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One key point to remember is that everyone experiences failed lifts now and then. In fact, Olympic weightlifters avoid using the term 'fail'—instead, they refer to it as a 'miss.' It’s not that you couldn't have lifted it, but rather, you just didn't succeed at that particular moment.
Another crucial takeaway is that you won’t suddenly lose all your strength. If you're bench pressing and struggling with a 135-pound barbell, your spotter only needs to assist with a few extra pounds of support, and together you’ll safely return the barbell to the rack.
Remember that failing a lift doesn’t mean your strength has vanished. Whether you’re lifting heavy weights or not, it's important to have a spotter who can help when you need it, ensuring that you’re always safe and can continue to improve.
Let's break down a few common lifts and explore what happens if you're unable to complete them.
Deadlift
This one’s simple: if you can't fully stand up with the barbell, just let go and drop it. Will people stare? Maybe, depending on the gym. But that's okay—you’ll be just fine.
Squat
It’s easy to lower yourself into a squat, but sometimes you can't quite make it back up. A lot of us hit a sticking point just above parallel, where it feels like you're almost there but suddenly the weight won’t budge any further.
If you're using a rack with safety bars, just place the bar on them when you're done. (Pro tip: make sure they're set to the right height before you start squatting— that's what they're there for!) It's a pretty easy bailout: you're simply resting the bar on a different spot in the rack than where you started. No big deal.
If you don’t have a rack, that’s okay, as long as the area behind you is clear. (Always make sure you’ve got a safe way to fail before starting. No objects or people behind you if you’re squatting without safeties!) In this case, you just let the weight go and let it fall behind you. It might slide down your back a bit. Free massage, as my coach always says.
You can also have a spotter when squatting, though that’s not too common unless you’re in a powerlifting gym (or at a powerlifting meet). Usually, the spotter stands behind you, ready to grab your armpits and help you push the weight back up. Don’t drop the weight if you have a spotter.
Bench press
This lift is one of the more intimidating ones, as the bar is directly above you. That's why it's wise to do heavy bench presses with a spotter nearby. (Remember, they don’t need to be incredibly strong; they just need to be able to assist you in pressing the weight back up.)
For a safe way to fail, it’s helpful to set up a bench press with 'face savers' (safeties similar to those in a power rack). Alternatively, you can just drag a bench into the rack at many gyms. Position it so that when your back is arched and you press, the bar touches your chest but sits just above the safeties. If you fail, flatten your back and the bar will rest on the safeties, allowing you to escape.
What if you can’t set up safeties and forgot to ask for a spotter? That’s poor planning, but you’ll survive. Instead, when you can’t finish the lift, rest the bar on your chest and roll it down to your hips. Then sit up with the bar on your lap. (This move is commonly known as the 'roll of shame.')
Another method is to bench without clips on the weights. As your arms give out, allow one arm to relax a bit more than the other. The bar will tip on that side and drop the plates off. Be ready, as without the weights, the bar will quickly flip back. It’s the loudest and most embarrassing way to fail, but at least you’re still alive. Check out some videos of bench fail techniques here.
Overhead lifts
This is another intimidating type of lift, since the weight is over your head. If you're feeling nervous, start following Olympic weightlifters on Instagram. Not only do they miss lifts regularly in both training and competition—remember, it’s no big deal to them—but they also work with bumper plates and casually drop them after completing lifts.
When performing the overhead press at the gym, you may not be able to act dramatically, but you can still set the safeties in the rack just below shoulder level. In case you can’t complete your press, gently set the bar onto the safeties. Keep in mind, you still have enough strength to maintain some control over the movement.
If you're in an environment where dropping weights is allowed, remember you have two choices instead of letting the bar fall onto your head: forward or backward. Whatever direction the bar starts leaning, simply let it fall. If it starts tilting forward, give it a slight push in that direction, and the bar will fall forward. Thanks to Newton’s third law of motion, you’ll be pushed slightly back, safely avoiding the bar’s fall.
How to prevent unnecessary misses
Lifting isn't only about strength; mental factors can play a role in missing a lift as well. If you doubt your ability to make a lift, you might subconsciously convince yourself that it’s not worth the effort. Approach every lift with the mindset that you will do everything in your power to succeed.
Planning for a successful lift is also crucial. As you near the last few reps of a set, pay attention to how much the bar slows down, as this can help you determine whether to stop the set early. During warm-ups, treat each lift as a test for the next. For example, if I plan to do a heavy bench single at 135 pounds, I expect 125 to go up easily. If it doesn’t, it might indicate that I should aim for 130 instead, or perhaps it’s a ‘high gravity day,’ meaning 125 is all I can manage.
