Squats: taking care of the back

[anonymous12345]

I’m ramping up using StrongLifts, and will lift 80 kg tonight. I’m concerned about the safety of my back/spine, I only got one opportunity.

In order to protect my back I do this:

• I’ve tried dropping the bar (on the guards in a power rack) such that I know how that is done.
• The times I’ve had poor technique but could have forced it anyway, I’ve stayed on the same weights one session more instead of adding more weights, to ensure proper technique.

How does one guarantee no horrible accident with the back with squats?

 

[FlexpertHamilton]

If you can't lift the bar from the bottom of your squat, you simply need to "throw" the bar back and lean forward in one quick motion. If you already know how to do that, there's really no issue. I've done it many, many times.

 

[anonymous12345]

Regarding failing squats, I see two ways:

1. Two crouch/squat under the bar. I've seen a video of one guy using this technique.
2. To throw the bar backwards, behind oneself. This requires a lot of control/consciousness, a “steered” fail. This seems to be what you describe.

What is best? Option 1 is a no no? What can be said?

 

[FlexpertHamilton]

I squat too low to be able to squat any further under the bar. That would only work for people who squat to parallel or above and have the safety bars fairly high up.

 

[EyeBRollin]

In a power rack just use safety pins. Just fall forward and they catch the bar.