Learn how to miss a Back Squat behind you (without dying or killing anyone else) — In today’s episode of Weightlifting Academy!
I have good news and bad news. The good news is that SAFELY failing on a back squat behind you is not hard. There are millions of dumb-jocks out there who can do this, I promise that you will be able to as well, lol.
The bad news is that it IS scary at first. It won’t be scary forever. However, you are going to need to spend a lot of reps with VERY light weights — just put a small bumper plate on the bar, and practice this over and over. Then slowly add more weight, and practice missing that. Don’t go up in weight until you can do it without hesitating and without fear. It’s your fear that will get you hurt.
There are 3 rules for missing a back squat behind you:
- Hips Forward.
- Forward FAST.
- FAIL the Instant Your Technique Goes!
That last point is a “No-Bro” rule. If you try to grind out an ugly lift with bad form, you can end up (literally!) being crushed by the barbell — you are not in a rack, there is nothing to save you. Seriously, it’s not worth it. Miss that bar behind you the instant your technique isn’t perfect. Live to squat another day.
Learn More: This week’s Nemesis Journal is out! Check out are in-depth coverage of how to improve your 3rd-pull on both Olympic lifts, Snatch & Clean.
Now go lift something heavy,
Nick Horton
PS. Join Weightlifting Academy Free.
