J-Hooks
With your client standing in a fully upright position, install the j-hooks 1-2" (inches) below a client's upper traps (or preferred bar position). A client should have to duck ever so slightly to get under the bar to lift it off the rack.
At the conclusion of the set, a client will be able to walk the bar back into the rack (until they hear the bar touch both sides of the rack), then slowly lower the back into the hooks.
- Don't install the j-hooks too high, as then the client has to attempt to tip-toe the bar back into position (and they are already in a fatigued state).
- Don't look side to side trying to aim the bar into the j-hooks, just walk forward and listen for the bar contacting the rack.
Image source: https://www.fitnesstown.ca/i/13385X_2.JPG
Using Safety Arms
When setting up to spot the back squat, we want to avoid having the following happen...
Power Racks/Cages will be equipped with safety bars or removeable pins
- set the pins 3-4" below the bottom position of the squat
- if a lifter is unable to move a weight, they can drop the weight to the safety bar
- pins set too low will result in the lifter being driven to the ground and/or injuring their lower back
Image source: https://startingstrength.com/article/barbell_safety
Spotting Techniques
Get Cozy
- Discuss how you will be assisting BEFORE the lifter starts the squat
- You need to squat along with the client… use your legs if client gets stuck!
- Typically, you will assist by grabbing a clients under armpits and moving the bar up
- Torso spotting can work if lifter understands not to pitch forward
- You DO NOT grab the bar when working with a novice, they sometimes then decide to let go!
1 Person Spotting
2 Person Spotting
- 2-person spotting often safer during really heavy attempts
- Spotters must lift at same speed!
