Guidelines For Spotting Safely At The Gym
Bench pressing is a common and popular strength-building exercise for many gym goers. If you're a gym regular, there's a good chance a fellow athlete will ask you to spot for them. The primary goal of the spotter is to ensure that the weight does not drop and pin the weight lifter. Following a few basic guidelines will help to make the process safe and enjoyable for both parties.
Communicate Clearly
Communicate clearly with the weight lifter about how they expect you to spot. Before you begin, you should know how many and what kind of reps they are planning on doing, and if they will need assistance lifting off (getting started with the first rep). According to James L. Hesson, in his book Weight Training for Life, you should only spot for someone if you are sure you're capable of lifting the weight should it begin to fall. A spotter is useless if they cannot help the weight lifter escape from under weight if necessary.
Pay Attention
Most of the time, the only thing spotting really requires is attention. Before you begin, check to see if there are any potential tripping hazards near you, such as other weights or bars. Do not watch the gym TV, talk on the phone or converse with other gym goers. Even a brief lapse in your attention could result in a disaster. Focus only on the weight lifter. Your primary job is to notice if the bar begins to drop and to intervene if this is the case.
Do Not Touch the Bar
Do not touch the bar unless you are preventing it from falling or are otherwise asked to. Holding onto the bar can be quite dangerous, especially if you are providing additional lift. This can confuse the weight lifter, who will not be able to correctly gauge how much weight they are handling. If you release after holding on, the change in weight can be enough to strain the lifter's muscles or cause the bar to drop.
Be Respectful
Respect the weight lifter by not giving unsolicited advice or encouragement (unless you already have established that kind of relationship with the weight lifter). Many weight lifters simply want you to spot as a safety precaution and would rather focus on their own activity. If you've been working out, take a minute to wipe the sweat from your face, neck and hands so that you don't drip sweat onto the weight lifter. You also do not want your hands to slip during an emergency.
Communicate Clearly
Communicate clearly with the weight lifter about how they expect you to spot. Before you begin, you should know how many and what kind of reps they are planning on doing, and if they will need assistance lifting off (getting started with the first rep). According to James L. Hesson, in his book Weight Training for Life, you should only spot for someone if you are sure you're capable of lifting the weight should it begin to fall. A spotter is useless if they cannot help the weight lifter escape from under weight if necessary.
Pay Attention
Most of the time, the only thing spotting really requires is attention. Before you begin, check to see if there are any potential tripping hazards near you, such as other weights or bars. Do not watch the gym TV, talk on the phone or converse with other gym goers. Even a brief lapse in your attention could result in a disaster. Focus only on the weight lifter. Your primary job is to notice if the bar begins to drop and to intervene if this is the case.
Do Not Touch the Bar
Do not touch the bar unless you are preventing it from falling or are otherwise asked to. Holding onto the bar can be quite dangerous, especially if you are providing additional lift. This can confuse the weight lifter, who will not be able to correctly gauge how much weight they are handling. If you release after holding on, the change in weight can be enough to strain the lifter's muscles or cause the bar to drop.
Be Respectful
Respect the weight lifter by not giving unsolicited advice or encouragement (unless you already have established that kind of relationship with the weight lifter). Many weight lifters simply want you to spot as a safety precaution and would rather focus on their own activity. If you've been working out, take a minute to wipe the sweat from your face, neck and hands so that you don't drip sweat onto the weight lifter. You also do not want your hands to slip during an emergency.
- 0ha305fdd6ba3cc23d29e5f12e72d227e0.jpg
References
http://www.ehow.com/info_12287176_guidelines-spotting-safely-gym.html
http://img.ehowcdn.com/615x200/ds-photo/getty/article/193/239/stk62841cor_XS.jpg
