Buzz
A recent discussion on Reddit saw multiple users sharing how they manage their fear of injury during squats. One Redditor, who experienced a rib injury while squatting, suggested that having a spotter can help. However, the easiest advice shared by others was to simply practice failure, especially within a squat rack.
Start by determining your optimal squat depth and adjusting the safety bars low enough to allow you to reach that depth without touching the safety bars on every repetition. However, they should be positioned high enough so you can safely drop the barbell without risking injury. “If your rack allows for precise adjustments, position them just an inch lower than the bar at the bottom of your squat,” advises u/uvbob.
Then, practice failing a squat; descend slowly and allow the bar to drop onto the safety bars. “It’s a good idea to rehearse this a few times using a lighter weight, so you're not figuring it out under a heavy load,” says u/brightlinger. Avoid testing your one-rep max during this practice, and consider starting with just the barbell itself.
To avoid tipping forward, it's crucial to prevent the barbell from rolling over your neck or head, even though the safeties are there to protect you. Think of the movement as if you were sitting down in a chair; this video shows the best way to execute it. (For front squats, the same principles apply, though you won’t need to worry about the barbell rolling unless you literally lean backward.)
Next time you squat, you'll be less afraid of failing now that you're more confident with the motion. If you still have concerns, try switching from your running shoes to a pair of lifting shoes. These shoes provide extra support and help you feel more grounded at the lowest point of your squat. For extra peace of mind, always use a squat rack; the safeties will assist if you get stuck.
