Though you may be hard pressed to find a study that proves it, I think it is safe to say that the body can go further than the mind when it comes to physical exertion. When the lactic acid starts to build in your muscles, your lungs feel like they are about to collapse on themselves, it’s easy to throw down the bar and rest. But sometimes when you are working out it is hard to push yourself that extra bit because fear of hurting yourself. This is why a spotter is of the utmost importance. Having someone spot you allows you to focus on the lift, instead of worrying about dropping a weight on yourself.

Finding a good spot can be difficult though, particularly if you head to the gym by yourself and have to ask a stranger for a spot. No one likes having their workout interrupted, but often a spot isn’t minded, because some day you will probably get a chance to return the favor.

When it comes to spotting both the spotter and lifter have a few responsibilities. If you are asking for a spot make sure that you are very clear about how you want your spot to be performed. Do you want/need help unracking? How many reps are you shooting for? How many reps do you think you will get? It is also very important to be very clear when you will be racking, and unracking the weight, and also be extremely clear about when you need your spotter to take it if you think you aren’t going to be able to finish the lift.

The responsibilities of the spotter are a bit different. If the person asking for a spot wasn’t clear about how many reps they are performing or whether or not they need a lift off, make sure to ask them about it, but beyond that it’s all about being attentive and letting the person work. The only time you should touch the bar or person in a spot is when they aren’t going to be able to complete the lift. If you help them through every rep, they might as well just strip some weight off, because effectively that’s what you’re doing…just making the load lighter. And there is absolutely nothing worse than having a spotter grab the weight when you start to struggle just the tiniest bit. As people begin to fatigue typically their tempo decreases. THIS DOES NOT MEAN THEY CANNOT FINISH THE LIFT. It is not until a lifter stops making progress on the movement that you are to initiate the physical spot.

The most common spotting job: The bench press.

The bench press is probably the most common exercise you will need to spot. This is for a few reasons. Primarily it’s an exercise where if you can’t lift it, you are in big trouble and get stuck under a pile of weight, but also the bench press is probably the most common weight training exercise out there.

When spotting the bench press it is important to spot the bar, and NOT the person. I suggest a double over hand grip, or mixed grip when taking the load from the lifter. Some people use the two hands under the bar, but I feel this does not provide enough leverage if things go sour, especially with a heavy load.

The lift off is probably the most crucial part of the bench press. It is highly recommended that you give a lift EVEN if the person says they don’t need it when working in the 1-3 repetition range. When giving a lift-off make sure not to remove your hands from the bar until you are sure the lifter has secure their grip and is ready to begin.

A spot directly over the bar/lifter is preferred. Side spots should only be used as an ADDITION to a spotter over the bar, and never without the middle spot.

Spotting the squat:

Spotting the squat can be a bit more challenging than the bench press. Ideally you want to stay close to the lifter and almost shadow him/her as they squat, with your hands poised to hook under their armpits. If you do need to snag the weight, bring your arms up under the lifter’s armpits, hooking your elbows into their underarm, and using your body to help them ascend with the weight. Just like the bench press side spotters should only ever be used as an addition to a prime/middle spot.

Spotting over head pressed:

If a person is performing a standing over head press, I typically do not recommend spotting them. If they can’t make the lift, they can simply bring it back to the racked position, or bail on the weight. Seated presses are a bit different and are usually used for hypertrophy rather than strength and power. A spot from the elbows is recommended, however ask the lifter. Some people do prefer a spot at the wrists. The difference being you will have more strength and leverage spotting at the elbow as your arms will be closer to your body. Spotting at the wrist can almost be like doing a front raise, and most people will surely be over head pressing more than you can front raise.

Exercises you shouldn’t spot

-Front Squat

-Deadlift

-Clean and Jerk

-Snatch

In the end you’ll get the most out of your workouts if you focus on moving the weight, and clear your head. Having a spotter gives you the peace of mind to do just that. If you need a spot, ask for one. The possibility of annoying someone is better than injuring yourself. And if there is really no one around to spot you, I always suggest finding an alternative exercise rather than risking it. Your pecs won’t shrivel away into nothingness if you use dumbbells instead of a barbell.

Tags: Article, Education, exercise, informational, lifting