Tip Spot the Squat Like a Pro Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Spot the Squat Like a Pro The do' s and don' ts of proper spotting by TJ Kuster October 4, 2018August 18, 2019 Tags Powerlifting & Strength, Squat, Tips, Training Spotters are often needed during the back squat because many lifters just don't have experience dumping the bar. Squatting down with a heavy weight and realizing you don't have the strength to stand back up can be a frightening and potentially dangerous situation, especially if you don't have safety racks ready. Good Communication First Make sure you ask how many reps the lifter is going for so you're ready to assist when needed. Make sure you communicate that you'll be standing close and will under-hook their arms and help them stand back up if needed. This is especially important to mention if you're a male spotting a female. The Do s of Spotting the Squat Do make sure you're standing very close to the person you're spotting. Although this looks awkward, you need to be there should you see the person start to fail. Do use a double-under hook under the arms to keep the lifter's chest upright should he start to fail. Do maintain a strong flat back and use your hips to help the lifter back to a standing position. There's no way you're going to pull the lifter back up with your biceps alone. Do offer assistance when the bar comes to a complete stop and the lifter starts to drop back down. Make sure you're using just enough assistance to get them past the sticking point. The Don ts of Spotting the Squat Don't have your junk against the lifters butt for the entire duration of the set. You should be close, but this shouldn't look like you're grinding at the club. Don't try to grab the bar when offering assistance. If the person you're spotting is lifting an appreciable amount of weight this isn't a good way to help him if he begins to struggle. Don't assist before you're needed. That's annoying and ruins the set. Don't stand so far back that you won't be able to offer assistance. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Ladder the Deadlift New to deadlifting or just getting back into it? Here's the smart way to prepare your body in just four workouts Tips, Training Lee Boyce November 4 Training Tip 3 New Ways to Scorch Your Glutes Use these slick mini-band exercises to activate your glutes and finally add some batter to that flapjack ass of yours. Training Austin Teets November 13 Training Tip The Important Muscles You Never Think About Here's how your jaw can affect your posture, performance, and even your hormones. Athletic Performance, It Hurts Fix It, Tips, Training Arianna Hoffman April 30 Training Tip This Type of Workout Music is Best Music can power your workout to new heights, but the wrong kind can trash your nervous system. Bodybuilding, Motivation, Powerlifting & Strength, Tips, Training John Paul Catanzaro January 30