How to Fail the Big 3 Lifts, Safely
It's common knowledge that in order to make strength gains, we need to lift heavy, progressively, and ultimately at some point — you might need to test the limits of your strength. If you tend to train as a lone wolf, you may not have a spot available to help test your maximal strength levels. Ideally, you will ask someone in the gym to lend a hand and spot, but we get that that's not always possible.
So, if no one is around, what is the safest way to fail your lifts? Luckily, you can read our step by step guide to ensure you fail safely, skillfully and successfully.
Tips for Failing Successfully
First of all, its important to ensure you have the prerequisite experience with the big 3 lifts before you head straight into testing your one rep max. So for the purpose of this article, we will assume you have a good understanding of the key techniques, no existing injuries and an idea of perceived rate of exertion. As a rule of thumb, when it comes to working to maximal strength levels where you might fail:
If you feel like you’re losing control or cannot stand back up, don’t force the lift, instead have a get out plan ready. Practice bailing with lighter weights to build confidence before you head into maximal lifts unsupervised. If lifting alone, avoid using collars or clips so the plates can slide off in an emergency. If you're going to bail, commit fully. Hesitation increases risk of injury. If in doubt, consider using dumbbells or a smith machine if you aren't confident yet with maximal lifting with a barbell.
How to Fail a Barbell Squat
The preferred method would be to use a spotter or the safety bars in the squat rack, however, in the absence of these you'll need to bail out safely and skillfully:
Back squat
Lower yourself into the bottom of the squat
When you feel like you can't get yourself out of the hole, push the bar back, let your grip go and the barbell roll behind you.
Simultaneously jump forward, ensuring you're clear of the bar's path.
Front squat
Lower yourself into the bottom of the squat.
When you feel like you can't get yourself out of the hole, push the bar forward (far enough so it passes your knees safely) as you release your grip, allowing the barbell to travel forward.
Simultaneously step or roll back to clear the bar's path.
How to Fail the Bench Press
The 'tilt and dump' method:
Don't use collars or clips so the plates can slide off, while this isn't recommended for the majority of your lifts, if there is a possibility you might fail, take them off.
Lower the bar, when you feel like you can't push the bar up, tilt it to one side to let the plates slide off.
Keep your arms rigid and a locked grip as the imbalance will cause the bar to tip the other way, dumping the remaining plates.
Or, what can be referred to as the 'roll of shame' (but who are we to judge):
Lower the bar to your chest, absolutely not over your neck.
When you feel like you can't push the bar up, roll it down your torso to your hips.
Simultaneously sit up until the barbell rests on your thighs.
Deadlift the bar up as you stand and place it down on the bench.
How to Fail the Deadlift
The 'easy' one:
If you feel like you cannot complete the lift, are breaking form too excessively or lose control, just let go of the barbell and step back.
Avoid trying to lower it gently, just dump the bar. This will avoid you getting hurt.
The Foolproof Method to Train Safely
To avoid the risk of injury, or worse, sometimes the best method is to work with weights you know you can safely lift, or, have a spotter with you.
In fact, research has found that training with a spotter can increase your strength numbers. A study conducted at the Norwegian School of Sport Sciences aimed to explore the role of spotting while strength training. Participants performed the back squat at various loads with either a passive spotter, a supportive spotter with verbal encouragement or no spotter at all. Researchers found that having a supportive spotter who provides verbal encouragement led to significant improvements in squat strength performance compared to lifting without.
To learn more, you can check out our guides of how to spot safely here:
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