A brief overview of spotting someone at the gym

     As I settle into the new home and surrounding area my routine is starting to come back to me. This morning, I was able to get up early (4:15am) read my fitness textbook (I plan on scheduling the practical portion of the CSCS exam, so studying is a must). This is a part of the studying process. I'll read, take notes, plan out a blog post then write to help me study. I also plan to incorporate more workout plans that fit the NSCA templet in terms of reps, sets, work rest ratios and time of season for various sports to reinforce learning. Hopefully with this plan I will be able to pass the second portion of the exam. I was so close at passing with just reading the book with extra time and dedication I'll pass the second portion. As I am learning with trying to get side hustle personal training gigs the CSCS certification never comes up in interviews. Most places only care about the Personal Training cert. That in itself is a decent cert, but CSCS goes so much deeper into fitness and a lot more detailed.

    Anyway, today's studying revolved around the basic understanding of a spotter's role in the weight room. By definition the spotter assists in the execution of an exercise to prevent injury. A few months ago, a bodybuilder died due to faulty spotting during a back squat. A good spotter would have taught the lifter the proper way to drop the weight. For reference a back squat is either lifting the weight or instructing the lifter to drop the weight behind you...not in front like the video.  Ancillary roles include motivation and force reps with a certain exercise. Scott Cochron, the former strength and conditioning coach at University of Alabama and University of Georgia is famous for his unique motivational techniques. That would be the pitcher perfect strength coach in terms of motivation. 

    Exercises that require the lifter to perform a lift overhead (shoulder press), bar on back (back squat), racked on shoulders (front squat) or over the face (bench press) all require spotters to ensure the lifters safety. Communication between lifter and spotter is paramount. Before spotting ensure you and lifter are on the same page in terms of a "lift off", how many reps is the goal and some sort of signal either verbal or physical to have the spotter relieve the lifter after exhaustion. 

     Barbell exercises over the face should be spotted with an alternated grip to prevent the bar from rolling back into the lifters face.

    

Alternated grip used during a bench press exercise.

 Dumbbell exercises require slightly more technique. Spotting should be close to the wrist as possible. Spotting at the elbows could potentially lead to injury. For the squat variations the ideal scenario is to perform them in a power rack and be as tall and strong as the lifter. If not, then have two spotters (one on each side of the bar hands clasped a few inches below the bar).

    For power exercises such as the power clean or snatch no spotters are required. The spotter should teach beforehand or instruct the lifter the proper way to drop bar (either push the bar away or push the weight in front). In terms of a power clean the lifter should push the weight away while the snatch it is the opposite.