one question: how do u guys spot squat?

mark rippetoe said in his book squat is best spotted by 3 spotter (one on each side, one behind). since this is not really applicable to us (unless you bring 3 spotters with you to the gym), if there's only one spotter available, he/she should spot the bar in stead of the lifter.

"One spotter standing behind the lifter, leaning over with arms wrapped around and under the lifter's chest, is not only an embarrassing position but also a terribly ineffective and unsafe one."

yet, i still get tonnes of people commenting bout my gym buddy and my way of spotting. they claimed that we should spot the lifter.

Not entirely true. A shorter torso squatter, will have a field day squatting. A lifter with shorter femurs in comparison to the tibia would squat differently too. Some guys like those with a short femur, long torso and insufficient ankle mobility will shit himself trying to squat deep. And then there are individuals with long femurs and short torso who will use the above technique perfectly. Generally a 1:1 femur:tibia length with a medium torso make the best squatters and pullers. So go measure yourselves before.

And you'll see that squatting 140KG is a whole different ballgame from squatting 200KG. The basic is obviously the same, up and down, but in no way is it the same at all.

http://www.youtube.com/watch?v=R_jxTc2ITA8  <-long torso squatters

http://www.youtube.com/watch?v=t_HhFFBFQA8 <- short torso squatters

See how different they are?

225KG ......

At first I thought he was gonna back squat it, then I saw him put it on his shoulders and thought 'wow, he's gonna front squat that', then he bloody pressed it and my mind was blown. 

At first I thought he was gonna back squat it, then I saw him put it on his shoulders and thought 'wow, he's gonna front squat that', then he bloody pressed it and my mind was blown. 

http://www.t-nation.com/strength-training-search/video

another source of information. the deadlift tutorial was pretty good imo

Can we do lifting without warm ups?
I am still afraid to do lifting, it just looks like the weight is gonna kill me

I did some dumbbell deadlifts(No barbell at home) yesterday and today I had some minor pains but I dont know whether its like soreness instead.I touched my lower back and it did feel pain a lil..Im kinda worried now..yikes

tender pain or sharp pain?

I think its more of a sharp pain now.. Not cool..

Are you able to bend forwards/backwards/sideways without pain? Lie flat on the floor and try to lift one leg, keeping it straight. Do the same with the other and then try both legs. If you feel any pain or a tingling sensation in your back or down your legs, stop immediately and if that's the case, you'd best get to a chiropractor as soon as you can.

Only when I bend forwards have that pain..and I havent try lie flat on the floor as I'm stuck at the office..and I realized that it starts from bottom middle back onwards where it hurts the most..I'm in serious trouble am I?