How to Spot Someone Doing Squats

[motof]

hey all

I have been working on improving my squats but I wanted to know how I can have someone spot me for them. I feel like I can go a lot harder, but it is one of those lifts where if you end up losing it mid squat..well its just not fun ha.

Could anyone explain how or point me in the right direction towards learning how to properly spot someone during squats? I would probably have a trainer or someone in the gym spot me, but I'd like to know what they are doing and that they are doing it right. I have a bit to go before I would be comfortable spotting someone doing a squat.

thanks all
Motof

[bronson]

Originally Posted by motof

hey all

I have been working on improving my squats but I wanted to know how I can have someone spot me for them. I feel like I can go a lot harder, but it is one of those lifts where if you end up losing it mid squat..well its just not fun ha.

Could anyone explain how or point me in the right direction towards learning how to properly spot someone during squats? I would probably have a trainer or someone in the gym spot me, but I'd like to know what they are doing and that they are doing it right. I have a bit to go before I would be comfortable spotting someone doing a squat.

thanks all
Motof

Some guys use two, one on each side. The thing is if you give out, you better have someone paying attention. See my favorite spotter.

[Chris]

Typically when you need a spot it's mostly for your own peice of mind and the spotter rarely helps you do anything, but you want them capable none the less. If you only have one person to spot you on a squat it's best for them to squat up and down with you directly behind you almost as an umpire would be to a catcher in baseball. The spotter can use one of two leverage points to assist you. One is your chest a lift as oftentimes the first sign of trouble is when you begin to bend forward and simply assisting you stay upright will fix that. The other is provide a push underneath your armpits/upper back area. If you're really going heavy for a 1 rep max for instance it's best to have 3 spotters....one on each end of the barbell, and one behind you as I just mentioned. Hope that helps

[bronson]

I would like to add a little more to this post. I am not trying to be Mr. Negative here, but the majority of injuries are caused by losing your balance, the spotters not paying attention when you cant get up from the down position and giving you the bear hug assistance, and trying to lift max weight, without proper training.

IMHO, I cant see doing a one rep max, just to see how strong you are. If your going to compete, then thats a different story. And the training that goes into heavy lifting is not taken lightly. = No pun intended. The men in my area, started with 4 to 6 weeks of foundation training. After that they trained in power lifts and assistance exercises in combination. Then they trained in strength training. Then they trained in acceleration. Then they trained in power.

Just like every other sport, its safer to start with the basics, then work your way up to try to avoid injury.When building a house you start with the foundation. Here is a safer way to see how strong you are until you build the house one brick at a time. http://www.exrx.net/Calculators/OneRepMax.html

[Jonathan]

I need that squat rack! $550+

[mvp]

I use two guys, as Bronson pointed out- One on each side.

Sometimes I've even been known to use a Smith Machine though.

[Chris]

Originally Posted by bronson

I would like to add a little more to this post. I am not trying to be Mr. Negative here, but the majority of injuries are caused by losing your balance, the spotters not paying attention when you cant get up from the down position and giving you the bear hug assistance, and trying to lift max weight, without proper training.

IMHO, I cant see doing a one rep max, just to see how strong you are. If your going to compete, then thats a different story. And the training that goes into heavy lifting is not taken lightly. = No pun intended. The men in my area, started with 4 to 6 weeks of foundation training. After that they trained in power lifts and assistance exercises in combination. Then they trained in strength training. Then they trained in acceleration. Then they trained in power.

Just like every other sport, its safer to start with the basics, then work your way up to try to avoid injury.When building a house you start with the foundation. Here is a safer way to see how strong you are until you build the house one brick at a time. http://www.exrx.net/Calculators/OneRepMax.html

Your point is well taken. Everyone should have some logic and design behind their training. I am not suggesting a novice lifter to go in and one rep max one day on a whim. However, on the other hand one of the biggest mistakes people make in the gym is they go through the motions. If you want results you cannot be afraid to fail. You must train with real intensity. I would not be afraid to fail on a lift. I've been burried on a squat on more than a few occasions and have never been in any danger of injury. If you want big results you have to lift big weights at least some of the time. But, that wasn't really your question, so sorry for the tangent.

[bronson]

Originally Posted by Chris

Your point is well taken. Everyone should have some logic and design behind their training. I am not suggesting a novice lifter to go in and one rep max one day on a whim. However, on the other hand one of the biggest mistakes people make in the gym is they go through the motions. If you want results you cannot be afraid to fail. You must train with real intensity. I would not be afraid to fail on a lift. I've been burried on a squat on more than a few occasions and have never been in any danger of injury. If you want big results you have to lift big weights at least some of the time. But, that wasn't really your question, so sorry for the tangent.

The post by Motof was about spotters. One of the goals in motofs profile is to build strength. I know what you are saying Chris about not be afraid to lift heavy weights when training. But when loading a bar in squats and going to the down position, this now becomes a powerlift, a power move.The origanal post was talking about spotters.

Even if you get away with not injuring yourself by not training in the assistance exercises, as motof pointed out, in his profile, that he needs to build strength. Exercises such as Lat Pull Downs, Bent-over-rows, Tricep pushdowns, crunches ect. Here is were I have seen injuries occur as far as the spotters go. As I mentioned in the post above, you better have someone paying attention. What happens is you go down and stick. Then what happens if you don't have an assistance at that point, your natural reaction is to heave or jerk the weight, this is where numerous injuries occur.

IMHO, I feel one should be aware of the difference in weight training and powerlifting or power moves. I read all your posts Chris and I know the importance you put on building a strong core. And with Motof saying that strength is one of his goals, that you would want him to be training core or assistance exercises, before loading the squat bar.

Another point: With extreme weight and power moves even the best of spotters are not quick enough. Jean Piere Fux suffered a devastating injury when squating a very heavy weight. This was his responce after his mishap.

I began to squat down and everything was fine. Then in a split second, I went from complete comfort to collapse. My knees just went -- I crashed down so quickly the spotters didn't have time to react. Afterward, they felt bad about it, but it was so quick, nobody could have caught the weight.


My thoughts: Smart training and safety first! Thanks bronson.