Performing compound exercises such as the barbell bench press and barbell squats is a great way to build on some muscles as they target several muscle groups simultaneously. These are some exercises that you might want to consider adding into your workout in the gym. However, as the weights get heavier, it can be difficult to lift the weights in a safe manner, especially if you're not training with a personal trainer. Therefore it is important to know how to help spot your partner safely when conducting compound exercises.
Having said that, as a spotter, you do not want to be spotting your partner incorrectly, as you could be endangering not only your partner but also yourself. Likewise, you do not want to be helping your partner out too much as this might affect their progress. A spotter should only be assisting when their partner is unable to control the weight. In this article, we will be providing you with some advice on how to spot your partner the right way !
1. Barbell Squats
Position your hands close to your partner’s back as they unrack the barbell
Keep your feet shoulder width distance similar to your partner
Important to spot your partner, not the bar.
Stand behind your partner and position both arms under your partner’s arms
Move with your partner and mirror their squatting position
Be prepared to assist if form or control is being compromised
Help your partner to safely rack the barbell
2. Barbell Bench press
Position one arm over and one arm under the bar (mixed grip)
During the set, pay close attention and move with your partner but do not touch the bar
Only interfere when form or control is compromised
Help your partner to rack back the bar
3. Dumbbell shoulder press
Position your hands below the elbow or around the lifter’s wrist
Do not touch the lifter until form or control of the weights are compromised
If help is required, push the weight upwards at the elbows or wrists NOT inwards.
Be very sure to pay full attention towards your partner when spotting him or her. If your partner calls for help, do go to their aid. Similarly, If you notice a sudden dip by your partner when lifting, do immediately assist your partner in the right way. By having a partner spot you during compound exercises makes it much safer to carry out these exercises. This would inadvertently maximize the benefits one can get as they would be more likely to train close to failure with the reassurance that your partner can assist you when you are struggling to complete the lift.
If you prefer to have a professional there to guide and spot you, our personal trainers are always here ready to help. Our trainers will be here to pay you their fullest attention and guide you with the proper form on various exercises to help you achieve your fitness goals. So come on down to train with Celebrity Fitness Trainers at FITLUC and #GetThatFITLook. Our dedicated trainers are more than happy to help you customize a training program and provide you with the right nutritional advice to help you achieve your fitness goals ! So what are you waiting for? Drop us a WhatsApp message at +65 8812 0110 or book a personal training trial with one of our dedicated trainers to explore if personal training is the best choice for you!
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