How to properly spot for the parallel squat

The parallel squat is one of the best exercises you can use to develop muscular strength in your lower body. However, because you support the resistance across the back of your shoulders, it can also be one of the most dangerous exercises. Spotting this exercise is critically important because the spotter not only assists the lifter and ensures he is able to complete the repetitions and sets, but is there to ensure the safety of the lifter throughout the entire exercise.

Instructions

• 1

  Stand behind the lifter as she stands in front of the bar. Do quick spot inspection to ensure the safety of the lifter by making sure she has the same weight on both sides of the bar and the safety locks are in place on the bar. Check to see that the rack safety bars are at an appropriate height for the lifter and the bar is evenly spaced on the rack.

• 2

  As the lifter takes his position under the bar, your first job is to make sure he is positioned correctly. Make sure the bar is across the back of his shoulders and not on his neck. Make sure his body position is correct, with the feet shoulder-width apart and back fully arched.

• 3

  If the lifter needs help lifting the bar off the rack, grasp the bar inside of her hands and give the bar a slight boost upward to help clear the rack. If she does not need assistance, step back and allow her to clear the bar alone.

• 4

  As the lifter drops his hips to get parallel to the floor, slowly lower your body in unison with him to keep your body even with the lifter's body. Keep your hands in a position just outside of his ribs, if you wish to back spot, or just below the bar inside of his hands if you are spotting at the bar.

• 5

  Allow the lifter to complete the number of repetitions he is going to perform. Once the lifter needs assistance getting back into a standing position, if you are using the back spot technique, wrap your arms around his chest and gently guide him back into the starting position by giving a slight thrust up with your legs. If spotting at the bar, grab the bar with an underhanded grip and assist by lifting the bar, with the lifter, until he is in the starting position.

• 6

  Once the bar is at the appropriate height, help guide the bar back onto the rack. Make sure your hands are the last to touch the bar.