Cover art for podcast Barbell Logic

Barbell Logic

401 EpisodesProduced by Barbell LogicWebsite

We approach strength, health, & fitness with simplicity & logic, believing that barbell training is for everyone. We provide expert advice & discussion on nutrition & programming, technique & conditioning, voluntary hardship & self-improvement.This channel aims to be a breath of fresh air in the fit… read more

35:27

S2EP10 - Technique Series: The Truth About Barbell Safety

Barbell training is a safe, effective way to get stronger and improve one’s health.  That being said, some basic precautions can increase safety and prevent needless injuries--and even fatalities.  Proper spotting and correct placement of safety pins or spotter arms in a power rack or on a squat rack make the squat and bench press safer.  Different lifts, however, require different safety considerations.

For the squat, if possible, squat in a power rack.  Put the safety pins just beneath where the bar is at the bottom of the squat.  This allows the lifter to lower the bar down to the safety pins, which will take the weight of the bar, and safely get out from underneath the bar.  If spotters are needed, have two spotters on each side of the bar.  Spotters grab the bar in the crook of their elbow and grab the plate with their fingers.  The two spotters need to grab the bar at the same time.  The spotters assist the lifter standing up with the bar and--because they can see the j-hooks--help the lifter guide the bar onto the j-hooks.  The lifter cannot bail on a squat with spotters--this puts a dangerous amount of weight into the spotters’ arms with little to no notice.

The bench press presents the most danger, as lifters move the bar over their face and neck.  Lifters should not put safety clips on the bar, so the weight can slide off the ends of the barbell if needed.  Lifters should also use safety pins set up low enough that they do not hit the pins in the bottom of the bench press but high enough so that if they get rid of their arch and flatten their torso, the pins--not their chest--take the weight of the barbell.  It is recommended, however, to have a spotter.  One spotter is needed.  She should stand behind the lifter’s head.  The spotter should help lift the bar off the j-hooks and move the bar to the top position over the shoulder joints, stand back to stay out of the lifter’s gaze, and only grab the bar if the lifter asks or if the bar starts moving down.  The spotter helps move the bar back from the top position to the j-hooks.  The spotter uses a mixed grip to do this.  For the lifter, he should never move the bar from the rack to the top position or vice versa without locked elbows.  

Finally, the press, deadlift, and olympic lifts should not be spotted because they cannot be spotted safely.  

BLOC sales and special offers: https://barbell-logic.com/offers/

Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

Connect With Matt

Connect With the Show

Educational emoji reaction

Educational

Interesting emoji reaction

Interesting

Funny emoji reaction

Funny

Agree emoji reaction

Agree

Love emoji reaction

Love

Wow emoji reaction

Wow

Are you the creator of this podcast?

Verify your account

and pick the featured episodes for your show.

Listen to Barbell Logic

RadioPublic

A free podcast app for iPhone and Android

  • User-created playlists and collections
  • Download episodes while on WiFi to listen without using mobile data
  • Stream podcast episodes without waiting for a download
  • Queue episodes to create a personal continuous playlist
RadioPublic on iOS and Android
Or by RSS
RSS feed
https://barbelllogic.libsyn.com/radiopublic

Connect with listeners

Podcasters use the RadioPublic listener relationship platform to build lasting connections with fans

Yes, let's begin connecting
Browser window

Find new listeners

  • A dedicated website for your podcast
  • Web embed players designed to convert visitors to listeners in the RadioPublic apps for iPhone and Android
Clicking mouse cursor

Understand your audience

  • Capture listener activity with affinity scores
  • Measure your promotional campaigns and integrate with Google and Facebook analytics
Graph of increasing value

Engage your fanbase

  • Deliver timely Calls To Action, including email acquistion for your mailing list
  • Share exactly the right moment in an episode via text, email, and social media
Icon of cellphone with money

Make money

  • Tip and transfer funds directly to podcastsers
  • Earn money for qualified plays in the RadioPublic apps with Paid Listens