Spotters are like insurance, something we don't think too much about until the time comes when we need them. But like insurance, they can become real important, real quick. Many of you saw 1,015 pounds get out of the groove and fall on Gene Rychlak recently. Probably most have seen an incident in competition or the gym. A Monster Muscle thread reminds us of the importance of spotters.

I think we all get a little too comfortable (from time to time) and forget that the wights our people are lifting could easily kill.

An interesting discussion is going on over at the 100% Raw Federation's forum. Fed president Paul Bossi is looking for lifter input about allowing lifters to use knee and wrist wraps. From the current 100% Raw Federation rulebook:

In RAW meets only a leather belt may be worn with a non-supportive singlet. No other supportive gear may be worn. This includes, but is not limited to, wrist wraps, knee wraps, tape applied around a limb or finger, supportive lifting suit, supportive briefs, supportive shirt.

A poster at Iron Addicts has a problem which many benchers can relate to, keeping the butt on the bench when benching heavy. Some good tips are offered:

Try several different set ups, and then find what works for your benching style. Try spreading your legs. Try bringing them in and squeezing the bench between them. Try flatfooted, and try a big arch with your feet behind you (I do this, but I also get my heels on the floor). If you bench flat-footed, try this little trick: lift up your big toe. This helps a lot of lifters keep their ass down, and also helps them get tight. Keep experimenting and trying new things. Who knows, in the process you may come up with an original idea that works for you.

If you've been thinking about purchasing a powerlifting training DVD or two check out this Monster Muscle thread. Posters are suggesting the best of the best and offering opinions on them. Hey it's Christmas, buying at least one will be okay!

A Monster Muscle thread is compiling opinions of who the most influential or important female lifters are of all time. So far, here's who they have:

• Jan Todd
• Judy Gedney
• Terry Dillard
• Bev Francis
• Diana Rowell
• Carrie Boudreau
• Tammara Greenwood
• Maris Sternberg
• Marina Kudinova
• Becca Swanson
• Liz Willet
• Amy Weisberger
• Mary Jefferys
• Donna Lee Delleree
• Anna-Liisa Prinkkala
• Kara Bohigian

Gibson Powerlifting is looking at why the Russians are doing so well at powerlifting. One of the common reasons cited for why they perform so well is drugs. Jay Gibson discounts that:

Does anyone really believe that the American appetite for drugs and the creativity of American 'bathtubbers' will ever be surpassed, when it comes to drugs? This place takes a backseat to NO ONE.. Think about that, what is it that Americans have that Russians want and need? Powerlifting trophies? Millions of DOLLARS? You figure it out... Are we now saying that Russian lifters have more potent androgens than these? What are they? Seriously, dollars trump the living shit outta trophies and gold medals. Does anyone believe it would be a secrect that was kept?

So many muscles are involved in developing a good bench press, triceps, front delts, chest, lats, traps, and others, that sometimes the rear delts get lost in the mix. A Fortified Iron thread looks at some of the exercises which will strengthen those rear delts.

Most people instantly think of the reverse pec deck machine or reverse dumbell flies when trying to find an exercise to hit the rear delts. Check out the thread for lots of other good suggestions.

A poster at APF Outlaws asks whether sumo and conventional stance deadlifts have different effects on the lower back, especially on the lower vertabrae. The responses all confirm that sumo can be much easier on that area:

Much less stress on L4 and L5 with sumo if puled right.