Listen. Can you hear the background noise of low grunts of those lifting heavy weights, the clanking of hand weights being returned to their rack, barbells hitting the gym floor?
Ah, yes! Sounds of the gym.
And if you cup your hand to your ear, you’ll also hear, “Spot me.”
But what does that mean? Wikipedia says:
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 they could normally do safely.
Correct spotting involves knowing when to intervene and assist with a lift, and encouraging a training partner to push beyond the point in which they would normally ‘rack’ the weight (return it to its stationary position). *
What makes a good spotter?
Having a good spotter during a heavy lift can do more than just help prevent injury. …
Weightlifting can be dangerous — very dangerous in fact — when performed incorrectly. And so, the first rule of spotting is to know when to step in and when to stand back. Not all lifts are spot-worthy. …
Keep in mind, though, the spotter should also be familiar with the lift itself. …
An ideal spotter should be able to lift the weight in the event of injury or fatigue.
Spotters should be paying attention throughout the whole set. …
Finally, always have a short and concise safety word — “help” usually works fine — to use in case the lifter knows they cannot complete the lift. That’s a spotter’s cue to spring into action! **
Spotters help you get it right
Working with a spotter can help you get a heavier weight into position. Without this assist, you may not be able to safely position the weight to take advantage of the full range of motion required for the most benefit.
Spotters help you check your form
Weight training requires that you maintain form and use controlled movements. This practice often deteriorates when you are rushing or tired. An observant spotter can provide feedback that helps you stay focused and in proper form.
Two heads are often better than one
A spotter doesn’t only help you maintain your form, she or he can also boost motivation. … Maybe you work best with words of encouragement to keep going when it doesn’t feel like you can do another rep.
Working with a spotter can help you work harder and be more accountable, too. … With appropriate focus, you can stay on task and still have a little fun chatting with your spotter as you lift.
Working with a spotter can be especially important as you reach the point of exhaustion. As you near the end of a set, the muscle should be tired enough that the last rep or two feels challenging. A spotter can help you meet that challenge safely without worries of hurting yourself under a falling weight. Without the support of a spotter, you might be reluctant to push yourself to the next level. A spotter can help you meet the challenge safely.
Sometimes it helps to know someone is paying attention. A spotter can keep you honest when you feel tempted to count short because you are tired or neglect form because you are in a hurry. Working with a spotter is like a partnership that advances your health and fitness goals. When you pair the benefits of extra motivation and safety under more challenging lift routines, it is clear that a spotter is a must. ***
It is clear that a spotter is a must.
Is the Lord your spotter?
May you always trust the Lord to be your spotter…Lynn