Spotting (weight training)

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Spotting, in weight or resistance training, is the act of supporting another person during a particular exercise, with an emphasis on allowing the participant to lift or push more than he could normally do safely.

Correct spotting involves knowing when to assist with a lift and encouraging a training partner to push beyond the point in which they would normally 'rack' (return the weight to its stationary position) the weight.

Spotting relies partially on the placebo effect, whereby simply touching underneath a bar is enough to trick a person into believing that they are lifting a weight supported by their training partner which in turn may allow them to push one or two more repetitions beyond which they were normally capable and lower their hesitance to continue lifting, feeling safer with a spotter.

One of the primary exercises where spotting is valuable is the bench press, where the spotter lifts the bar above the lifter as needed. This is the stereotypical "spotting" exercise. Because of the risks of lifting a heavy weight in the supine position, a lifter will often ask for a spot unless he or she is completely confident that the lift will not be failed. This is also the primary exercise where a person may become too dependent on the spotter, and not realize the degree that the spotter is assisting them. At this point, the spotter becomes more of a hindrance than a help with the bench press. This is jocularly referred to as the "two man bench press".

Another exercise in which a spotter is recommended is the Barbell Squat. For this exercise the spotter will be about 2 ft behind their partner. When their partner begins the lift the spotter will stand behind them, with their hand's "ready to catch" their partner. This is crucial especially with heavy weight, because one tiny step could send the lifter stumbling down. Unlike other exercises this exercise does not present much of a chance for the spotter to assist the lifter.

Another great exercise to utilize a spotter would be the tricep exercise Skull Crushers in which the lifter lowers a E-Z bar towards their head while laying flat on the bench. The spotter will be standing behind the individual and moving their hands about 6 inches below the bar so that they can catch the bar if the lifter would run out of energy. Also this allows them to assist the lifter in getting that last rep or 2.

Additionally, some people prefer to have a spotter present during the Barbell Military Press. This exercise involves lifting a considerable amount of weight about the head. During this exercise the spotter will assist in “lifting off” the bar from the racked position. Then the spotter will keep his/her hands about 6 inches under the bar. This allows the spotter to assist when the lifter runs out of energy, but most importantly allows the spotter to catch the weight if the lifter cannot lift any more. A spotter may not be preferred, however, because the risk of injury is lower and it's easier to drop the weight on the ground.

As a general rule to prevent injury and ensure safety spotters should have the strength to be able to control the weight should their training partner's strength completely fail. This is known as a "bail out".