Spotting

Spotting is assisting a client during a lift to help protect them from injury.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 370.} A spotter may also offer motivation and help with forced repetitions, but safety is the primary responsibility.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 370.} The NSCA’s basics manual describes spotting as a skill that takes instruction and practice.^{2National Strength and Conditioning Association, NSCA’s Basics of Strength and Conditioning Manual, p. 30.}

The NSCA says free-weight lifts with the bar overhead, on the back, racked on the front of the shoulders or over the face typically need one or more spotters, with power exercises as the exception.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 370.}

In practice

• Use as few spotters as the load allows.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 371.} One is preferred if that person can easily handle the weight, because every added spotter raises the chance of a timing error.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 371.} For squats, one spotter at each end of the bar is common, and three may suit excessively heavy loads.^{4Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 342.} Add another once the load exceeds what a single spotter can handle.^{2National Strength and Conditioning Association, NSCA’s Basics of Strength and Conditioning Manual, p. 30.}
• Agree on how to handle the bar at the start, how many reps are planned and the signal that the client is ready.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 371.} Without that agreement, the spotter may take over too soon, too late or improperly.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 371.}
• The client should signal at the first sign a rep will fail; most need only enough help to get through the sticking point.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 371.}
• Don’t spot power exercises.^{2National Strength and Conditioning Association, NSCA’s Basics of Strength and Conditioning Manual, p. 30.} Teach the client to push the bar away or drop it, and to release it and jump forward if it becomes unstable behind the head.^{2National Strength and Conditioning Association, NSCA’s Basics of Strength and Conditioning Manual, p. 30.}