Bar length and banging the plates on the power cage
subversive99
Posts: 273 Member
Hi, so my wife and I got ourselves a power cage in early January and have been working our way up the progression in SL 5x5. We have a cheap olympic bar and plates set from Canadian Tire. It works for now, but I'll need a new bar and some more plates eventually. Anyway, here's my question. When I squat (also an issue with bench press), if I don't go down perfectly straight, I find that the plates will bang on the safety bars. There's almost no extra space there with where the bar fits. Is this normal, or is it just because we have a cheap bar? Like, when I get a 45 pound bar, will it be longer and give me a bit more wiggle room side to side? As the weight goes up and approaches failure points, the distraction of banging plates on safety bars is really going to increase the chances of a mistake or a fail. See below for a pic of the cage and bar, though it's not the best angle to see what I'm talking about.
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Replies
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Lower the safety rails?
I'm assuming that's the 6ft 35lb oly bar AKA women's oly bar?
I've got a 7ft, 45lb oly bar and I've got 2in or so clearance on both sides (from the thicker point) when it's sitting on the rails (maybe 3? I'm so bad at judging distances lol)0 -
Sounds like your bar isn't the standard size 7ft Olympic bar.
A.C.E. Certified Personal and Group Fitness Trainer
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It's a 15 pound bar, not sure on the exact length. The width of the cage per the specs on the fitness store site is 65", and the plates sit maybe 1-2" outside the safety rails.
Regarding lowering them, maybe I have them too high. Assuming they are there just to catch the bar if you have to drop it, don't I want them kind of close to my squat bottom so the bar doesn't have far to fall if I fail a lift?0 -
This was my thought as well.lishie_rebooted wrote: »I'm assuming that's the 6ft 35lb oly bar AKA women's oly bar?
Either the bar isn't standard oly length, or the cage isn't standard width. Or both. Measure the length of the bar and the width of the cage and we can tell you for sure.0 -
This is the cage:
http://www.flamanfitness.com/strength/cages-racks/xplode-230-power-rack-with-upgrade.html
The bar & plate set isn't listed on the Canadian Tire website anymore, but it's just a cheap bar, max weight on it says 260 pounds I think.0 -
The Canadian Tire bar is a 6 foot piece of garbage. I have one as well. The price was too good for the weights alone to pass up.
Go buy a proper oly bar, it will make a huge difference0 -
subversive99 wrote: »It's a 15 pound bar, not sure on the exact length. The width of the cage per the specs on the fitness store site is 65", and the plates sit maybe 1-2" outside the safety rails.
Regarding lowering them, maybe I have them too high. Assuming they are there just to catch the bar if you have to drop it, don't I want them kind of close to my squat bottom so the bar doesn't have far to fall if I fail a lift?
Those bars look ridiculously high for squat and bench fails
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I'd lower the safeties - just leave enough room that you can get out from under it if you fail on squats. You should have more room when you get the 45 lb bar - it'll be 7'0
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Ok, so lowering the bars on the squat makes sense, I can drop the weights off my shoulders easily enough if I need to.
Tell me more about safety bar height on bench press. It's a more risky exercise to do alone, since I am under the bar in a way which could be difficult to get out of. Where should I have the bars set for bench press?
Regarding getting a new bar, I will at some point, but it's not in the budget this month, so I will have to keep making this one work in the short term.0 -
subversive99 wrote: »Ok, so lowering the bars on the squat makes sense, I can drop the weights off my shoulders easily enough if I need to.
Tell me more about safety bar height on bench press. It's a more risky exercise to do alone, since I am under the bar in a way which could be difficult to get out of. Where should I have the bars set for bench press?
Regarding getting a new bar, I will at some point, but it's not in the budget this month, so I will have to keep making this one work in the short term.
Do you guys have Play It Again Sports in Alberta?
Or another used fitness store?
The bar doesn't have to be new.
Test it out when you have the bar empty.
