Raw, unbridled strength is demonstrated through a myriad of movements. Think of powerlifting movements like the bench press, the deadlift, and the squat as ideal representations of exercises that showcase such raw and unbridled strength.

But to demonstrate maximum levels of strength through absolute strength movements like the squat, bench press, and deadlift, the possibility of failure needs to be considered.

Failing a deadlift is as straightforward as a ruler-drawn line. The weight is simply dropped to the floor or, more likely, never even leaves the floor. Crises of failure averted.

Bench press carries more risk. Can’t get the bar to a lockout? That can spell trouble. Bar crashes on the athlete’s sternum or neck and they can’t dump the weight. Quick pointers with taking a bench press to failure: have a spot who is capable of helping lift the weight if failure results. That’s it. Have a spot. Of course, if an athlete can not have a spot, bench without clips on the barbell so it can be dumped. Crashing plates is a better failure scenario than an athlete being trapped under a barbell.

The squat, one of the greatest absolute strength developing exercises the planet knows, is a different beast entirely.

A failed squat can be performed safely. All it takes is a bit of athleticism and a realization of failure is imminent.

Let’s discuss how to safely fail a squat.

TABLE OF CONTENTS

Squatting

Spotting

Failing

The Bottom Line

Squatting

Squatting is a great way to build leg strength in the quads, glutes, and hamstrings. The ankle, knee, and hip joints all build up stronger connective tissue. On top of the leg strength development, the squat is also a great trunk workout. The torso’s ability to stay erect under load is pivotal to having a strong, powerful squat.

There are many, many variations of the squat. Athletes can perform air squats, goblet squats, heel elevated squats, back squats, front squats, box squats, single leg squats, and a battery of other variations of the movement.

Though we are big fans of the single leg squat and the unilateral strength development, particularly around the glutes, and other squatting variations, the discussion is going to stick to how to safely fail a back squat and a front squat.

First, let’s discuss the movement of the squat.

At its simplest, the squat is sitting down and standing up. Ideally, the sitting down portion is as deep as possible through a full range of motion (more glute activation this way).

In a more complex manner, the squat involves sending the hips back while the knees simultaneously track forward over the toes, lowering the body into a lowered position. Throughout the movement, the entirety of the body holds tension with an upright torso, especially when under load.

The barbell can be placed on the front of the chest, sitting on the front delts, known as a front squat, or placed on the back in either a high bar or low bar position, which means in and around the rear delts and traps, known as a back squat.

Sit down and stand up. That’s it. Do that with enough weight and athletes will develop tremendous strength, get faster, become more explosive, and improve athletic potential.

Spotting

The easiest way to squat safely is to have a spotter or spotters.

With a single spotter, the athlete will squat like normal and the spotter will be directly behind the lifter, squatting parallel with the athlete. The spotter can have their hands ready to grab the barbell to lift it up, but would ideally have their hands under the armpits near the athlete’s chest to help complete the lift if needed.

Spotting around the chest is a judgment call around when a failure is about to take place. As a coach with young athletes, err on the side of caution and jump in to assist when form breakdowns and injury looks imminent because the athlete is losing the proper positions.

Having two spotters, each person can be on one side of the barbell. Once the fail looks imminent, each spotter grabs the barbell and helps the lifter continue the lift.

Here is a good time to note that the spot, especially at max attempts for single reps, should not spot in a way to make the lifter grind out the rep. Help them get the barbell stood up and back in the rack as fast as possible while keeping things safe.

Then there are three spotters, which are only needed for extreme weights and are typically reserved for advanced and elite lifters. In such scenarios, there is a spotter at the chest and the other two spotters on the sides of the barbell. When weights start getting in the 300 kilo to 700+ lbs levels of strength, it takes a few extra individuals to help fight against gravity.

Failing

In any pursuit worth pursuing, failure in some capacity is inevitable. And when it comes to the barbell and lifting more weight, there is always another plate to be added that can lead to failure. In the end, the barbell will always win with its undefeated tag team partner gravity.

Failure happens. It is cool. It lets athletes know where they are at and that they are pushing their progress to the limits.

Being safe when failing, especially when performing at a max effort weight (or close to it), is a great rule of thumb.

The front squat is easy to fail. Simply dump the weight forward and clear the knees by jumping back simultaneously. It feels almost like a push forward, a dumping of the weight, and a slight jump back, like avoiding a spilled drink of water.

The back squat is easy to fail as well, but more nerve-racking. To fail a back squat, it is a dump of the barbell as well, except this time the bar is flung backward–think a rapid, aggressive back extension, paired with a bunny hop forward. Let the weight crash and keep it from avoiding the lower back and legs. The jump forward is important.

A big recommendation when it comes to failing a squat, both front and back, is to actually practice the fail before the max effort. Practice failing a front squat and having to dump and jump backward. Practice failing a back squat and having to perform the rapid back extension and bunny hop forward.

Practicing how to fail safely when squatting without a spotter is always a good skill to teach athletes as a coach.

The Bottom Line

The squat is a keystone to any strength-developing program. It is a foundation movement to build absolute strength in the legs and trunk. Knowing how to fail safely without a spotter or with a spotter is crucial to pushing numbers to gain and maximize strength. Because face it, failure will happen at some point which is a great indicator of pushing forward and nearing goals.

If you’re an athlete or coach looking to have a periodized program that develops absolute strength through using the squat and all its variations, you can download Peak Strength to level up your strength. Bonus content is that instructional videos are included for most movements to instruct how to perform exercises safely and efficiently.

Later.