Horror Workout Series | The Deadly Squat

I’ve done this myself once, a long time ago, but I was young and foolish. I hated squatting when I first started training but I did them with 80-85% Intensity most of the times. One day at the gym, I decided to go all out on my last set (of course). I had the bar loaded with all the plates in the gym.  Lessons learned ! lol

People were using the 45s, so I had to load the bar with 25s and a bunch of 10s.. I wish I had a picture. I had something like 310 lbs loaded on the bar. I had 5 25lb plates on each side, 2 10 lbs on each side and 2 5lbs.. It was a mess and awkward. My knees were strapped, my Weider belt was on tight and my training partner slapped me a few times to pump me up. I was ready.
I get under the bar, lift, step back a few and start squatting. I’m doing half squats, because it was really heavy and wanted to get a few out at least, but after my first 2 half squats are started to go deeper bit by bit until my 5th rep which was butt to the ground.

BIG MISTAKE! So, butt to the ground, I needed a spot. My training partner assisted my lift from behind by squeezing around my chest and going into a squat motion. I managed to get half way, but my legs were buckled and there’s only so much a training partner can do about that. Instead of throwing the barbell behind me.. it was coming forward and I was bending forward at the hips. Ladies and Gentlemen, I went from a squat to a good morning exercise with 310 lbs exhausted on my back. I tweaked my lower back from that, but was fine a week later. No permanent damage.

What would have made this squat deadly was the fact that my legs did not give out completely and I managed to do a good morning with 310 lbs and not a face plant to the ground.

Lessons learned from this ?

You may be thinking, train with less weight. Wrong.
You may be thinking, train with a better spotter. Wrong.
You may be thinking train legs and back together. Wrong.
You may be thinking full squats are dangerous. Wrong.

If I had to change anything that day from my experience, I would have used a cage with safety pins. That’s all. There’s no point with training with less weight when your goal is maximal strength and at that time it was. Always squat in a cage with safety pins.

Do you have any horror stories from squats ? Share them

Rob Lagana

Coach and Founder at Lagana Fitness
Coach Rob Lagana, Fitness Coach, Elite Nutritionist, and Stress Reduction Therapist

Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.

Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.


Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.

Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.

Latest posts by Rob Lagana (see all)