I figured out this week that my safeties were a little too low if I go stuck lol (no I didn't get stuck but watching a friend fail on her bench made me check it out)0 -
subversive99 wrote: »Ok, so lowering the bars on the squat makes sense, I can drop the weights off my shoulders easily enough if I need to.
Tell me more about safety bar height on bench press. It's a more risky exercise to do alone, since I am under the bar in a way which could be difficult to get out of. Where should I have the bars set for bench press?
Regarding getting a new bar, I will at some point, but it's not in the budget this month, so I will have to keep making this one work in the short term.
Regardless of the lift, safety bars should be positioned just below the lowest part of the lift. With something like squats, you have leeway as the safeties are only protecting the floor/weights if you fail, but with bench they should support some/all the weight if you get stuck, and thus protect your torso. If you can't find that sweet spot (where the bars protect you AND allow for full range of motion, then consider the roll of shame as a last option - roll the bar down your chest to get out from under the weight. Obviously the amount of weight your pushing matters in this regard.0 -
Yeah, used sports store is a good idea. New bars are in the $200-$300 range, plus I need a plate tree or something too, as the floor is getting rather cluttered in the exercise room.
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Also, check local classifieds, craigslist, etc... you can find some great deals on used stuff.0
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subversive99 wrote: »Yeah, used sports store is a good idea. New bars are in the $200-$300 range, plus I need a plate tree or something too, as the floor is getting rather cluttered in the exercise room.
Whoa, are they? But that's gotta include plates & such, not just the bar...
I got my bar at Play It Again and my plates off of CL.
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lishie_rebooted wrote: »subversive99 wrote: »It's a 15 pound bar, not sure on the exact length. The width of the cage per the specs on the fitness store site is 65", and the plates sit maybe 1-2" outside the safety rails.
Regarding lowering them, maybe I have them too high. Assuming they are there just to catch the bar if you have to drop it, don't I want them kind of close to my squat bottom so the bar doesn't have far to fall if I fail a lift?
Those bars look ridiculously high for squat and bench fails
Why you post me failing
Oh wait, nvm... derp0 -
LolBroScience wrote: »
Why you post me failing
Oh wait, nvm... derp
It was a fail with style, at least...
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LolBroScience wrote: »lishie_rebooted wrote: »subversive99 wrote: »It's a 15 pound bar, not sure on the exact length. The width of the cage per the specs on the fitness store site is 65", and the plates sit maybe 1-2" outside the safety rails.
Regarding lowering them, maybe I have them too high. Assuming they are there just to catch the bar if you have to drop it, don't I want them kind of close to my squat bottom so the bar doesn't have far to fall if I fail a lift?
Those bars look ridiculously high for squat and bench fails
Why you post me failing
Oh wait, nvm... derp
Your fail was perfect though. Great example of how to ditch a squat.0 -
My wife just measured the bar, 85 inches long from end to end. The area 'inside' where the plates fit is 50". A proper Olympic bar is going to be the same length, isn't it? Will the are inside the plates be wider and the 'plate space' be shorter typically? (am I making any sense at all?)0
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LolBroScience wrote: »lishie_rebooted wrote: »subversive99 wrote: »It's a 15 pound bar, not sure on the exact length. The width of the cage per the specs on the fitness store site is 65", and the plates sit maybe 1-2" outside the safety rails.
Regarding lowering them, maybe I have them too high. Assuming they are there just to catch the bar if you have to drop it, don't I want them kind of close to my squat bottom so the bar doesn't have far to fall if I fail a lift?
Those bars look ridiculously high for squat and bench fails
Why you post me failing
Oh wait, nvm... derp
Your fail was perfect though. Great example of how to ditch a squat.
that's why I did it.
plus the cute hop haha0 -
lishie_rebooted wrote: »subversive99 wrote: »Yeah, used sports store is a good idea. New bars are in the $200-$300 range, plus I need a plate tree or something too, as the floor is getting rather cluttered in the exercise room.
Whoa, are they? But that's gotta include plates & such, not just the bar...
I got my bar at Play It Again and my plates off of CL.
