Rack saved my ass the other day, we're always talking about saftey so here's a recent example.
Doing my heavy BP routine a week or two back, for the first time in my life bar literally jumped out of my hand and came crashing down. Thumb was around bar. Did my first BP with the some concrete weights I got from Sears when I was 12 years old, no telling how many thousands of rep since then. I've talked to people it's happened to, some of them were doing stuff so stupid it was not a surprise. This was a complete surprise.
No clue as to what happened, was absolutely destroying the workout. Every single rep had felt perfect to that point.....even that rep felt perfect until about half way back up. No warning, nothing, just crash. Ended the workout in case I had injured myself, escaped with only a scrape where the indestructible knurl slid down my forearm.
**** happens, be prepared.
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Thread: Thank you rack safeties
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01-10-2019, 11:51 AM #1
- Join Date: Jun 2015
- Location: South Carolina, United States
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Thank you rack safeties
SQ 475# 5/26/17 wraps
BP 340# 7/13/19 paused
DL 455# 10/19/19 beltless
OHP 205# 1/12/19
()---() York Barbell Club #72 ()---()
──<//>─<\\>── BWTG Cluster #15 ──<//>─<\\>──
[M]====[6]▪ Mech6 Crew #32 ▪[M]====[6]
▪█─────█▪ Equipment Crew #70▪█─────█▪
https://forum.bodybuilding.com/attachment.php?attachmentid=9015131&d=1541967331
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01-10-2019, 12:13 PM #2
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01-10-2019, 12:59 PM #3
Haven't had that happen but have had an issue once reracking. I had the same question too about the wrist roll.
Glad they did what they were supposed to.▪[[────]]▪ York Barbell Club #65 ▪[[────]]▪
[]---[] Ivanko Barbell Crew #65 []---[]
▪[M]====[6]▪ Mech6 Crew #3 ▪[M]===[6]▪
─</>─<\>─ BWTG Cluster #65 ─</>─<\>─
||---|| Rogue Barbell Club #65 ||---|| ▪█────█▪ Equipment Crew #74 ▪█────█▪
Sig line is not a novel.
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01-10-2019, 01:20 PM #4
- Join Date: Dec 2010
- Location: Virginia, United States
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On spread. Glad you are okay. Whose safeties, rack?
You need a good rack, a bench, and a 300-lb Olympic weight set. Now, what was your question?
My home gym: http://forum.bodybuilding.com/showthread.php?t=652376&p=1465291461&viewfull=1#post1465291461.
()---() York Barbell Club #1 (DD, RH, Kg) ()---() []---[] Equipment Crew #36 []---[] []---[] Ivanko Barbell Crew #51 []---[] [M]===[6] Mech6 Crew #29 [M]===[6] ~~ 4 Horsemen ~~
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01-10-2019, 01:26 PM #5
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01-10-2019, 02:15 PM #6
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01-10-2019, 02:25 PM #7
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01-10-2019, 02:32 PM #8
It's lucky you didn't injure your wrist/forearm. Never lost complete control of the bar when performing bp, but I've missed on re-rack a few times, mostly I missed the left hand j hook, (weak left arm) it's scary as hell when the bar drops.
Decent quality rack, with properly set safeties, every time.
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01-10-2019, 02:45 PM #9
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01-10-2019, 03:08 PM #10
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01-11-2019, 06:05 AM #11
- Join Date: Jun 2015
- Location: South Carolina, United States
- Age: 50
- Posts: 2,528
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It was my GPR378 and it's swing in safeties. No pain anywhere other than the scrape. It will be one of those things I go to the grave not understanding. How did it get over my thumb without at least a minor sprain?
SQ 475# 5/26/17 wraps
BP 340# 7/13/19 paused
DL 455# 10/19/19 beltless
OHP 205# 1/12/19
()---() York Barbell Club #72 ()---()
──<//>─<\\>── BWTG Cluster #15 ──<//>─<\\>──
[M]====[6]▪ Mech6 Crew #32 ▪[M]====[6]
▪█─────█▪ Equipment Crew #70▪█─────█▪
https://forum.bodybuilding.com/attachment.php?attachmentid=9015131&d=1541967331
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01-11-2019, 06:31 AM #12
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01-11-2019, 08:36 AM #13
Always a great reminder, Chad.
