I never get why anyone would try and do a heavy squat without a spotter. Thinking that you can just dump the weight off your shoulders if you start to fail is like playing with fire. Last summer, the day after I wrote a post about having a spotter while you squat, a One Worlder was squatting without a spot and ended up getting seriously injured. Earlier this year, Chyna was squatting and when she dumped the bar she caught her ankle. I once saw Jolie squatting and the weight bent her over and the bar rolled off over her head. That was freaky scary!!!
If you are even thinking that a load you are lifting is going to give you a little trouble at some point, check your ego a the door and have someone spot you. Not only is it a safety concern, but squatting with a spotter will make you stronger because you are able to go heavier and push yourself harder.It looks kinky, but it is very easy to spot someone when they are squatting. As it stands right now, no one in the gym is squatting so heavy that I can't use this method for everyone. Even when someone is much taller than me, I can still spot them effectively.
To set up for spotting the squat, make sure that the person squatting knows that you are going to spot them. Otherwise, you will be submitting a video like this to gymidiots.com:
That was not planned. I was a gym idiot in that video. I didn't tell Erick that I was going to be behind him. I also didn't get chest to back (spooning!) and stick my arms under his arms BEFORE HE STARTED THE LIFT! Once you are chest to back with the squatter, follow them down. If you are the squatter, DO NOT DUMP THE WEIGHT OFF YOUR SHOULDERS!! That shit hurts....
This is a video filmed later that night that kind of gives you a better explanation of how to spot the squat.
Don't be afraid to ask someone to spot you. It's called training smart!
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WORKOUT/POWER HOUR 7/25/2011
- Within a 20-30 minute time frame, find a your 3 rep max back squat
- Rest 5 minutes
- Subtract 10% off your 3 rep max and do max reps at that weight
- Rest 5 minutes
- Subtract 20% off your 3 rep max and do max reps at that weight
- Rest 5 minutes
- Row 1000m for time
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Awesome post! Just in time!
Posted by: Grace ACF | July 24, 2011 at 17:56
them are two sexy men right there
Posted by: alex | July 24, 2011 at 18:15
@ ALEX - AGREED!!!
@ FREDDY - WAY TO CALL ME OUT. JERK. =P
Posted by: CHYNA CHO | July 24, 2011 at 19:33
That's why I never do shit like that without a spotter. Good post. The kinky stuff looks pretty hot:-D
Posted by: Joe N. | July 24, 2011 at 21:10
WE WILL BE O-LIFTING THIS THURSDAY NIGHT FROM 7 TO 8:30 P.M.
THIS SESSION IS OPEN TO THOSE WHO HAVE TAKEN A CLINIC OR SESSION WITH ME.
ALSO, IF YOU COME, PLEASE DO NOT DO A WOD BEFORE TRAINING WITH ME THAT NIGHT. YOU WILL BE TOO TIRED TO TRAIN. DROP IN FEE IS $20. WHO IS IN?
Posted by: angela | July 25, 2011 at 07:17
Sometimes I miss our old set-up...
Posted by: Lancaster | July 25, 2011 at 16:22
it waa definitely a diff vibe. Not that this one is bad. Just diff.....
Posted by: freddy | July 25, 2011 at 17:23
If you do heavy back squats, use a squat cage with safety bars, or straps. Problem solved. -If your gym does not have such a set up, it should!
Posted by: Gar | July 25, 2011 at 18:27
...or you could just dump the bar off your back.
http://www.youtube.com/watch?v=oPEDEL04Khg
Posted by: Andrea S. | July 26, 2011 at 07:28