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You can do it with one finger. If you grab the bar in an attempt to  save your teammate and tilt your side higher than the other side, you can actually hurt your teammate. How would you like to have 400 pounds on your shoulders and be tilted sideways as shown in Photo Nine? You would be fortunate to avoid a back injury. Side spotters must always keep the bar level. <br>Side Spotting the Box Squat: Ue an over/under grip as shown in Photo Ten. It is like a deadlift grip. If you put both hands under, you would be more likely to tilt the bar. Photo Eleven shows a full viw of the side spotter. Notice the 45-degree angle of the side spotter. This is the best angle from which to coach and judge.<br>Side Spotting Any Squat: Keep your eyes in osition on the rack as shown in Photo Twelve. This posiion will allow you to help your teammatl movement occurs. And during an eccentric contraction, a muscle develops tension and lengthens, also causing movement to occur.<br>One factor that makes the box squat especially effective for sport-specific training is that the exercise requires the athlete to perform a concentric muscular contraction after a prolonged isometric muscular contraction. The effect of this on performance is that the pause (isometric) phase dissipates the stored energy (part of the plyomeeak Kami s national Discus record, throw 67 feet in the Shot and 70-plus in the Weight Throw. Nik has the philosophy that success comes through hard work and setting goals.  Do whatever you can to attain those goals, advises Nik.<br> Knowledge is power, so they say, and Nik knows how and why to train.  Everything in throwing comes from the legs. That is why the Power Clean, Snatch and Squats are so important. <br>In the Discus Ring, Nik tries torelax and get his positions right.  You can t get too much in your head, but mentally you have got to be foc