The Art Of Spotting At The Gym

Everybody Needs A Spot

If you go to the gym on a regular basis chances are you have been asked for a spot before. It is common courtesy to spot anybody who asks at the gym. Spotting is something that you never turn down, that’s just how it works at the gym. As a spotter you automatically assume great responsibility. You are responsible for making the lift safe and eliminate any chance of injury. You also don’t want to jump the gun and finish the rep for the person lifting. Spotting is a balance of letting the person lift the weight while making sure they are safe. If you don’t consider yourself a good spotter I am here to provide you with key information to make you an overnight expert spotter.

Providing A Spot

Spotting requires a brief discussion before providing the actual spot. You should ask key questions to the lifter such as: How many reps are you going for? How much help do you need? What are the cues for help? As a spotter you should always be paying attention to the lifter throughout the whole set. There is nothing worse than to have a spotter that is looking at their phone or paying attention to other people working out. Remember it’s in your hands to make sure this person does not get injured. When you do provide assistance during a rep don’t yank the weights. Assist the lifter by gradually increasing your strength. Let the person do most of the lifting if not all. A lot of times the person just needs that mental reassurance that someone is looking out or helping them.  Motivation is also part of the spotting process. As you spot make sure to provide the person with positive feedback such as: That’s all you! Go go go go! You got it, keep going! Trust me that alone makes the difference between a bad and a good spotter.

Common Exercises That Need A Spot

Bench press

Bench press is one of the exercises that you will be asked to spot. When you do, keep your hands near the bar but don’t touch it. As the lifter provides cues for help use a cross grip to gradually assist them to finish the rep. The cross grip gives you the extra pulling strength. Never hold the person by the wrists. You are only allowed to use full force if the person drops the bar on their chest or can’t lift it off. 

Squat

Another power lifting exercise that often requires a spot is squatting. Squatting is one of those exercises that is more technical and lifters tend to put more weight. Your job as a spotter becomes critical during this exercise. You need to know where to be and what to do. When you spot a bench press you lift the bar but when you spot a squat you are lifting the lifter. Position yourself behind the lifter and hook your arms under their arms without touching them until they need help. Move with the lifter up and down throughout the whole set.

Dumbbell Press

Whether you are spotting someone working out chest or shoulders the spot for dumbbell press should be the same. Position the palm of your hands under the lifters elbows and move as they move. Allow them to lift the dumbbells providing help with the palm of your hands as needed. Do not assist them by grabbing their wrists.

Now That You Know

Take all these tips and information into consideration and I can guarantee you that you will become an expert spotter. Not only will gym members or even gym rats be thankful but they will not forget your spot. Providing a bad spot is guaranteed to upset the lifter and build you a bad reputation at the gym. At the end of the day you never know when you will need a spot yourself.