Spotting another person while they are lifting weights requires you to support them during a particular exercise. The emphasis is on keeping them safe and allowing them to use proper form while lifting more than they could normally do by themselves. When you spot someone, you are committing to that person's safety. A good spotter will know when to assist and how much assistance is needed.
Step 1
Pay attention at all times. Be ready to respond instantly if you are needed. Don't be distracted by the pretty girl or handsome guy across the gym. Keep your eyes focused on the person you are spotting. Observe their breathing and notice if they begin squirming or struggling. If they lose their form, they need your help.
Step 2
Provide only the help that is needed. Sometimes just a light touch provides a placebo effect that gives the lifter the extra bit of power they need to push through and finish the rep. Don't jerk the weight or do all the work for them, unless they have totally failed and cannot continue at all.
Step 3
Use two hands. Sometime an opposing grip works well, particularly when spotting a bench press. This means using an underhanded grip with one hand and an overhanded grip with the other. Using two hands gives balanced assistance, so you're not inadvertently causing more weight load on one side.
Step 4
Communicate. Ask the person being spotted up front how many reps they think they can do on their own. Check back in with them along the way, particularly if they are struggling, as to how many more reps they want to attempt. Watch their breathing and let them know if they are holding their breath.
Step 5
Encourage him. Cheer him on to help him squeeze out a few more reps. Let him know you are right there to help. Afterwards tell him he did a good job!
Tips and Warnings
- If you ask someone to spot you, make sure you trust that person. If you notice her not paying attention or not spotting you properly, don't continue lifting with her. Find yourself another spotter or lighten up the weight, so you can lift it safely by yourself.
- Never spot someone who is using more weight than you can safely handle. This could result in disaster, with one or both of you getting hurt. Make sure you can bail out your training partner by lifting the entire weight if necessary.
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