Are you serious about pushing heavy weights at the gym? Then you will probably have a wingman! You know the one…your gym buddy who not only provides support during your lift but encourages you in a very vocal manner to push out that last heavy rep! So, what exactly is spotting?

We all want to push our limits and try to achieve the next PB. Unfortunately, our muscles don’t always agree with us when it comes to our physical ability. Spotting helps us push our limits by providing a method to lift heavier weights safely…and providing a peace of mind for when your arms or legs start to shake, not to mention the reduction in injury risk!

What Exercises Require a Spotter?

We generally talk about three exercises requiring spotting and this is based largely on having the dumbbells or barbells in positions above the body. These exercises are -

• Bench press

• Squat

• Dumbbell shoulder press

We must also remember the role of the spotter. They are not there to assist you completing your reps or to claim a new PB. Spotters should only involve themselves when the need arises. There is no point in trying to overload your muscles so much that the only way for you to complete the exercise is to get assistance from your spotter. Different exercises also require different techniques.

How to Spot a Bench Press

• Start by standing by the head of the lifter with your feet close to the bar.

• Use an alternative grip with the palm of one hand facing the palm of the other hand and positioned on either side of the bar at shoulders width.

• Follow the bar through its movement but do not interfere with the lift.

• When required grip the bar firmly with both hands and help lift the bar up and place it back in the rack.

How to Spot a Squat

• Allow the lifter to position themselves on the bar and give them space to move back and set up for the squat.

• Stand behind the lifter, allowing space for their hips to drop into the squat position.

• Have your arms positioned next to the lifter’s chest and under their arms and get into a squat position.

• As the lifter lowers into a squat, mirror their movement by squatting as well, keeping your arms positioned under theirs.

• Follow the lifter back up to the starting position.

• If the lifter requires help, then help them to stand up by supporting them under the armpits.

• Follow them back to the rack with your hands on the bar to help guide the bar onto the rack.

How to Spot a Dumbbell Shoulder Press

• Stand behind the lifter with the palms of your hand positioned by the forearms of the lifters

• As the lifter performs the shoulder press follow their forearms with your hands

• If you are required to help, grab the forearms of the lifter, and help them to safely lower the dumbbells

• Don’t push by the elbows as this will just push the weight into the lifter's face.

What To Do When Your Wingman Is Not There?

Unfortunately, your gym partner can’t always be pumping iron with you or maybe you train alone in your home gym. Either way you need another form of spotter. There are a variety of different spotter bars that are available to you.

Mirafit Power Rack Spotter Bars

Power Rack Spotter Bars are easy to use. You simply slide them through the holes on the steel uprights of the Power Rack and lock them into place with the cuff. To adjust height for squats or bench press simply slide both the bars into the desirable height. The bars are designed from solid steel and are chrome coated to provide affordable safety that you can trust when attempting those heavier lifts. These spotter bars are available in both 50mm and 60mm sizes. The 50mm size is suitable for the M1 rack, M1 half rack and the M100 rack. The 60mm size is compatible with the M2, M200 and M200S racks.

Mirafit M3 Safety Spotters

These highly robust Safety Spotters are made of 11-gauge steel and heavy-duty bracing. It is capable of handling any weight you train with. To provide an extra degree of safety the spotters come with safety pins to lock the spotters in place and protect against them being accidentally knocked out when weight falls on them. The barbell rest is 50cm long and features UHMW plastic liners to prevent damage to the barbells. The M3 Safety Spotter is compatible with the M3 Power Rack and the M3 Strongman Yoke.

Mirafit M2 60mm Safety Spotters

These black powder coated steel Safety Spotters will allow you to squat and bench with complete safety due to their robust, powder coated steel construction. Insert the peg of each spotter's arm into the rack and let the cuff lock it into place. The length of the barbell rest is 49cm, providing you with more than enough space to squat in. The high density UHMW plastic liners protect the spotters and the barbell from being damaged. This spotter is compatible with the M2 and M200 racks.

Mirafit M3 UHMW Flip Down Spotters

Like the M3 Safety Spotter, these Flip Down Spotters are compatible with the M3 Power Rack. The difference being that this spotter attaches between the two uprights of the rack on either side. To do this you simply fit the spotter onto the rack at the required height and let it flip down. You then insert the safety pins to make it more secure during use. Flip down spotters are an upgrade on the original “pipe and pin” spotters which the M3 rack is sold with as they are quicker to adjust. As with the M3 Safety Spotters the barbell rest has UHMW plastic liners to prevent damage when a bar makes contact with the rest. It also has UHMW liners to protect the uprights of the power rack.

Mirafit M3 Power Rack Safety Straps

Eliminate metal on metal damage to your barbell with the Power Rack Safety Straps. Instead of high quality steel catching the bar, these safety straps feature steel brackets and a strap that is certified to hold over 6500kg, giving you complete safety should you fail your lift. The steel brackets are also lined with UHMW to provide protection against scratches to your power rack.

Don’t let the lack of a gym bro affect your training. Spotter bars are robust pieces of equipment that can provide you with safety so you can focus on your lifts. These spotter bars are easy to adjust for a variety of exercises. So, keep improving by progressively overloading the body and not let the training load become a safety concern.

Written by guest author Brendan McBirnie.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength