I am super excited to see how quickly everyone has gotten dialed into the new training session format.Weightlifting is fun, and all of you have seemed to embrace it wholeheartedly. Based on the number of new personal records for January being posted daily, I truly believe we are all headed in the right direction with our overall fitness.

Now that you are all getting adjusted to the weightlifting sessions, we need to talk about how to spot one another. The spotters job is to make sure the person attempting a lift doesn't get into a situation where they can be injured. This post will focus on spotting the squat. First, lets take a look at how not to spot a squat:

How not to spot the squat from crossfitoneworld on Vimeo.

That was me spotting Erick while he tried a 275# squat. I was lucky that I only came away from it with a few bruises and scratches. A couple things happened here that were entirely my fault:

• No communication. Erick didn't know I was standing behind him ready to help him out.
• Never assume. I saw Erick's previous attempt, so I did not think he would miss this attempt. I was not set-up properly to effectively spot him. If I had set-up properly, he would have known I was behind him. My assumption that he would easily get the lift could have caused Erick to be injured and definitely caused me some unnecessary pain.

Learn how to spot one another. Hopefully, this video will help you out:

How to spot the squat. from crossfitoneworld on Vimeo.

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Angela Lim will be hosting an open Olympic Weightlifting session every Saturday morning from 10am to 12pm starting 2/6/2010. Only those who have taken one of her seminars is eligible to participate. Cost is $20.

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WORKOUT   1/26/2010

Strength:

Deadlift 3/3/3

Training:

Complete as many rounds as you can in 12 minutes of  7 pull-ups/15 box jumps/3 short shuttle runs.

Training Tips: The short shuttle run is a 5 yard sprint to a 10 yard sprint to a 5 yard sprint. Every short shuttle is a single max effort, so walk back to the starting line each time and really try to run hard.

The short shuttle:

Comments

[Rolf]

Hey Freddy,

thanks for the explanation of "how to spot a squat". Sometimes I'm really headless when i spot a squat. Good Video to keep that in mind! :-)

Keep up the good work! Looking forward to your new 1RM Back Squat PR! :-)

Rolf in Ger

[Rolf]

OH, should have checked your blog before i post!

CONGRATS to your Back Squat PR!! Great effort!

Rolf in Ger

[Daron]

Very appropriate post. Minor tweak on my left lower back trying to PR on squat yesterday [it didn't happen....:-( ], but would have been worse if some guy hadn't spot my torso to prevent me from falling. No DL for me today. Hey Angela, when will you be having another seminar?

[BenjaminH]

Try spotting some random at a globo like that.

Either they're presently surprised you actually know how to spot a squat.....or.....think you're coming on to them.

Both have happend to me.

That's I what I get for Oly lifting in the Back Bay. (Boston,MA).

[Annie]

Daron have you ever been to one? I'm trying to get a group together of a few that have never been.. Let me know.

[Daron]

Annie, never been to one, but I want to. P.S. I hate globo-spotters, but it's better than dying, so...

[James]

Annie, I wouldn't mind being included as well...

[Annie]

Cool guys! I'll get with Angela and get back to you. She usually does it Sat. late morning...

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