|2 person spotting|
With 2 people you have the security that if the bar drops completely from the squatter, the spotters will be able to safely take the load of the weight.
Positioning: stand at opposite ends of the bar, with feet shoulder width apart and knees slightly flexed. Hold hands in a cupped position ~ 2-3″ below the ends of the bar. As client starts moving down, continue to bend through the knees, ensuring your hands remain 2-3″ below the bar.
If client struggles/fails, both spotters should grasp the bar and assist the client to lift bar back into the starting position, ensuring they employ a similar/steady lifting cadence.
Critical point: It is absolutely necessary that spotters communicate. Both spotters should have a signal to know when to jump in safely. If one spotter decides to help while the other doesn’t, the lifters balance will be thrown off and they risk significant injury.
|Barbell Bench Press|
1. Stand behind your lifter here. You might want to ask the lifter if they need a “lift-off” (an assist lifting the bar off the rack before the first rep begins).
2. You should also ask the lifter how soon they would like your help: immediately or whether you should let them struggle with the weight before jumping in. Generally, for a novice you should jump in immediately, whereas you might permit an advanced lifter to struggle with the weight for a bit.
3. From there, let the athlete lift and when you see him or her reach a point where they are unable to move the bar, use a reverse grip (one overhand and one underhand), to ensure you can pull the bar up should the lifter fail during the lift.
|Dumbbell Shoulder Press|
The trainer (standing behind the bench) should assist the client to get the weights into position.
All spotting assistance should be provided by grabbing client’s wrist/forearm (and not spotting at the elbow).
|Dumbbell Chest Press|
The trainer (standing behind the bench near the client’s head) should assist the client to get the weights into position. All spotting assistance should be provided by grabbing client’s wrist/forearm (and not spotting at the elbow).
|Mirror Client Level||Details|
|Travel alongside client||Details|
|Consider self-spotting option|
Provide a chair or dowel or move near a wall or counter top to allow client to self-spot / secure their position and set-up.