If you have been benching at the gym for a number of reasons, then no doubt you might have seen two people at the benching press, one actually pushing the weight up and another there with their arms at the bar ready to catch the weight when it is done.
If you are interested in upping your weight to really get that extra pump when you are lifting, then you’ll know the benefits of having a partner. The right partner will know not just how to get you to those higher reps, but will definitely help to keep you safe, preventing that heavier weight from falling on you.
If you are lifting weights to the upp[er level of your ability - which is a key element of having muscle growth - then having a partner that has your back will be really important for reaching the upper levels without injuring yourself.
So how can you spot your partner when they are on the bench? What are the top qualities of a benching partner? What safety aspects do you have to be aware of when you are benching? What other exercises need spotting and how do you do that properly?
Well, if you want the answer to these questions and a whole lot more, then we would suggest that you keep reading. We have compiled an easy how-to guide for anyone who is looking to become the perfect spot for their partner. If you want someone to spot well so that you can increase your muscle, then we would recommend giving them these tips.
How To Spot Your Bench Partner Properly
Part of what makes you able to push your exercise to the next level is having the right spotting partner. Lifting is all about confidence, and knowing that the person is keeping you safe on the squat rack is very important if you’re going to be hitting those upper levels of weight training.
You’ll need someone there to catch the bar in case your muscles give out and you’ll drop the weight. This will result in it landing back on you and causing you some serious injury. Having a heavy weight land on you will cause you to lose some time at the gym, which could lead to muscle loss.
You’ll also need someone to help you to unrack and rack the weight again. Having the bar racked safely in between reps will allow you to get clear of the weight as soon as you finish your exercise. If you are pushing yourself to the limit, then having someone to take care of the weight admin will be very important.
The Benefits Of Spotting
Maxing out your muscles and pushing them to failure while having a heavy weight dangling over you will be a dicey mix. Having someone with enough strength and quick reactions to catch the weight in case it falls will be super helpful and keep you safe for the entire lifting process.
You’ll need to maintain constant communication with your lifting partner, especially when you are lifting the weight clear of the bar. You’ll need to make sure that you have everything that you need for a solid weight takeoff, signally verbally that you are ready to push your weight off the rack, with both hands firmly wrapped around the bar.
If you are spotting, you have to have your hands around or near the bar, but make sure that you are not doing the lift for the lifter! This is not a team effort, so make sure that you are simply holding it in place, completely prepared just in case your weight falls and you have to catch it.
Spotting Other Exercises
There are other exercises that you can spot, especially ones that involve a bar weight. If you are squatting with a heavy weight, then one of the main objectives will be to max out the muscles in your legs. This might lead to collapse, so you’ll need a spotting behind you, almost cradling you in case you fall.
Again, this will involve a lot of the safety features of the bench press. You’ll need to make sure that you are an appropriate distance behind the squatter, cupping the bar weight gently from behind but trying not to interfere with the lift itself. Again, you are not lifting the weight for your partner.
You’ll need to keep an eye on the squatter rather than the weight itself. If you notice that the squatter is shaking, then they might be approaching the limits of their capacity. Again, it is very important to have verbal communication between the person lifting and the spotter.
When you are reaching the limits of your lifting capacity, then you should communicate to your spotter that you want to drop the weight. If you give them plenty of warning, then you can avoid causing any injury for the both of you.
When you are lifting your dumbbells, then this can come with a certain level of mobility and range of motion that can be hard to mimic with other weights. You might not think that these need a spotter, but if you are pushing your arms to their limit, then you will certainly need a spotter.
The spotter should again be behind the lifter, cupping the weights gently but making sure not to lift the weight for the lifter. You should make sure that the elbows are not caving in, as this can happen when lifting heavy dumbbell weights.
If the weight falls, then this can cause injury, hitting the lifter in the face or on the arms. This is why it is important that you give the lifter complete coverage.