Originally Posted by
yeshevt
I was attempting to PR my squat today and in the second set on the way up I somehow lost balance as the bar started to fall backwards off my back, pulling my upper back backwards until I dropped the bar behind me (good thing I squat in a power rack). Other than a small strain in my lowerback from arching it backwards so much, I appear to be fine, but the experience scared me and for safety's sake I would like for this to never happen again.
So, what weakness caused this to happen and how can I prevent it?
Background: I am a healthy 125 lb 23 y old female with about a year of lifting experience. I have read Starting Strength and have put a lot of effort into my form, with my bf (who I train with# and a coach at the gym performing regular form checks, so I believe my form is generally good.
Several possible factors I've identified:
- I probably shouldn't have attempted to PR due to less than optimal sleep and eating recently. My ego may have led me to believe I could do more than I really could, so there is an element of error in judgment. Even so, it wasn't that crazy for me to attempt the weight I did, since I have been increasing ~5 lbs per week on a 5 sets of 3 reps scheme #which helped me break plateaus on all lifts after switching from a 3 sets of 5 reps scheme# and was continuing that pattern today #successfully squatted 165 at the beginning of the week and was attempting 170 after a light day#.
- I haven't deadlifted for a couple months. I switched gyms and it's difficult to deadlift at my gym so I've been avoiding it. Could this be hurting my lower back strength in my squat? I am considering just buying my own bumper plates to help improve the situation but can't decide if the money is worth it.
- My upper body lifts are much lower than they should be #given my squat# due to lack of focus/commitment to them - not sure if this could influence my squat.
- I haven't tried wearing a belt - should I be, given my weight #125# and my squat #165#?
Right now I am thinking that I really need to start deadlifting again, start wearing a belt on my squats, reset my squat to practice with the belt and focus on form, and maybe even starting increasing with microweights #which I have) instead of 5 lbs each time.
Any advice would be much appreciated! Thanks!