Part of weight lifting and gym culture is spotting the person exercising next to you, whether they are your regular gym buddy,
an acquaintance or a complete stranger. Spotting is very important for
a person's safety, and it helps people continually maximize their
workout as they progress towards higher goals and heavier weights. Here
are some helpful tips to be a good weight lifting spotter, whether
you're trying to be a better gym buddy, or just want to help others
achieve their fitness goals:
1. Understanding What It Means To "Spot" Someone
Spotting, or providing a spot, is the act of helping a person
complete the range of motion with a particular exercise. For example, a
spotter would help someone using the bench press bar by lifting the
weight bar at the point where the lifter can no longer complete a full
press. Gym equipment and free weights aren't the only times when a
person could use a spotter. For exercises like chin-ups, spotters can
provide a helpful spot by holding their partner by the legs and pushing
them upward to complete a full chin-up.
2. Recognize When Someone Needs Help
Working out at the gym can be quite intimidating, especially for the
novice weight lifter. There are a myriad of reasons why some people
don't ask for a spotter when they should. Maybe it's because they are
too shy or embarrassed to ask for help, or they're unsure of their own
abilities and misjudge how much weight they can handle on their own.
Sometimes, people won't ask for a spotter because they have too much
pride. Whatever the case may be, be on the lookout for anyone struggling
with weights or a fitness machine. Through constant vigilance, you can
help prevent someone from sustaining a serious injury.
3. Ask For Spotting Preferences
Whenever you provide people with a spot at the gym, make sure you ask
what their preferences are. For different gym exercises and equipment,
there can be multiple ways of spotting a person. For example, you can
help someone by either pushing or pulling the actual exercise equipment,
or by supporting the person's body. Whenever people ask you for a spot
on the bench press while using dumbbells, ask if they prefer to be
spotted at their wrists for support, or pushing from under their elbows.
4. Learn When To Say "No"
There are certain times when you should politely decline someone's
request for a spotter. If the person who asks you for a spot is using
weights that are far too heavy for you to handle, let that person know.
You can potentially put people in danger if you agree to be their
spotter, but are unable to properly spot them when the time comes. The
same goes for fitness machines or exercises you are unfamiliar with. If
you don't feel confident in being that person's safety net when they
need help, politely tell them they should find a different spotter. In
situations where people are about to injure themselves, call for help if
you feel you are unable to help them on your own.
5. Know When To Start Spotting
Always ask how many repetitions the person will be doing per set
before you begin spotting. You don't want to start providing a spot too
early in a person's set, thereby ruining the exercise. In most cases,
you'll be providing a spot towards the end of a person's set. For
example, start preparing to spot someone at seven repetitions for a set
of 10 repetitions.
6. Don't Provide A Spot When It Isn't Needed
Weight training only works for building muscle if people are
constantly pushing themselves to their utmost limits. Whenever you spot
people, don't impede their weight training progress by providing a spot
when it isn't needed. Sometimes people will ask for a spot, but if you
feel they can push or pull just a little bit more, hold off spotting
them and encourage them to keep going. Use your best judgment and
provide the spot when you feel they've truly reached their limit.
7. Ask if the Person You are Spotting Needs Help Getting Started
Sometimes your job as a spotter can start right from the very
beginning of the exercise. When spotting people, you should ask if they
need help getting started. Whether it's helping them lift the bench
press bar off the rack, or helping them set their dumbbells into the
proper starting position, part of your job as a spotter is to make sure
they can actually start the exercise.
8. Stay Focused On Your Job As A Spotter
Never take your eyes off the person you are spotting. If a friend
passes by, or if someone stops and asks you a question, only respond if
you can keep your focus as a spotter. That one second you took to turn
your head is all it takes for people to hurt themselves by dropping a
free weight on their chest because their spotter wasn't doing his or her
job.
9. Don't Scream In People's Faces (Unless They Prefer It)
Part of a spotter's job is to be encouraging, not annoying. Some
people might feel motivated to work harder with someone screaming in
their face like a drill sergeant, but most people don't.
10. Don't Drip On The Person You Are Spotting
It's natural to be drenched in sweat at the gym, it's why you're
there in the first place. However, when spotting others, do them a favor
by toweling off that perspiration so you don't drip sweat on them.
Sweating on a person you are spotting is disgusting, and can potentially
cause that person to lose focus. Always bring a towel with you when you
go to the gym and wipe yourself down before you start spotting
somebody, especially for exercises where you are standing over the
lifter.
