How to Spot Someone Lifting Weights
It is important to learn how to spot someone lifting weights to ensure safety in the gym. Even experienced weight lifters need occasional help, and nobody is immune from an unexpected muscle cramp or quick slip that could lead to serious injury. Spotting is especially useful for exercises like the bench press or shoulder press where dumbbell or barbell weights are lifted over the head. Spotters provide motivation as well as a safety net in case the lifter is unable to handle the weight. Use the following technique.
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Instructions
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Position yourself behind the weightlifter and the bench or exercise stool. Stand with your legs at shoulder width and your feet slightly staggered with one farther back than the other to improve your balance. Bend a little at the knees. You are now in the ideal spotting position.
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Count to 3 with your weight lifting partner and carefully lift the weight bar or dumbbells of the rack. Allow the lifter to take most of the weight as you gently shift the distribution of weight from you to her. Make sure you pass the bar or dumbbells evenly so that no sudden movements disturb the lifter's focus.
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Keep your hands just an inch or so under the bar if barbell weights are being used, as in the bench press. Your palms should be facing up so you can easily grab the bar. Raise and lower your hands underneath the bar, paying close attention to the lifter and his comfort level with each lift.
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Keep your hands approximately 1 inch back from the wrists of the lifter if she is using free-weights, such as dumbbells for exercises like the overhead shoulder press. Raise and lower your hands, mirroring the movement of the lifter's hands as she lifts the weights. This way you will be able to securely grab the wrists and assist with the weight if it is too much to lift or a muscle gives out.
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Communicate with the lifter to prepare for the final repetition. Grasp the bar or his wrists for the final lift, helping to support roughly 25 percent of the total weight. If you are lifting a bar, firmly grasp it with both hands at the top of the lift and put it securely on the rack. Wait to let go until it is in place and the lifter has gotten up. If your are spotting for free-weight dumbbells, remove your hands from the wrists of the lifter once they start to lower the weights after the final lift.
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Tips & Warnings
Provide encouragement for the lifter throughout the exercise. Say positive things to get him motivated. This can help a lifter push through each repetition and get better results.
Do not attempt to spot someone who is lifting more weight than you think you can handle. It is better to avoid the risk of both of you getting injured by being honest about your strength limitations.
