Elevation

As a personal trainer, I feel that spotting technique is equally as important as form cues, especially when working with a novice weight lifter, or a client who is using heavy weights.  From being pulled over backwards during a squat with 500lbs on my back, sitting with an 80lb dumbbell on the back of my neck when my spotter ran off, or having a 45lb plate dropped on my ankle when the lifter next to me panicked and dumped their weight because they didn’t have a spotter, I’ve come to realize the importance of teaching spotting to others.

The Role of  a Spotter

An effective spotter should be able to help the lifter accomplish the following:

1.  Complete extra reps.

This is the main reason why most of us ask for, or are asked to spot.  A skilled spotter will allow the lifter to continue past what would normally be the point of failure on an exercise.  This allows further damage to the working muscle group as well as recruitment of additional motor units thereby engaging additional muscle fibers to complete the lift.

2.   Avoiding injury.

Keeping the lifter safe and free from injury is the spotters #1 job.  When a new exercise, or new weight is being used, chances are the lifters form is not going to be spot-on.  This is because in these circumstances our brains are more concerned about protecting us from injury than achieveing proper form and using the target muscle groups.  Unfortunately this is usually what gets us in trouble in the gym and can lead to injury.  A skilled spotter will make the lifter feel secure, allowing them to feel comfortable using the proper form and muscle groups.  If there is trouble, the spotter should be able to safely rack, or drop the weight while protecting both parties.

The Rules of Spotting

The following techniques will make your spotting more safe and effective.

1.  Spotting is a partnership.

Establishing what is expected by both parties before the lift ever begins is essential.  Knowing the lifter’s experience with the exercise, when they want help, and how many reps they expect to complete on their own takes a lot of the guess work out of spotting.  This also shows that as a spotter you know what you are doing and helps to establish trust with the lifter.

2.  A good spotter works with the lifter, not against them.

Spotting is not about forcing the movement to completion, or grabbing the weight away when the lifter becomes fatigued, or stuck.  There is some finess required when spotting.  This comes from evaluating the movement and the joints/muscles involved.  Based on these evaluations, a spotter can assist the lifter in the completion of the movement while still allowing them to remain fully engaged in the lift.

3.   Safety is the goal.

A low level of experience, and or heavy weights, create a potentially dangerous situation for both the spotter and lifter.  A spotter should always be in control of the weight, able to rack, or to lower the weight in a controlled manner if necessary.  For example, the most popular mistake I see is somebody spotting a dumbbell chest press from the elbows.  If the lifter fails, or loses control of the weight, the spotter will have no way to guide the dumbbells down safely.  If the exercise was spotted from the wrists on the other hand, the spotter has complete control over the direction of the dumbbells throughout the exercise.

Understanding the role of and  principles of spotting will also increase the safety and effectiveness of workouts, and is key to avoiding client injuries and other consequences.