Good bars are expensive. I have a "decent" York bar that was around $300 and a good deadlift bar that was around $500. Really high quality stuff is way more, $1000+.0 -
subversive99 wrote: »My wife just measured the bar, 85 inches long from end to end. The area 'inside' where the plates fit is 50". A proper Olympic bar is going to be the same length, isn't it? Will the are inside the plates be wider and the 'plate space' be shorter typically? (am I making any sense at all?)
This might help. Standard olympic bar dimensions. Looks like it's 52.5" between the collars and you should have 55.75" between the closest plates once they are loaded on the bar. The extra few inches should give you the clearance you need. I set my safety bars within about an inch of the bottom of my lifts and have never hit them with the plates.0 -
This might help. Standard olympic bar dimensions. Looks like it's 52.5" between the collars and you should have 55.75" between the closest plates once they are loaded on the bar. The extra few inches should give you the clearance you need. I set my safety bars within about an inch of the bottom of my lifts and have never hit them with the plates.
Yeah, that extra 2.5 inches should make a huge difference. (that's what she said, amiright?)
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subversive99 wrote: »Tell me more about safety bar height on bench press.
Well, I can tell you that I've never used those, nor do I see any reason why safety bars would be needed. If you're alone, just don't push to failure and never, ever use any locks. Should you break an arm during the lift you just tilt the bar with your good arm to drop the weights from one side and then drop down the other side.0 -
Well, I can tell you that I've never used those, nor do I see any reason why safety bars would be needed. If you're alone, just don't push to failure and never, ever use any locks. Should you break an arm during the lift you just tilt the bar with your good arm to drop the weights from one side and then drop down the other side.
My only concern with that is that I have a fairly nice polished concrete floor, so I'd hate to drop a weight hard on it and damage the thing. But your point is valid.
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subversive99 wrote: »My only concern with that is that I have a fairly nice polished concrete floor, so I'd hate to drop a weight hard on it and damage the thing. But your point is valid.
Put a rubber mat underneath the bench.
Seriously, unless you are in the habit of regularly pushing to your one rep max, there is really zero chance of failing a bench press. And when you aren't using locks on the bar, failing doesn't really matter, since you can just roll the bar down towards your legs and then wiggle the plates off.0 -
subversive99 wrote: »My only concern with that is that I have a fairly nice polished concrete floor, so I'd hate to drop a weight hard on it and damage the thing. But your point is valid.
Put a rubber mat underneath the bench.
Seriously, unless you are in the habit of regularly pushing to your one rep max, there is really zero chance of failing a bench press. And when you aren't using locks on the bar, failing doesn't really matter, since you can just roll the bar down towards your legs and then wiggle the plates off.
As soon as I typed it I thought "I should really get a mat in there..."...
Sorry for my ignorance, but what do you mean by locks on the bar?
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Generally a fail on a 5x5 BP is going to be on the up off the chest, not on the unrack or unrack, so roll of shame is generally not a big deal. Pins (or a spotter) are far more important if you're pushing your 1RM.0
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subversive99 wrote: »Well, I can tell you that I've never used those, nor do I see any reason why safety bars would be needed. If you're alone, just don't push to failure and never, ever use any locks. Should you break an arm during the lift you just tilt the bar with your good arm to drop the weights from one side and then drop down the other side.
My only concern with that is that I have a fairly nice polished concrete floor, so I'd hate to drop a weight hard on it and damage the thing. But your point is valid.
I wouldn't sweat what he's saying. Having a power rack and not using the safety bars is like driving a car without a seatbelt. It's there, you've already paid for it, you have the safety equipment, why wouldn't you use it? It would be foolish not to use your seatbelt and just plain silly not to use your power rack for the purpose that you purchased it for.
Set the safety bars just below the level of your chest with a proper arch. If you fail, just flatten your back and the barbell will rest on the safety catches. Easy, safe and pretty much foolproof. I've done it about a hundred times. Failure tends to sneak up on you when it comes to the bench press and furthermore, injuries are completely unpredictable.0 -
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