Benching without safeties is just plain and simply a terrible idea, even on "light" days.
something as simple as 225 could change your life forever- anything could happen. Pretty extreme, but- seizure, stroke, simple mishap such as yours. Not worth the risk!York Barbell Crew #79
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01-11-2019, 11:10 AM #14
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01-11-2019, 01:31 PM #15
- Join Date: Apr 2007
- Location: Pennsylvania, United States
- Age: 49
- Posts: 2,540
- Rep Power: 12566
Bench is the most dangerous exercise. After owning a full rack I don't think I'd ever want to bench without safeties again. Even 135 can cause catastrophic damage if it lands on the throat/neck.
Glad to hear you are okay. Scary stuff.▪█─────█▪ Rogue Barbell Crew #27 ▪█─────█▪
▪█─────█▪ Mech6 Crew #26 ▪█─────█▪
▪█─────█▪ Equipment Crew #83 ▪█─────█▪
Haven't been able to "rep" many of you for a year or more...not for lack of trying.
Home Gym: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1615740991&viewfull=1#post1615740991
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01-11-2019, 01:36 PM #16
Glad you're okay bud.
You have me re-thinking my safety strap height. They work for the "normal" bench press fails, but I really need to make sure they're high enough for a catastrophic, unplanned fail like you had there..Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
7'x18' Home Gym: http://goo.gl/CBphUy
Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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01-11-2019, 01:45 PM #17
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01-11-2019, 01:54 PM #18
Thanks for the video!
Yeah, this is what has me thinking... I currently set up the straps higher near my legs and lower near my head.. say #11 for & #14 for legs. It's always worked fine, leaving me room to scoot out my turning my head and sliding under, but it may not be ideal for an "epic" fail. I need to work on this over the weekend and see what the ideal strap setup is, or if straps may even not be the best option for bench press??Last edited by thejosef; 01-11-2019 at 02:01 PM.
Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
7'x18' Home Gym: http://goo.gl/CBphUy
Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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01-11-2019, 01:59 PM #19
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01-12-2019, 02:52 PM #20
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01-12-2019, 03:58 PM #21
- Join Date: Jun 2015
- Location: South Carolina, United States
- Age: 50
- Posts: 2,528
- Rep Power: 14675
SQ 475# 5/26/17 wraps
BP 340# 7/13/19 paused
DL 455# 10/19/19 beltless
OHP 205# 1/12/19
()---() York Barbell Club #72 ()---()
──<//>─<\\>── BWTG Cluster #15 ──<//>─<\\>──
[M]====[6]▪ Mech6 Crew #32 ▪[M]====[6]
▪█─────█▪ Equipment Crew #70▪█─────█▪
https://forum.bodybuilding.com/attachment.php?attachmentid=9015131&d=1541967331
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01-13-2019, 06:49 AM #22
- Join Date: Apr 2007
- Location: Pennsylvania, United States
- Age: 49
- Posts: 2,540
- Rep Power: 12566
▪█─────█▪ Rogue Barbell Crew #27 ▪█─────█▪
▪█─────█▪ Mech6 Crew #26 ▪█─────█▪
▪█─────█▪ Equipment Crew #83 ▪█─────█▪
Haven't been able to "rep" many of you for a year or more...not for lack of trying.
Home Gym: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1615740991&viewfull=1#post1615740991
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01-13-2019, 09:52 AM #23
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01-17-2019, 05:55 AM #24
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01-17-2019, 06:46 AM #25
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
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These flukes freak me out.
So the majority of you guys want or have straps as your primary safety?
I've been tempted to actually get straps that hang from the top of the rack so I can adjust them perfectly, depending on the type of bar I'd be using.
I'm glad you're alright, Chadsalt. That's startling!Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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01-17-2019, 06:54 AM #26
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01-17-2019, 07:24 AM #27
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01-17-2019, 07:32 AM #28
- Join Date: Nov 2009
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I had an incident 4 years ago. Catastrophic tear of my left rotator cuff and bicep tendon. Snapped like a rubber band while doing 320 on a BP. Lost all strength in left arm. Bar came crashing down on the safety at an angle, about a 1/2" above my chest. Nearly pissed myself. Thank goodness for high quality power racks with safeties.
Last edited by Paulie_G; 01-17-2019 at 08:09 AM.
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01-17-2019, 07:36 AM #29
- Join Date: Dec 2010
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01-17-2019, 09:47 AM #30
BP is definitely the most dangerous exercise you can do (especially solo). I went with pin & pipe safeties myself and set them about an inch over my neck, so I don't have any interference as I lower to my chest. Never could figure out how to get straps set up for bench, but straps seem ideal for squats. No one should be benching without a rack and safeties - veterans or newbs.
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