Squat Rack Dumping

[bluelion89]

I've recently started lifting and as I'm gradually increasing the weight im doing I'm getting pretty close to failure in my sets.

I am unable to post links, but if you google "precor squat rack" you can see what the squat racks in my gym look like.

The safety bars are insanely low, so even when I'm at the lowest point in my squat the bar is still quite a bit away from them.

My question is, what is the best way to dump the bar on a failed rep in these types of squat racks.

Not too long ago I had to take a long break from training due to an injury and I really don't want to end up in that situation again.

Any advice/tips would be appreciated.

[Jasonk282]

When in teh hole or stuck(get back tot eh hole) and let it go.

[MikeChangBrah]

^goodbye sweet rotator cuffs

lean forward/bend at the hips until the bar hits the safety bar or get a spotter, don't dump it behind you unless you really have to

[71Avido]

The bar is going to tell you where it's going to get dumped.

[Jasonk282]

^goodbye sweet rotator cuffs

lean forward/bend at the hips until the bar hits the safety bar or get a spotter, don't dump it behind you unless you really have to

LOL...right. Leaning forward will send your ass right into the rack and/or have the bar roll onto your head and neck.

Do this...in teh rack

[Northlax3]

LOL...right. Leaning forward will send your ass right into the rack and/or have the bar roll onto your head and neck.

Do this...in teh rack

This x1Billion.

Lean forward? Horrible advice! Goodbye sweet head. How would letting the bar go behind you hurt your rotator cuffs at all?

[71Avido]

This x1Billion.

Lean forward? Horrible advice! Goodbye sweet head. How would letting the bar go behind you hurt your rotator cuffs at all?

I could see it happening if the squatter didn't have enough shoulder/wrist/hand flexibility to let the bar go completely before dumping it prematurely.

[Brozef]

My God...do not lean forward.

[Bumpus]

Set safety bars just below where the bar is in the hole. If you can't get up, just go all the way down and/or lean a bit forward. The bar shouldn't be anywhere near your head....

[71Avido]

Set safety bars just below where the bar is in the hole. If you can't get up, just go all the way down and/or lean a bit forward. The bar shouldn't be anywhere near your head....

OP's setup doesn't have adjustable safeties.
It's probably one of the dumbest squat setups I've seen.



I personally would be crushed before ever being able to set the bar down on those "safeties".

[ccrump1212]

They have 2 of those at my gym and a power cage that is the biggest piece of crap I've ever used. One half rack safeties are too tall (I'm 6'1) and the other one is really short with barely any depth.

On a max attempt on the shorter one I tried dumping it forward, landed on my knees and barely had the hip flexibility to get my neck out of the way. It rolled up a little bit and was uncomfortable but for a second I thought I was really going to **** myself up.

Since dumping it back on these racks is very hard because of the depth of the rails, only recommendation I have is to use a spotter. Otherwise, switch to front squats (like them better personally)

[UnsafeAtAnySpd]

OP's setup doesn't have adjustable safeties.
It's probably one of the dumbest squat setups I've seen.



I personally would be crushed before ever being able to set the bar down on those "safeties".

Umm, if it's this one that's pictured, I've used it. OP is 5' 10" correct? Are you going low enough? I hated that rack because when I'd use it, I was consistently hitting the rack with the bar when I went down.

[PaulRivers]

OP's setup doesn't have adjustable safeties.
It's probably one of the dumbest squat setups I've seen.



I personally would be crushed before ever being able to set the bar down on those "safeties".

Lol, what? Either you're really really tall, or you're not actually going to parallel with your squats.

There's a rack like this in my gym, and what I hate is that I'd like the safeties a little **lower** - if I'm going down at a bad angle I'll sit the safeties with the bar.

[justroberson]

Lol, what? Either you're really really tall, or you're not actually going to parallel with your squats.

There's a rack like this in my gym, and what I hate is that I'd like the safeties a little **lower** - if I'm going down at a bad angle I'll sit the safeties with the bar.

lol this ^^^
OP is 5'10. He is most likely squatting shallow if there is a huge distance still at the bottom of his squats.

To everyone arguing whether to dump forward or backward, it's going to depend on the type of squat he's doing.

If you're squatting high bar, obviously dump it behind you, as in the video above.

If you're squatting low bar, it's pretty much impossible to dump it behind you, especially if you fail at the bottom. Just go down as low as you can and lean forward the rest of the way. Watchout your neck/head though.

[ThickAsABrick]

I've done a lot of things in the rack over the years, but taking a dump isn't one of them.

[ccrump1212]

I've done a lot of things in the rack over the years, but taking a dump isn't one of them.

Only way to claim a rack at my gym, walk away for a second and it gets taken. Take a dump in it and you can squat for days.

[71Avido]

Umm, if it's this one that's pictured, I've used it. OP is 5' 10" correct? Are you going low enough? I hated that rack because when I'd use it, I was consistently hitting the rack with the bar when I went down.

Lol, what? Either you're really really tall, or you're not actually going to parallel with your squats.

