Spotting Guidelines

Here are some guidelines and rules-of-thumb, both for spotters and for lifters, that will make you a much better (and much safer) spotter.

[ 1. ] Ask how the person you are spotting wants to be spotted.

Some people, when doing dumbell exercises such as the bench press, prefer to be spotted at the elbows by pushing up from underneath with their elbows in your palms, while others prefer the wrists (pulling up on them). Neither way is necessarily right or wrong, it is a matter of preference.

[ 2. ] Determine the rep range the person is going to be working in.

If you start spotting at five reps and they're doing ten, you've just ruined a set. If, on the other hand, you had to start spotting at five and they said ten, they may be expecting another five forced reps out of you.

[ 3. ] Never take the weight away from the person (unless they really need it taken away for safety reasons).

This is especially true on barbell exercises when you're spotting on the bar. Do not pull or push so hard on the bar (unless they ask) that it takes the tension off the muscles. Good spotting means you just add enough force to keep the bar moving.

When spotting exercises such as curls, spot by placing your hands under the lifters hands and pushing up on their hands rather than lifting on the bar itself. This will ensure you don't take the weight away as you spot.

[ 4. ] Find out if the person is going to do any set extension techniques, e.g. negatives, drop sets, forced reps, etc.

You should know exactly what's going on so you can be prepared for it. You don't want to mistake an intensity technique for muscular failure that requires a spot.


[ 5. ] Don't scream encouragement at the person without first making sure they want that kind of thing.




It can be very distracting and not everyone likes it or needs it.


[ 6. ] When spotting on bench press, be sure to wipe the sweat off your face beforehand so you don't drip on the person during their set (not a nice thing to experience).


Also, don't lean over them excessively. This can be distracting.


[ 7. ] As well on bench, ask if the person wants help lifting the bar off the rack.


Also, do not spot with one arm in a sort of one arm deadlift. This is a poor balance point and the pull is often uneven. This unbalancing can cause failure for the person lifting the weight.

 


[ 8. ] Spot around the waist on squats, not on the bar.


Lower yourself as they go down and follow them up. Help them rack the bar if they need help but never push them forward if they're not ready to move.


[ 9. ] When it is possible for you to spot yourself (e.g. 1 arm exercises, standing on a chair for chins, etc.), do it.


You know better then anyone how much help you need. On the other hand, if you have a tendency to go easy on yourself and bail out too soon, get a spotter to force you to work.


[ 10. ] When spotting on dumbell bench press, do not push inward on the elbows or the dumbells may cave in on their chest.


Always push up.


These are just some things you should remember while spotting.