A Quick Guide to Spotting Squats

Ever been asked to spot someones squats and said ‘Of course!’ Even though you’re not entirely sure how??

Spotting someones heavy squats can be a lot of responsibility. However, it is important to remember that it is an athlete’s responsibility to know how to bail a lift safely without relying entirely on their spotter to save them from serious injury.

HERE’S A QUICK GUIDE TO 1-MAN SPOTTING!

DISCUSS THE PLAN! 

Make sure yourself and the athlete are on the same page before the lift.

The athlete doesn’t want their possible 1RM assisted too early but they also don’t want to be left at the bottom of the squat with no help. So, discuss your emergency exit plan if the athlete cannot get the bar up and make sure you know what that will actually look or sound like.

Ensure the athlete knows where you will be standing and when and how you plan on helping them get the bar up if needed.

GET INTO POSITION! 

Assume a wide foot stance behind the lifter with your hands hovering underneath the bar.

Keep your core braced and your eyes fixed on the bar.

As they squat, lower your body with theirs while keeping your hands hovering under the bar.

IF THEY NEED A BIT OF ASSISTANCE… 

If the athlete is firmly stuck when trying to come out of the squat, grasp the bar with your hands, brace your core and help by pulling the bar up as they stand.

IF THEY NEED TO BAIL… 

In a front squat, the athlete can drop the bar in front of them. The spotter will not help an athlete bail a front squat.

The back squat is a bit trickier.

One method is to have the athlete let go of the bar and jump forward while the spotter pulls the bar back so it falls safely behind them.

If the athlete is in the bottom of the squat and cannot stand. The spotter can grasp the bar off of the athletes shoulders and pull it to drop behind the athlete.

In all cases, communication is key so be sure to tell the lifter to bail or let go of the bar - or listen for the lifter to signal that they need help. (This should be discussed BEFORE the lift).

IF YOU AREN’T CONFIDENT IN SPOTTING AN ATHLETE… 

Tell them! Once you’ve found someone who is confident to spot, watch and learn. It’s always better to be safe than sorry.

For my visual learners… https://www.youtube.com/watch?v=tOSi9FnHGUE...

Comment below if you have any questions for me!

- Coach Ari