Do you need a spotter?

My spotter is manning the camera. Usually he's at the end of the bar, giving a little help when I need it!

Yes. Sometimes you do.

And for those of you who don’t know what a spotter is, let me explain.

A spotter is usually a training partner who helps you get the weight up.

And, depending on your wants and needs, stays with you through your set, from start to finish.

But a spotter can also be an individual you call over once you’re at the gym to help you during a set.

The initial rep

Just that first repetition (rep) can take a lot out of you if you’re using heavy weight or even moderately heavy weight. So much, in fact, that you may not have any steam for subsequent reps.

With a spotter to help you up with the weight–whether dumbbells or barbell–you have more power to go longer. So you can get more reps, which is a good thing. More time under tension helps you build strength and muscle size, too.

Plus, working with  a spotter allows you to work out with greater confidence. You know that he/she is there to help you if you need help.

So maybe you pick up heavier DBs than you’d normally use. Or you’d go for that extra rep you wouldn’t attempt if you were alone. Or perhaps you’d go for a full range of motion when you might otherwise be tempted to shorten it…for safety’s sake.

Speaking of which…a spotter also provides the safety factor.

I have a rotator cuff (in the vicinity of the front of the shoulder) that acts up from time to time. Doing chest flyes, where you lower DBs out to the sides of your body, can pose a lot of stress on that area. A spotter acts like a “bumper,” preventing me from lowering the DBs too low.

Sounds extreme, but basically I know there’s no way I’m going to wrench my shoulder out of its socket during the movement. 

A spotter also helps you get in position without a lot of potentially dangerous movements.

For example, a seated one-arm triceps extension. You’re sitting on a straight-back bench. You extend your arms overhead. Your spotter places the dumbbell in your hands, which you cup between both hands before starting the exercise. So you avoid hoisting it overhead all by your lonesome and potentially tweaking something.

Or, consider doing lying triceps extensions (aka skullcrushers). You are supine on the bench, arms extended over you. Your spotter positions the bar above your torso so you can easily grasp it where you need to. And he/she is there (hands under or on the bar) to keep you from whacking yourself in the face with the bar.

I could go on and on about the benefits of a spotter. So many exercises…and so many ways a spotter can help. 

So a good spotter is a very good thing, indeed.

When you don’t have one, you must make extra efforts at staying safe in the gym.

When you do have one, you must still make sure to exercise safely. But you have another person to help you do that.

A good spotter can be MADE

No one will know instinctively what you want or need. It’s up to you to communicate.

Some people like spotters just to help them get the weight up in the air on that first rep.

I like a spotter to stay with me through the set, give me just enough assistance to help me maintain my rhythm and to take heavy weights out of my hands when I’m done my set.

But NOT to do the work for me. A good spotter doesn’t help too much! You want to know that, for the most part, you are doing the work.

But it’s certainly worth a bit of discussion and trial and error to get someone who can reliably help you. You may not have him or her with you all of the time (I don’t), but even for once in a while, it’s a blessing.

A good spotter encourages you and even pushes you (within the boundaries of safety), so it can be motivating!

And, it makes working out a bit more fun! 

But, p.s., don’t let a spotter bully you!

I did once many years ago and ended up fearing a broken cheek bone from a DB that came down on my face. 

My fault, really. I should have stopped the exercise when I felt I couldn’t safely perform another rep.  I didn’t have the strength to control the weight, but I trusted him. And he was pushing me to do more.

Sigh. You’re in a vulnerable position and you need to be able to trust your spotter.

But he wasn’t able to control the DB’s path once my arm gave way.  

Bad spotting. It can and does happen. You’ll even see spotters gaze around the gym when they should be focused on their training partner.

So, be picky.