Bench Press Safety Video

[donfrancisco]

Dear Rip,

I thought the recently released bench press safety video was excellent and no doubt quite useful to many trainees who, like myself, train alone.

I believe you have expressed (in one of your seminar Q&As) no interest in making a video re. how to safely fail a squat rep. But two scenarios come to mind: novices who are not doing the program who miscalculate their ability to handle a certain weight for 3x5, and novices who are doing the program but fail on their last squat set late in their LP. Given how common place the former scenario is and how universal the latter scenario is, won't you reconsider making or authorizing a video that provides instruction on how to fail a squat safely?

Yours in strength,

Francisco

[Mark Rippetoe]

If a novice does the program correctly -- as it is written in both books in painstaking detail, starting with weights as described and increasing the weight as described between workouts -- he cannot get stuck under a squat, because it won't be heavy enough to stick him for quite some time. And when that time comes, he will have either spotters or a rack to squat in. So no, we will not make a video teaching a lifter how to do that which he should not do. We will also not be making a video about how to squat above parallel, for the same reason.

[unruhschuh]

If you squat in a rack, there is no need to learn how to fail. The weight will just stop at the pins and that's it. Just set them at the right height such that your flexibility allows you to be under the bar while it sits on the pins. If you don't use a rack, there already is a video on How to spot a squat.

If your intention is to learn how to fail a heavy squat without a rack and without spotters, I would say you're not really concerned about safety, because otherwise you would have a rack or spotters.

[donfrancisco]

Dear Rip,

I understand your reluctance to make a video aimed at an audience that is not following the instructions you've provided in the books.

But you wrote, "And when that time comes, he will have either spotters or a rack to squat in." That is precisely the second scenario I mentioned. Wouldn't it be useful to make a squat safety video outlining the technique an advanced novice training solo might use to safely transfer the bar from his back to the supports of a rack when he does get stuck?

For example, the bench press safety video mentions what the proper setting ought to be for the rack support bars. Perhaps a squat safety video could prescribe what the maximum distance ought to be between the position of the barbell when the lifter is just below parallel and the rack's support bars, so as to facilitate a safe transfer of the barbell. In the event an advanced novice training solo should get stuck during the concentric phase of the squat, said video could also recommend a controlled eccentric to a position slightly below that which is prescribed by SS, while holding the back in proper extension, until the bar makes contact with the rack's support bars. I have no idea how many of those going through the SSLP are doing so solo, but don't you think a squat safety video as outlined above would be of value to this segment of your audience?

[Maties Hofstede]

I once walked what I believed to be 115kg out of the rack. Felt heavy but figured I had a day off and proceded With my LP.

There was absolutely no escapig when i went down. Literally divebombed it, couldnt even slow the ascent, bounced off the calves, tried to get up, instantly knew I wasnt gonna make it. Let go off the bar, tried to dump it behind me and frog jumped out of it. Bar hit a calf i think but nothing serious.

Safely made it and after some new calculations; there was 135kg on the bar.

Dont squat outside the rack and make sure you pay attention in math class.

[Mark Rippetoe]

Perhaps a squat safety video could prescribe what the maximum distance ought to be between the position of the barbell when the lifter is just below parallel and the rack's support bars, so as to facilitate a safe transfer of the barbell. In the event an advanced novice training solo should get stuck during the concentric phase of the squat, said video could also recommend a controlled eccentric to a position slightly below that which is prescribed by SS, while holding the back in proper extension, until the bar makes contact with the rack's support bars. I have no idea how many of those going through the SSLP are doing so solo, but don't you think a squat safety video as outlined above would be of value to this segment of your audience?

I'm not really inclined to make a video about how to miss a lift. If I give you permission to miss a squat, you might decide it's okay to miss a squat. It's not okay. I want it to be a disincentive. I want you to really REALLY not want to miss a squat. If you're equipment is in place, you'll figure it out if you have to. But don't miss a squat.

[pkelly54]

For example, the bench press safety video mentions what the proper setting ought to be for the rack support bars. Perhaps a squat safety video could prescribe what the maximum distance ought to be between the position of the barbell when the lifter is just below parallel and the rack's support bars, so as to facilitate a safe transfer of the barbell. In the event an advanced novice training solo should get stuck during the concentric phase of the squat, said video could also recommend a controlled eccentric to a position slightly below that which is prescribed by SS, while holding the back in proper extension, until the bar makes contact with the rack's support bars. I have no idea how many of those going through the SSLP are doing so solo, but don't you think a squat safety video as outlined above would be of value to this segment of your audience?

I think this is over-complicating a simple coaching suggestion. When the weight gets heavy, squat in some sort of a rack. I squat within a squat rack. It served me well when I tore a quad during a work set. For me, it was a lesson well learned.

[Alchemist]

I 100% agree. I've never missed a squat rep and to date it is because I've not given myself permission to dump it, even with a bar I misloaded by 10 kg on one side. I've pulled out PR's that by all accounts if I was listening to my internal voice I could have talked myself out of completing and setting it down. The rack is there but there is indeed this huge disincentive to not dump it. I've missed all the other main lifts I think because they are easier to bail on. And once that first bail happened subsequent ones became easier, like it or not.

[timelinex]

Dear Rip,

I understand your reluctance to make a video aimed at an audience that is not following the instructions you've provided in the books.

But you wrote, "And when that time comes, he will have either spotters or a rack to squat in." That is precisely the second scenario I mentioned. Wouldn't it be useful to make a squat safety video outlining the technique an advanced novice training solo might use to safely transfer the bar from his back to the supports of a rack when he does get stuck?

For example, the bench press safety video mentions what the proper setting ought to be for the rack support bars. Perhaps a squat safety video could prescribe what the maximum distance ought to be between the position of the barbell when the lifter is just below parallel and the rack's support bars, so as to facilitate a safe transfer of the barbell. In the event an advanced novice training solo should get stuck during the concentric phase of the squat, said video could also recommend a controlled eccentric to a position slightly below that which is prescribed by SS, while holding the back in proper extension, until the bar makes contact with the rack's support bars. I have no idea how many of those going through the SSLP are doing so solo, but don't you think a squat safety video as outlined above would be of value to this segment of your audience?

I'm not really sure what you want him to make a video of? You are over complicating the situation. He already told you what to do. Either do weight that you are confident that you will not bail on or be advance enough to need a spotter or rack. Using a rack should be incredibly intuitive. Put the pins one or two holes below the bottom of your squat. Done.

I don't think there is ever a safe way to "bail" out under 300+ LB on your back with no rack or spotter. If this happens, you are ignorant enough to put yourself into a dangerous situation. Just get the fuck out of its way and hope for the best. Then never do that again.

I'm guessing the only reason he made the bench pressing video is that it's a bit less intuitive knowing how to set up safeties for it and more importantly benching accounts for alot of deaths while working out (compared to every other lift). I think you would have to be really unlucky to die from a bailed squat. You should probably do intuitive thing to do, which is get out of the fucking way of the bar. You might injure something, but not die. In benching, you die.

[donfrancisco]

Understood Rip. I hate not achieving a goal my mind has set and that alone has been sufficient disincentive for me not to miss my squats. But when it did happen, I did figure it out and, low and behold, I'm still ambulatory.