Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
The best lifters in the world are smart and put their safety first. Part of this involves having a spotter for certain exercises that pose a risk. The general job of a spotter seems pretty simple; help a lifter if they need it. However, proper spotting actually requires some technique and skill. Think about it!
A spotter is there to help their lifting partner in case they miss a rep, meaning hundreds of pounds are coming down on them!
The good thing is spotting is pretty easy to learn, but there's one movement that makes everyone get a bit weird. We're talking about the back squat. How close are you supposed to get? Do you grab the bar or the person?
This article will show you how to correctly spot someone on the back squat and hopefully make it less weird.
What Is A Spotter?
A spotter, usually a lifting partner, watches over another lifter during certain movements. But to be clear, correct spotting is much more than just watching. Rather than just watching, spotters are active participants in the lift and present from start to finish.
That might mean you actually help lift the barbell, like during the unracking of the bench press. Other times, it might mean supporting the joints such as shoulder presses. It could even mean moving up and down with a person during a lift, such as the squat.
The spotter's primary job is to be present to help take the load if a lifter misses a lift. However, they're also there in case there’s an injury during a lift which is why you must be close and paying attention.
At the same time, the spotter can also play other roles;
- Help with assisted reps
- Provide motivation
- Spot any safety hazards or potential issues (correct grip, bar placement, etc.)
Knowing how to properly spot is crucial as reviews suggest that 7% of injuries in the gym room result from improper spotting.
When Should You Spot Someone On Back Squat?
There's no definitive answer to this, and the answer can differ depending on the lifter's training level. An experienced lifter will likely know their body better, as well as their ability, and feel more comfortable lifting heavier weights. On the flip side, brand-new lifters may need more help or lack confidence.
With all that said, spotters are generally used in the following conditions;
- During heavy lifts (>85% 1RM)
- During PR attempts
- When a lifter wants to train until failure
How To Properly Spot Someone On Back Squat
So now let's get into the actual technique for spotting someone on the back squat. We will go over two ways; one with two spotters and one with one spotter. After, we’re going to discuss some misconceptions on spotting; even though this shouldn’t be an issue, people find a way to argue over anything.
How To Properly Spot Someone With Two People On Back Squat?
The first method of spotting the back squat requires two spotters. However, you can't just grab two random people at the gym. As you'll see, you need two spotters who know how to properly spot, have good communication skills, and understand cues and signs.
- Before you start, go over possible cues or signs. These single words or sounds can communicate what the spotter is thinking. For example:
- 1 more rep
- Finish the set early (perhaps they planned on 5 reps but did 3 and didn't feel right)
- Get ready! (perhaps the lifter knows their next rep is going to be a grind)
- Both people stand on either side of the barbell.
- Stand to the side of the barbell and make a cup with your hands as if you're doing a goblet squat. The barbell will sit in this cup if needed to save the lift.
- From here, the spotters move with the spotter. Communicate beforehand if the squatter will uncrack the barbell by themselves. Usually, this is the case, but it's good to just clarify.
- After the squatter unlocks the barbell and steps back, step back with them. Keep your hands close to the barbell always. Some people will claim you don't need to be because when a person misses a lift, it's a slow process, and you can see it coming. This is true, but what if their hamstring pops or knee caves in?
- On the settlers' cue, they will descend. The spotters will come down with them, but be sure they don't touch the bar. This is especially true with two spotters because if one spotter touches the bar on one side, it can throw the lifter off.
- Descend with the spotter and then follow them back up. Complete the planned number of reps OR look for a cue/signal. When complete, stay with the barbell until the squatter steps forward and reracks the weight. This might be another place where the spotter might want help, but you'd need to clarify before the set. Some squatters may want the spotter's aid when they complete their set, as they know they'll be tired.
How To Properly Spot Someone With One Person On Back Squat?
Now, let's talk about how a single person can spot a back squat. For some reason, there seems to be a lot of debate around this, which we'll touch on below. Let’s put that aside real quick and go over the proper way for one person to spot a back squat.
First, the answer is yes; you will need to get close. Again, when someone needs a spotter on a back squat, it's probably because they're trying to move a lot of weight, which puts a lot of strain on their joints. Therefore, as we mentioned above, a spotter (either one or two) needs to be ready for a missed rep or an injury. This means you need to be close.
We’ll get into the details below, but a proper spot for the back squat has the spotter in a position where they’re able to hoist the lifter, not the barbell. Standing far away, or trying to spot by holding the barbell, is worthless a lot of the time. Unfortunately, there's a real-life example of this that ended in death.
Not too long ago, there was a man back squatting around 400 lbs with a single spotter. The spotter was relatively close but he had his hands on the barbell to provide assistance. He also grabbed the barbell for the whole spot which is incorrect as well. Either way, the lifter descended into the squat and during the ascent, he got stuck and slowly started to descend again.
