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Thread: Bar dumping technique

  1. #1
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    Default Bar dumping technique

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    Anybody got some tips for dumping the bar onto the floor on a back squat ?

    Should I just go practice dumping with progressively heavier weight? I still cant see myself being conifident enough to squat 3rm kind of weights outside of a rack. I get stuck in the hole if I fail, pretty hard to dump the bar then surely?

  2. #2
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    Quote Originally Posted by Dastardly View Post
    I still cant see myself being confident enough to squat 3rm kind of weights outside of a rack.
    Apologies for the rather dumb question, but why don't you keep squatting inside a rack, then ?

    IPB

  3. #3
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    I've only dumped the bar once in a squat - couldn't get out of the hole, so I just leaned back and let the bar roll of my back.. And yah, it did hurt =/.

  4. #4
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    Quote Originally Posted by skills101 View Post
    I've only dumped the bar once in a squat - couldn't get out of the hole, so I just leaned back and let the bar roll of my back.. And yah, it did hurt =/.
    Same here, it pulled my fucking pony tail down with it.

  5. #5
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    Quote Originally Posted by Carnivroar View Post
    Same here, it pulled my fucking pony tail down with it.
    That should teach you.

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  7. #7
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    dumping the bar is a pretty natural, life-or-death thing. You don't need to practice it.


    In fact, don't practice it, because you'll just use it as a crutch. Squat in the rack with the pins well below parallel and pretend they aren't there

  8. #8
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    Ive joined a new gym where the rack is very very busy. But there is a platform and squat stands which are not so busy.

    Ive seen other guys in various gyms squat confidently outside the rack. Was just wondering if there were some techniques to be learned.

  9. #9
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    Quote Originally Posted by Dastardly View Post
    Ive joined a new gym where the rack is very very busy. But there is a platform and squat stands which are not so busy.

    Ive seen other guys in various gyms squat confidently outside the rack. Was just wondering if there were some techniques to be learned.
    Do you have bumper plates? If so you can just do the same thing you would if you were in a rack.

  10. #10
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    starting strength coach development program
    i often squat out of the rack at local Y. almost every time i unrack the weight i hit the damn sides when inside of it and pisses me off. so when i am outside of the rack, little more reason not to fail

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