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?

Hi all,

Want to ask about Bench Press. When i try to increase my weight, I can't balance the barbell during the lift. Any other tips beside squeeze your shoulder blade during Bench press?

p/s: i only bench 60lbs. So little only.