Instructional Video & Description on Effective Spotting
The importance of the spotter role in a gym or power lifting situation is never undervalued. For any serious strength trainer and bodybuilder, spotting is a critical position that must be learned and practiced just like any other exercise. At some point you will likely be asked to spot someone for a set of reps and it is extremely important to know exactly what you are doing.
The primary goal of a spotter is to help ensure safety of the user in regards to the movement of the lifting weights. However, there is a fine line between ensuring safety and becoming a distracting presence. A truly effective spotter will not only act as a safety net but have been known to provide subtle psychological benefits to the lifter by merely being present as proven by studies published in medicine and sport science journals.
Spotting a bench press lift starts with your base of support. A wide stance is needed to provide the largest zone of stability. If the lifter happens to need your help, you will then have the stability necessary to leverage the weights and bide time for the lifter to get out of harm’s way. The wide stance involves staggering the feet so one foot is placed in front and the other slightly behind. The hands are placed on the barbell in a position that does not interfere with the lifter’s grip. Spotters normally use a reverse grip with one overhand grip and one underhand grip. This allows the spotter to effectively push and pull the weights upwards at the same time. However, the reverse grip requires the spotter to lift the weights with the same amount of force on both hands. Any time when the weights are not being lifted in a control manner can spell trouble for the lifter.
While the stance and reverse grip are important for spotting, being an effective spotter involves communication with the lifter and vigilant eyes in order to know the difference between a lifter in trouble and a lifter who is successfully pushing through some seriously heavy weights.
bench press max spotter using an opposing grip
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
