadvantage to manage(handle/take) the load... These mechanical disadvantage it is most noticible when you star going heavier (not the same to rack 150lbs or rack 300lbs)... When you train to real muscular failure there is no energy left to rack the weight, you can only put it down gently over the safety bar......

More or less... some of the reasons why I prefer not to deal with rack the weight? But I?m a bodybuilder, so I prefer to use all my energy on the lift and not to waste any on rack the weight? I feel more safe knowing I won?t have to deal with rack the weight?

Also, I remember that when I use to rack the weight, I do not allways use all my energy on the lift; becouse I feel I should save some energy to rack the weight? That always annoyed me.

Wildtim · 08-12-2009, 07:45 AM

A few points about starting the bench press from the bottom.

You will not be able to set your back in proer position. When the chest is full of air and the back is in neutral extension as it should be to properly press the weight the bar will be sitting on your chest, touching it. I'm not sure how you get into position when you have to lift the bar to properly expand the chest for a solid platform.

You will not be able to retract your shoulder blades properly and still grip the bar, your shoulder blades will be in the relaxed position whe you grip tthe bar and you will have no way to retract them into proper position for shoulder health when lifting out of the hole.

The only way you can lift from the bottom is to use less weight than you could use if pressing from the top, as you can only use what you can move from a dead stop at the bottom you won't be able to take advantage of the rebound energy.

By lifting starting at the bottom the you are using a more risky position for your shoulders and back while not achieving a full ROM and moving sub-maximal weight. I'd suggest learning to lock out and rack the weight properly.

sherman · 08-16-2009, 12:24 PM

Free-Spotter Sherm here. Please excuse my jumping in, but the Free-Spotter does make the problem go away completely - no unracking and racking. Start the lift anywhere and end it anywhere.

I know a lot of lifters are skeptical about the weight a Free-Spotter can handle. I just added to the website (http://www.shermworks.com) comments from Matt Christie, a Pro-Cash powerlifter who squats in the 800 range and benches in the high 500 range. Might find it interesting reading.

Regards,
Sherm

M5eludim · 08-18-2009, 03:49 PM

Quote:

Originally Posted by TripleTrouble

Im on my 6th week into rippetoes and as my bench press is getting stronger im having trouble lifting the bar off the hooks on my power rack. Im benching 80kg/176lbs 3 sets of 5 with full form. Should i be having this problem? Ive tried lowering the bar up and down a notch and it doesnt seem to make a difference. Should i be using a different technique? How do you guys bench heavy with no spotters?

I don't use the hooks, for that very reason. Just set the bar on the side rails, and do your lift from there. Those hooks are a waste!

Keetman · 08-18-2009, 03:53 PM

Quote:

Originally Posted by M5eludim

I don't use the hooks, for that very reason. Just set the bar on the side rails, and do your lift from there. Those hooks are a waste!

So you start your lift "in the hole"? That seems very awkward and very hard to get in and out of.......I've never heard anyone doing this. The bar holders are there for a reason and they work, although as noted some of the power cages have lips on the holder that are too high.

Not giving you a hard time, this just seems weird.

Wildtim · 08-18-2009, 09:22 PM

Quote:

Originally Posted by M5eludim

I don't use the hooks, for that very reason. Just set the bar on the side rails, and do your lift from there. Those hooks are a waste!

See my post above about lift mechanics.

Keetman · 08-18-2009, 09:36 PM

Quote:

Originally Posted by Keetman

So you start your lift "in the hole"? That seems very awkward and very hard to get in and out of.......I've never heard anyone doing this. The bar holders are there for a reason and they work, although as noted some of the power cages have lips on the holder that are too high.

Not giving you a hard time, this just seems weird.

Nevermind, I see you're not even the only one in this thread who does this.

Still makes no sense whatsover. I cannot, in 20 years of benching remember a time when, if I missed the holders, the bar came immediately crashing down on me. If I couldn't finish the lift or if the action of missing the holders used up the last bit of energy I had.....I've always been able to slowly get the bar to the safeties in a controlled fashion.

Now, I have seen and realize that its possible to have a total and immediate failure while benching. However, it is doubtful to me this is caused by the "hiccup" of hitting the bar holders. So, this complete failure could occur no matter where you start the lift from.

Maybe I'll start deadlifting with the bar on a table top.....better on the back.

Squeebo · 08-18-2009, 10:36 PM

The bar in line with your forehead when racked seems too far superior to me. It only needs to be a few inches superior of your shoulders or what ever is in line with the top of your ROM, so around your chin should be plenty. If you're having issues beyond the lip of the catches and just can't lift it, that would be your problem.