Michele Maroldo

So I’m training at the gym, headphones on, music cranked, and here comes “Mr. Muscles” . . . “Can I get a spot?” Sure, I think to myself, I’ll stop what I’m doing, shut off my music, take off my headphones, and give you a spot. Which, to be honest, I really don’t mind. I figure you’ll look more ridiculous if I have to come and lift 225lbs off your larynx. I also am not exempt from asking for a little help every now and then.

At any rate, the guy was bench pressing, I believe there was 255 on the bar and he wasn’t exactly “small” by any definition. I immediately ask if he would like a lift-off to which he gives no response because he still has his headphones in his ears and he can’t hear a word I’m saying. I make no effort to aid in a lift-off and he proceeds to crank out a good 8 reps. By the 9th rep, he needs my help. He is able to get it off his chest but fails midway through the motion. I am there to help him push it through to the top of the rep. Then he does something that drives me mad, he proceeds to utter the words, “One more!” I immediately think to myself, are you crazy, you couldn’t get the last rep by yourself and there’s no way you’re going to be able to get another, besides, I just trained biceps yesterday. As quickly as the thought exits my mind, he proceeds to drop the bar to attempt another rep. As predictable as rain, he barely gets it off his chest and then comes to a complete stop. I quickly grab the bar but I refuse to lift it off of him, I make him work for it and work hard. He grunts, he groans, he squirms, and pushes with all his might and half of mine, to complete the rep. Red-faced and sweat pouring down his head he gets up, gives me a half of a smile, and a nod of gratitude. I walk away wondering if he’ll be hard pressed to ask for my spot again.

At the other end of the spectrum lies my recent experience in my quest for a bench press spot. Not recognizing any of the usual members I occasionally acknowledge with a nod and a smile, I look around for someone I think I can trust to not get myself injured. I spot a guy with some decent size who is working out nearby and is executing his particular exercise with perfect form. I think to myself, he’s got some weight training knowledge, he’s not new to the gym, and he doesn’t look like an ax murderer, so I’ll go over and ask for a spot.

I patiently wait until he has finished his set and I ask him if I could trouble him for a spot. He agrees and follows me to the bench. I tell him straight up that I do not need a lift off and because this is my max weight, I’m good for about 2 to 3 reps (so he knows what to expect). I take the bar off, proceed to touch it to my chest, and then he picks up the bar with both hands and continues to execute the next few repetitions for me. It felt as though I had about two pounds on the bar, it was flying in the air with no effort whatsoever. I could have easily done 100 reps, probably double that, with the way he was spotting me. I get up thinking, oh well, so much for chest day! And there will be no wonder if I’ll ever ask him for a spot again.

I guess there are people that just don’t know how to spot, maybe they don’t know the “rules” of spotting, or that rules of spotting even exist. Which brings me to the reason for writing this article in the first place. Here are some things to keep in mind the next time you ask or are asked for a spot:

You Need to Ask for a Spot:

~First try to decipher if the person is involved in a super set or a drop set, if they are you may be interfering with their work out. And obviously, wait until they’re done with their set before speaking to them.

~Make sure the person is capable of lifting the weight off of you, should you reach failure.

~Convey as much information as possible beforehand so the person spotting you is not surprised by your actions (tell them how many reps you expect to get, you’ll only need a little help on the last one, you’ve never tried this weight before, etc.)

~I like training with music but when someone is spotting you, turn it down or shut it off just for that set, your spotter may say things to help you reach your goal. Your spotter may also know that you have another one (rep) in you and push you to do more.

~Try not to ask the same person all the time for a spot unless of course that person is your training partner. It can be quite bothersome if the same person keeps interrupting your training day after day. You may find that people see you and dodge the other way or don’t make eye contact with you because they’re afraid you’ll ask them yet again for a spot.

~And lastly, a little gratitude never hurt. Saying please and thank you will show that you have respect for the sport of weight training.

You Are Asked for a Spot:

~Regarding the issue of music again, if you have headphones on definitely remove them and/or shut your music. If the person you are spotting tells you, “One more,” or “Help”, those are words you will need to hear.

~If the person is not forthcoming, ask what exactly they need a spot with, like a lift-off or if they want you to touch them or the weight/bar.

~This one may seem silly to some but if you are sweating profusely, please wipe yourself somewhat first. There’s nothing worse than lying on a bench, holding up enough weight to collapse a small house, looking up to see your spotter’s face hanging over the bar and suddenly you see a drop of his/her sweat coming at you a thousand miles an hour and there’s not a thing you can do about it.

~Make sure you keep your eyes on the person you are spotting at all times. This is not the time to catch up on the latest news with your buddy as the guy you are spotting squats 500 pounds through the floor!

~Be verbal. If you think the person has another rep or two in them, tell them so. I don’t mean screaming it so the whole gym turns to look but a simple, “Come on,” “One more”, “Let’s go”, and my all time favorite, “Be the bar!” Just kidding on that last one.

~And lastly, but most importantly, do not, I repeat, do not do the weight for them. A spotter’s job is simply to make sure the person does not cause them self injury. You only need to help them through failure, to keep the weight moving with minimal effort on your part. Sometimes this means simply placing a finger on the bar so they know you are there without actually doing the rep for them.

The next time you are in need of a spot or you are asked for a spot try remembering a few of these factors. I can guarantee you that your set and their set will be a lot more successful.

This entry was posted on Thursday, July 19th, 2007 at 1:46 pm and is filed under weight training. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.