Squatting is a fundamental exercise in any gym-goer’s routine, but the dangers of barbell squatting without safety bars cannot be understated. Henrietta Paxton, a mother and PE teacher from Salisbury, found this out in the most devastating way possible. This is a mother’s warning about the perils of performing squats without safety bars.
Who is Henrietta Paxton?
Henrietta Paxton, a 40-year-old PE teacher and mother of two, led an active lifestyle and was no stranger to the gym. With a background in competitive sports, including pole vaulting, Henrietta had always stayed physically fit and enjoyed working out. Now a mother of two, she continued to work out and encourage her children, her students, and others to be active and to stay fit. Her life changed in an unimaginable way, however, after a terrifying accident while doing squats at the gym. (1)
A Dangerous Squat: The Accident
As already mentioned, Henrietta was no stranger to the gym. On a routine day at the gym, while in the midst of a set of squats with a 120kg (265 pounds) barbell, disaster struck. The barbell slipped, causing her to overcompensate in an attempt to readjust it on her shoulders. The heavy barbell knocked her forward, causing her to fall to the ground. The barbell landed on top of her, mid-spine, and pinned under the crushing weight. Some other women who heard the commotion while working out nearby rushed to her aid, while a staff member called for an ambulance. They rushed her to the hospital for an emergency surgery, however, Henrietta already knew what the result would be: A devastating spinal injury that left her paralyzed from the waist down.
“It was terrifying. That was probably the most terrifying point of my entire life – that moment there when I knew what was happening, and there was nothing I could do to stop it as well, so it was awful,” Henrietta recalled. “I think deep down I knew. I heard it, I obviously heard it go and felt my back break and people around me were obviously trying to keep me calm and saying things would be alright but I knew what I had done straight away.”
Henrietta’s Warning
Henrietta’s harrowing experience serves as a stark reminder of the importance of safety measures in the gym. She emphasizes the critical need for safety bars when performing squats, stressing that the absence of such precautions can lead to life-altering consequences. Her plea to fellow gym-goers is clear: always prioritize safety bars when squatting to prevent catastrophic accidents.
“100 per cent I should have been using squat safety bars and I have every other time I’ve squatted up until I started using this particular gym,” she explained to the Salisbury Journal. “This gym don’t have any [squat safety bars] and it just became the norm not to use them but looking back, it’s just a ridiculous idea to squat without them and I would say to anyone ever now just don’t squat without safety bars.”
How to Squat Safely
Despite her accident, Henrietta is not advising that people don’t squat, rather, that they do it safely. All physical activity and exercise routines come with inherent risks. Most of these, however, can be mitigated by taking the proper precautions before, during, and after your workout. The following are some crucial tips for safe squats (2):
Use Safety Bars
When barbell squatting, whether front or back, always ensure that safety bars are in place before lifting. These bars act as a safety net in case of a slip or loss of balance. For extra caution, use a spotter (a person who stands close behind you, ready to help should you need it).
Proper Form
Maintain proper squatting form to reduce the risk of injury. Keep your back straight, chest up, and knees aligned with your toes. Also, ensure that you actually have the mobility through your shoulders, hips, knees, and ankles to be squatting with a barbell in the first place. There are so many variations and ways you can squat, so make sure you understand the proper form of the variation you are doing. If you aren’t sure, ask for help.
Start Light
Beginners should start with lighter weights to perfect their technique before progressing to heavier loads. Preferably, you should start with body weight, before graduating to kettlebells or dumbbells, before moving on to a barbell.
Bailing out of a Squat
If you feel unstable or unable to complete a squat, learn how to safely bail out by dropping the barbell behind you. For example, if you find yourself struggling under a heavy weight, simply lower down and leave the bar on the safeties. This is where making sure that the safety bars are at the right height for you is very important. Practice this technique with a spotter until you are confident in your ability to do so safely.
The Bottom Line
Henrietta Paxton’s story is a powerful reminder of the inherent risks of weightlifting and the importance of safety precautions in the gym. Her journey towards recovery is marked by determination and resilience, as she strives to regain mobility and return to a full life with her family. Let her experience serve as a cautionary tale for all gym enthusiasts: prioritize safety, use proper equipment, and never underestimate the potential consequences of skipping crucial safety measures in your fitness routine.