6'3" with shoes on and 80% of it is torso.
Rest assured, I'm hitting parallel.

My comment was based on the fact that that squat setup is attempting to be a "one-size-fits-all" with the safeties. People with different proportions need a squat setup that can adjust.

[napa1m]

OP you said you just started lifting so take it easy and dont go to failure on squats. Its not a good idea and neither is squatting more weight than you can handle. If your form gets loose than rerack it instead of going for "one more rep" or "going heavier"

Of you only squat what you can handle than you wont need to dump the bar. I ve squatting for almost 3 years now and never really got stuck under the bar. My legs are pretty big and squat is one of my strongest lifts. Failure on squats is a no-no

[PaulRivers]

6'3" with shoes on and 80% of it is torso.
Rest assured, I'm hitting parallel.

My comment was based on the fact that that squat setup is attempting to be a "one-size-fits-all" with the safeties. People with different proportions need a squat setup that can adjust.

I can see where you're coming from since you're 6"3, but as pointed out the OP seems to be 5"10. If he's finding the bars are way to low, it's almost certain that he's not going to parallel on his squats, and that's the real problem for him.

I prefer adjustable like you do, but as mentioned for the opposite reason - I would like mine a little lower.

[aj2754]

6'3" with shoes on and 80% of it is torso.
Rest assured, I'm hitting parallel.

My comment was based on the fact that that squat setup is attempting to be a "one-size-fits-all" with the safeties. People with different proportions need a squat setup that can adjust.

80% torso. That leaves about 15" total for your head and legs. I can only assume you are one of those guys from the waiting room in"Beetle Juice".

[shadowbobo8028]

OP's setup doesn't have adjustable safeties.
It's probably one of the dumbest squat setups I've seen.



I personally would be crushed before ever being able to set the bar down on those "safeties".

I'm short so I can't use these things without stepping out of the squat rack and getting someone to spot me so I can hit proper depth

[II Cybershot II]

just don't fail, simple as that.

[BombDonald]

I've done a lot of things in the rack over the years, but taking a dump isn't one of them.

I pay for my gym membership, I'll dump wherever I feel like.

[Brozef]

just don't fail, simple as that.

True, but it can sneak up on you when going heavy low rep.

[Szarko]

WHATT?

That is basically standard rack in all the gyms here.

I've seen guys 6'2" dump leaning forward in that rack, you obviously not getting any depth at all if you claiming it's way too low.

If it's not an issue at your gym, you could step further back and dump it on the floor if you REALLY have to.

[Rasputin4]

I've never failed on a squat. I can always tell when I'm approaching failure. It always seems like you'll start having to good morning the weight up before failure, so if that happens, I've always known not to attempt another rep.

[k9pit]

I have to step outside of that rack picture in order to break parallel. I have long legs and short torso, fwiw.

Anyway OP, dump the bar back if you must dump (you go forward, bar goes back). I usually just keep my form and sit back down with the bar if possible. The key part is keeping your form (i.e., tight core) even under a heavy load. For me, there is usually a "you got this, you got this, you're not going down, you're getting up with this, fight! oh crap!!" moment when it comes to failing a squat. At that point I usually just keep my form and sit back down with the weight, letting it rest on the safety pins. When I do fail, I usually fail after coming out of the hole a few inches, slightly around the parallel phase if I can not generate enough power to get pass that point. If for whatever reason, I fail above that point I dump the bar back like the video.

Back Squat - you go forward, dump bar back
Front Squat - you go back, dump bar forward

[Jasonk282]

I have to step outside of that rack picture in order to break parallel. I have long legs and short torso, fwiw.

Anyway OP, dump the bar back if you must dump (you go forward, bar goes back). I usually just keep my form and sit back down with the bar if possible. The key part is keeping your form (i.e., tight core) even under a heavy load. For me, there is usually a "you got this, you got this, you're not going down, you're getting up with this, fight! oh crap!!" moment when it comes to failing a squat. At that point I usually just keep my form and sit back down with the weight, letting it rest on the safety pins. When I do fail, I usually fail after coming out of the hole a few inches, slightly around the parallel phase if I can not generate enough power to get pass that point. If for whatever reason, I fail above that point I dump the bar back like the video.

Back Squat - you go forward, dump bar back
Front Squat - you go back, dump bar forward

^This

I just sit back down in the hole and let gravity do the rest.

[Bryanbeid]

In other news, didnt know going to parallel was still suggested. its all about ATG.

[71Avido]

I prefer adjustable like you do, but as mentioned for the opposite reason - I would like mine a little lower.

I'm short so I can't use these things without stepping out of the squat rack and getting someone to spot me so I can hit proper depth

I've seen guys 6'2" dump leaning forward in that rack, you obviously not getting any depth at all if you claiming it's way too low.

I have to step outside of that rack picture in order to break parallel. I have long legs and short torso, fwiw.

Moral of the story: Everybody is different. Adjustability is a plus.

The only reason that Precor squat rack is setup that way is because it's cheaper for them to manufacture than an adjustable unit.