Spotting is providing assistance for a person who is working out with weights. With a spotter, the lifter can push more than he could normally do alone. Correct spotting involves knowing when to assist with a lift and to encourage a training partner to push beyond the point at which he would normally return the weight to the rack. Spotting is crucial in certain free weight exercises, such as the bench press and the back squat.
A Spotter's Role
When spotting a weight lifter, your main job is to provide enough assistance to allow the person you are spotting to finish a few more repetitions than she would if lifting alone. As a spotter, your role is to offer minimal help when needed and in case the lifter fatigues and fails to complete the attempted lift.
When to Assist
When you are spotting a weight lifter and he seems to be struggling under the weight, do not pull the weight up off him. Assist the lift just enough to allow the lifter to complete the remaining repetition. The only time you should pull the weight off the lifter is if he is stuck under the weight and can no longer move the bar upward.
Keep It Natural
A good spotter will assist a lifter's natural movement and technique. Use slow, controlled movements and let the lifter move the weight smoothly in her normal range of motion.
Communicate
Before spotting a weight lifter, ask him what his goal is for that particular lift. Does he plan to do a certain number of reps, or is he attempting to lift a maximum amount? Does he want assistance from you during all of the reps or just on the last couple of reps? Be sure you know what he expects you to do as his spotter.
Bench Press Spotting
Spotting is particularly important during the bench press. The spotter should be behind the bench to help with a lift-off or to assist with the upward movement of the bar. A spotter may help prevent injury.
Spotting the Squat
Another exercise in which a spotter is recommended is the back squat. For this exercise, the spotter should stand just behind the lifter in a position where his hands can support the lifter and prevent him from losing his balance. This exercise does not allow much opportunity for the spotter to assist with the weight.
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