When this happened, the spotter attempted to help but was trying to lift the loaded barbell. Ask yourself; How much can you lift on an upright row or front raise? Again, the lifter was attempting 400lbs. Now you understand why holding the barbell while spotting a squat is worthless. We're not blaming the spotter or anyone but using this as a learning experience because these things happen, even with more experienced lifters.
Regardless, the lifter was forced down all the way down into a deep squat. Unfortunately, this also led to the spotter holding the barbell on the lifter's neck. The barbell had nowhere to go and rolled over the man's neck, killing him. Again, these things don’t happen often but they do occur which is why it’s crucial to learn proper form.
Therefore, if you are by yourself, you will need to be close, squat with the lifter, and, if needed, grab them under the lats or armpits or perhaps even throw your arms under their armpits to hoist them up.
- Go over the same initial cues discussed above with two spotters.
- Stand back from the squatter as they unrack the barbell and step out.
- Get behind the squatter so you're a few inches back. This is something else to be discussed in terms of distance.
- Place your hands out so they're under the lifter's lats or armpits but not touching the lifter.
- As the settler comes down, squat down with them.
- Go down to depth, then ascend with them to full extension. The spotter stays with the lifter until the bar is cracked.
- If help is needed on a missed rep, the spotter will help by pushing under the lats or armpits if needed during a miss.
- When the lifter needs a lot of help, you'll need to throw your arms under the arms, lift up and grab the lifter's shoulders. Also, you may need to pull them back if they're falling forward. From this position, instead of your arms lifting the weight, your legs are lifting the weight. This is obviously a much stronger position.
Which One Is Better?
Many people criticize the method with one person for some reason. When they give the "better" option, they say you need two spotters. This is not necessarily true and could actually be more dangerous.
First off, yes, having two people spot is going to be easier and less awkward. This is the best situation if you have two people to spot. However, you need two lifting partners who communicate well and know how to spot properly!
If you take two random lifters to spot a back squat at the gym, there's a good chance they won't know how to. How many times have you had someone spot on the bench press, and they hold the bar the entire time? Now imagine one of the spotters is doing this on one side of the barbell. This is going to throw the lifter off.
When dealing with two people on either side of a barbell, their actions must be in sync. Everyone needs to know the cues and ideally be familiar with the lifter.
At the same time, we could say the same thing about a single spotter not knowing how to spot correctly. A single spotter can easily mess things up as well, as we saw in the fatal incident above. Spotting the back squat is the most technical of all the lifts meaning all you need to practice.
With that said, if you have two trained individuals, that's your best bet. However, the single-person method is effective if you only have one trained person.
This video shows both one and two people spotting, with a different technique for the one person back squat spot than the video above:
Alternative To Spotting On The Back Squat
Perhaps you find yourself training alone or don't like the correct way to spot. Some people simply can't concentrate with someone so close to them and that’s ok. If that's you, don't sweat it. We’re going to give you a couple of alternative methods of spotting on the back squat.
Use Safety Bars
Safety bars are a very effective method to squat safely when you’re alone. They’re metal rods that you can place inside a rack or squat stand at various heights to help catch the barbell. Different equipment have slightly different designs, but generally, the bars slide into them in the same manner as J-hooks.
When set up, these are going to save you if you miss a lift. When you realize you’re not going to make the lift, slowly descend again with good form until the loaded barbell reaches the safety bars. The safety bars will catch the barbell and let you get out from underneath.
The primary "rule" you need to worry about is to set the bar low enough. Set the safety bars so they're a couple inches below your lowest point during the back squat. If you have the safety bars too high, even by a hair, the barbell can hit them during the descent and throw you off balance.
Learn To Bail
Learning to bail correctly is a very useful tool in the gym. This refers to a method of "bailing" on a lift by pushing the load out of the way and getting away from it. The exact motion will look different depending on the exercise.
When bailing on a back squat, you simultaneously throw the barbell behind while jumping forward. Pretend that you’re performing a back squat and you realize you need to bail. From here, focus on keeping your chest up. You’ll then simultaneously throw your hips forward and take a small jump forward. You’re basically just throwing the barbell back and getting out from underneath.
This could theoretically be the safest version if you practice it.
That said, this video is a warning for spotting people on back squat with just one person, because it can be dangerous for the spotter!
Learn To Spot! Or Bail!
No one really likes learning about safety. It can be kind of boring….until it's not. Spotting is probably the least spoken-about area in fitness which is why so many people in the gym simply don't know what to do. Most people are so misinformed that finding a spotter in the gym has become a meme! Luckily, the basics are relatively easy once you learn the key points; this goes for spotting the back squat and other lifts. Therefore, take some time to learn proper spotting techniques… it's a skill that's better to have and not need, than to need and not have it.
Garett Reid
Author