How to become the best spotter in training?

Author: Olha Frolova - fitness enthusiast.
2017-05-24

Those who provide safety during exercise are often referred to as spotters. The term comes from the English word "spot," meaning "to place in position," or "to correct."

Have you ever been in a situation where, when aiming for a personal record, someone intervenes (albeit with the best intentions) and literally completes the exercise for you? Or perhaps you asked a friend to spot you, but they hover over you so much that any vigorous movement becomes impossible? Or someone in the gym asks for your help, and you're unsure of what is expected of you? To avoid such situations, there are simple rules.

1. There are exercises that should never be spotted. For example:

These should never be spotted at all. When dropped, the bar is more likely to injure someone nearby than the person lifting it.

2. In situations where an athlete simply drops the weight (for example, due to an unexpected injury), the spotter cannot help at all. Absolutely. Therefore, there's no need to keep your hands on the bar "just in case."

3. You should only grab the bar when it begins to move in any direction other than upward — for example, if it wobbles side to side or starts to drop before reaching lockout (the final stage of the movement). If the bar is stuck in place or is moving up with great difficulty, then let your partner attempt to finish the lift on their own.

4. Do not talk to the person you are spotting while they perform the exercise. This disrupts their breathing and focus. Discuss in advance what kind of assistance is needed—whether you need to hand the bar off and put it back, about how many repetitions your partner intends to do, and whether they plan to perform controlled negative repetitions or drop sets at the end, etc. Hand off the bar on the count of "three-four" to coordinate your actions.

5. When spotting

You should grip the bar differently for better balance. During the exercise, keep your palms under your partner's elbows without touching the bar itself. When spotting any bench press, maintain a sufficient distance from the partner behind, do not lean over them, and do not block their view of the ceiling (so they can look at a fixed point to maintain balance).

6. It’s generally better not to spot squats unless absolutely necessary. There are two ways to do this. In the first case, you use the help of two spotters standing on either side of the barbell, "catching" plates strictly on command from the primary spotter. In the second case, the spotter stands behind the partner doing the exercise and places their hands under the partner's elbows. If necessary, the spotter grabs not the bar but the partner's chest, helping them straighten up. In both cases, the helpers should maintain a safe distance and squat in sync with the movement of the bar.

7. A power rack with safety bars is always better than a live spotter. If your gym doesn’t have one, that’s a valid reason to look for a new gym.

8. Spotting pull-ups doesn't make much sense, but if you're a macho and the prettiest girl in the gym asks — catch her by the thighs. Higher up, and it will tickle her, and lower down, it will be awkward for you.