Spotting

Bench Spotting

Ideally this would be done within a rack – we have filmed it here to give you a better view.
An under, over grip I feel works best. You want to stay as close to the bar as possible without touching it. Sometimes people just need a little help at the ‘sticking point’. Also, some people benefit from just seeing your hands on the bar – they process it as you are taking some of the weight and sometimes they can follow through with the rep without any assistance.
Again, keep as good form as possible and keep looking at your patient, facial cues and body language give a lot away.

Safety Bars

No Spotter available

When there is no spotter available it doesn’t mean that people cannot lift to the maximum potential. Safety bars can be utilised as shown below. These bars can be used for bench press and similar exercises as well. I tend to do a body weight squat in and put my hands up as if I was to hold a bar. This will then give you a good idea of where the bars should go. Always do a practise run before your heavy set as you don’t want to have a shock of hitting the safety bars with the bar on your back.

Squat Spot

When spotting a squat two people are needed- one either side.
Ensure that you try to keep your good form to prevent any injuries which may occur if you need to take the weight of the bar.

How to enter Rack

When entering and exiting the rack it is important to stay as upright as possible. Walk forwards until the bars come into contact with the rack and then slowly lower into the brackets.