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The Squat Correctly Spotting the Squat Requires Two Spotters

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The Squat Correctly Spotting the Squat Requires Two Spotters Starting Strength Barbell Safety by Matt Reynolds, with William McNeely I wish I were writing this article under different circumstances. Earlier last week, I received the devastating news that my 23-year-old cousin had been involved in a terrible accident. At 8pm, on the night of July 28, 2014, my cousin Kenny was bench pressing alone in an empty, unsupervised corporate gym on a Smith Machine when something went terribly wrong. Kenny lowered the bar down, and evidently, with 175lbs loaded, it was just too heavy. To make matters worse, it was resting on his throat, rather than his chest, where it should have been. He struggled to get the bar off his throat, but even the sure release of adrenaline wasn’t enough, and eventually Kenny gave up. He laid there for 27 long excruciating minutes before a security guard, on his first day of work, saw him and performed CPR – but it was too late. Kenny never regained consciousness, and several days later he was taken off life support and died. How does a 23-year-old kid, with a beautiful wife, 5 brothers and sisters, and two loving parents, lose his life in something so tragic and trivial? A car wreck I can understand. Cancer or sickness I could accept. But an accident in a gym – in the same town I live in, where I own a strength gym, where I coach barbell lifts, where I compete in barbell sports, and where I give lectures on how to properly and safely perform and coach the barbell lifts – seems cruel and devastatingly ironic. My family cannot be saved from tragedy, but I hope by writing this article, yours may be. There is a correct way to safely spot and perform the barbell lifts, even when lifting alone. This is my practical guide on how to do so. General Spotting Considerations Performing the lifts correctly and learning how to properly spot them should be taught and coached from Day One. For a person to correctly “spot” a lifter, safety must be added to the lift. For example, in a lying triceps extension, where a loaded EZ curl bar is moving over the face (from lockout over the shoulder joint, down over the face, past the forehead, to a point of elbow flexion and shoulder extension, and returned back to its starting position), a spotter can provide worthwhile and necessary safety benefits over performing the movement alone. However, for a standing barbell curl, where the load does not move over any part of the body, the lifter would gain no benefit from having a spotter, unless it is to assist them through a sticking point (which if performed on a barbell curl would make you a bodybuilder, and not, in fact, a strength athlete). Over my years I’ve seen worthless and ridiculous © 2014 The Aasgaard Company StartingStrength.com Barbell Safety spotting on barbell curls, deadlifts, overhead presses, snatches, clean and jerks, you name it. This is more often than not passed down from ignorant high school/college sport coaches or gym managers to their coaches/trainers, all in the name of “safety.” In reality it puts a second (or third) human being in an unsafe and vulnerable position when this is totally unnecessary. We will explain when a spotter is necessary for each of the main barbell lifts, and if so, how to spot correctly. The reality is, however, that many of you reading this train alone. Because of the disasters that are “globo gyms” in this country, with their vast sea of machines and purposeful lack of good barbells, platforms, and iron, many of you train at your house, in your garage, or your basement, where a spotter is not possible. If this is the case (and while it’s not optimal in some lifts) we will try to give you the safest possible solution for lifting without a spotter on each of the barbell lifts. The Deadlift The deadlift never, ever needs a spotter. Because the barbell in a deadlift begins on the floor, is lifted in a straight vertical line over the middle of the foot until the knees and hips lock and the chest is up, and then is returned to the floor, there is no way for a spotter to add any additional safety benefit. Safety lies in performing the lift properly, as discussed in Starting Strength: Basic Barbell Training (bar over middle of the foot, lumbar and thoracic spine in normal extension, rigid torso, straight arms, and pulled in a straight line). Never attempt to spot a lifter on the deadlift. Never touch a lifter deadlifting while the bar is moving. If the weight is too heavy or the lifter loses the form, encourage the lifter to “set the barbell back down.” Lifting alone. Since the deadlift requires no spotter, then lifting alone poses no greater risk than lifting surrounded by “spotters,” coaches, and training partners. The key here is correct form. We don’t lift with a rounded back. We maintain contact with the legs through the entire portion of the lift. We don’t jerk the weight off the ground. It’s important to frequently video yourself from the side to make sure that your form is spot-on, since you don’t have another set of eyes watching you. The Snatch and the Clean Just as a deadlift requires no spotter since the weight begins and ends on the floor, a snatch or clean requires no spotter as well. The only difference in safety on these lifts is that: a) they move really fast, and b) the bar ends up over the head/body at the completion of the lift before being returned to the floor. There is absolutely no way that a spotter can safely “catch” a missed snatch or clean and should not even be on the platform while a lift is being attempted. The only additional safety guideline for these lifts would be to use bumper plates (if they are available, i.e. your finances permit), since “bailing” on a missed lift by dropping the loaded barbell safely to the platform – is more confidently accomplished when there are rubber bumper plates on the bar. This will be much easier on your expensive barbell and your platform (and much quieter) than dropping a barbell loaded with iron plates. © 2014 The Aasgaard Company 2 StartingStrength.com Barbell Safety Ironically, people try to spot overhead lifts (snatch, press, and jerk) because they are worried that the lifter will drop the bar on his head. But the reality of the matter is that it goes against all our physical instincts to drop a bar on our heads, and it very rarely happens. It’s amazing how everyone just gets out of the way when an overhead lift goes awry. It would be totally impossible, and much LESS safe for a spotter to try to catch a loaded overhead barbell falling out of control, and rather than one person safely getting out of the way, would often lead to 2 or more people risking injury. The Press The same goes for spotting the Press. There is no way to effectively spot a missed press, nor is there a reason to do so. Occasionally someone will get confused because when teaching the press we use a tactile cue of “shrugging” at the completion of the press by putting our open hands on the triceps of a lifter and helping them “feel” the shrug at the top of the lift. However, an experienced coach would never apply this same tactile cue during a work-set on the press, or attempt to help the lifter by spotting the elbows, because of the very real risk of being in the way if the spotter disturbs the lift enough to cause a miss. Again: there is NO WAY to effectively spot a press. Lifting alone. If you lift alone, there are two options that will help make pressing a bit safer. One option, as mentioned before, is to use bumper plates. This way if control is lost on the barbell (usually because of a loss of balance due to the bar moving forward or back of the middle of the foot), then the lifter can be confident in “bailing” on the bar, getting out of the way, and not ruining an expensive barbell and platform. However, it should be noted that the loss of control on a press occurs very, very, rarely, if ever. Normally, a missed press is just lowered back to the shoulders, and during the novice phase a lifter usually isn’t using enough weight on the bar to even permit a loss of control. By the time the lifter is an intermediate and beyond, his efficiency is such that the loss of control of the barbell almost never happens. In the absence of bumper plates, the other option is to press in the power rack. Instead of using the outside J-hooks to rack the barbell between sets, the lifter can set the safety pins just below shoulder height and take the barbell from the pins inside the rack to start the lift, and return the bar to the pins to finish the lift. Again, the risk of losing control is rare, but if it happens, your barbell won’t have to fall 6-8 feet to the ground. When using this method it is ideal to add leather strips to the metal safety pins to help protect your barbell. The Squat Correctly spotting the squat requires two spotters. A single-person spot cannot safely be accomplished due to multiple factors.
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