Wilderness Sports Conditioning
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Wilderness Sports Conditioning |
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More Training Info > Spotting Training Without a SpotterQ: What should I do if I don't have a spotter to help me during my workouts? A: Several things. This is a question I get more often than one might think, particularly from female clients who are relatively new to strength training and still learning what their bodies are capable of accomplishing. First of all, a spotter is useful if 1) you are trying a new exercise for the first time and are a bit uncertain about form; 2) you are recovering from an injury and prefer some assistance at certain portions of the lift (i.e. on the bench press, accepting a lift-off or help racking the bar after you've completed the exercise, in order to preserve shoulders); 3) you are going for a maximum effort attempt (1-3 repetition max, or RM), or 4) you want to push yourself a little harder than usual and want someone there "just in case" you get into trouble and need a little help. As you get more familiar with various lifts, and begin to know what you can lift for a wide variety of exercises, you'll feel confident without a spotter. A spotter is generally NOT needed if you are performing more than 5-6 repetitions for a given exercise. However, if you feel uncertain about lifting with a spotter, try the following tips: 1) when doing squats or bench press without a training partner, consider doing the lifts inside the squat or power rack. Position the safety bars just at the level you'd reach when you lower the bar to the chest or squat down to bottom position. If you discover you don't have the strength to complete a rep, you simply set the loaded bar down on the pins and wriggle out from under the bar without getting "crushed." 2) train with a weight that you know for a fact you can handle for 6+ repetitions, and try to push as far beyond 6 reps as you can -- you may actually surprise yourself by getting in a few more! 3) opt for an occasional machine strength session if your partner misses a day or two. A BIT OF SPOTTING ETIQUETTEIf you decide you need to ask for a spot, please consider the following: Make sure the person you're going to ask for help is finished with their current set -- never interrupt anyone in the middle of their lift, as it's likely to disrupt their concentration. Wait until he/she is on his/her rest interval. Or better yet, get one of the gym workers on the floor to help you out. Tell the spotter how you'd like to be spotted -- how many repetitions do you plan to do? Do you think you may struggle on a few (if so, which ones?) Do you want a lift-off? Do you want to struggle a little, or do you want the spotter to take the weight as soon as the bar looks like it's stalled? If you are working on a particular form element (say, speed out of the hole for squats, a second of pause on the chest for your bench press, or straight arms at the bottom of a pullup) you might want to ask them to comment once you're finished. If you are using dumbbells, do you need help getting into position? The more information you can give, the more helpful they will be and the less likely you both are to be surprised if something goes astray. If someone asks you for a spot, consider these tips: Are you familiar with the lift to be performed? Have you spotted anyone before on that lift, and do you know the safe way to do so? How does the person want to be spotted? Does he/she want to struggle a little before you help? How many repetitions will be attempted? Is this an attempt at a PR (personal record)? Does the weight he/she is trying to lift look like more than you feel comfortable assisting? If you don't feel comfortable spotting someone who is trying to do a 1RM squat of 550#, let them know that and have them find someone else. They'll appreciate your concern for their safety! If at any point you doubt your ability to safely assist the person asking for help, by all means, decline. And if you see someone struggling under a weight and you feel like you can safely help, get right over to help them so they don't get hurt. |
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