{"id":24175,"date":"2020-01-16T12:32:28","date_gmt":"2020-01-16T17:32:28","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=24175"},"modified":"2020-01-17T10:36:03","modified_gmt":"2020-01-17T15:36:03","slug":"spotting-mistakes","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/spotting-mistakes\/","title":{"rendered":"4 Spotting Mistakes People Make In The Gym"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">If you and your training buddies lift heavy, it\u2019s important that you all master the art of spotting. Not only do good spotters keep everyone safe, but they can also help you unlock greater levels of strength\u2014if they avoid common spotting mistakes and do it correctly, of course.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>What Is Spotting?<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">\u201cSpotting, by definition, is the act of assisting\u2014or being ready to assist\u2014in a heavy lift so that a person can safely complete that lift,\u201d<b> <\/b>says William P. Kelley, D.P.T., A.T.C., C.S.C.S., owner of <a href=\"https:\/\/ariesphysicaltherapy.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">Aries Physical Therapy<\/span><\/a> in Fort Lauderdale, FL. Spotting is particularly important when someone is lifting at or near their maximum potential, and can ensure they lift that weight\u2014and reap the accompanying strength benefits\u2014safely. Powerlifters, for example, use spotters during training all the time, because they frequently lift heavy-as-possible weights.<\/span><\/p>\n<p class=\"p4\"><span class=\"s1\">Spotting is typically only used for exercises in which failing to complete the lift would be dangerous. In certain barbell exercises\u2014like <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/improve-squat\/\" target=\"_blank\" rel=\"noopener noreferrer\">squats<\/a> and bench presses, for example\u2014the lifter could get pinned under a heavy weight. Or, if they have to drop the barbell, other gym-goers could get hurt. <\/span><\/p>\n<p class=\"p4\"><span class=\"s1\">Spotting isn\u2019t necessary for <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/improve-your-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">deadlifts<\/a> (people usually fail them while the weight is close to the ground), Olympic lifts, or any exercise where people aren\u2019t lifting maximum weight.<\/span><\/p>\n<p class=\"p4\"><span class=\"s1\">To stay safe in the gym, avoid these four common spotting mistakes. <\/span><\/p>\n<h2 class=\"p4\"><span class=\"s1\"><b>Mistake #1: Getting Distracted<\/b><\/span><\/h2>\n<p class=\"p4\"><span class=\"s1\">One of the most dangerous spotting mistakes you can make as a spotter is to not pay attention. Whether you\u2019re scrolling through Instagram, chatting with another friend, or watching people in the gym, mentally checking out while your training buddy works through a heavy lift makes it hard to jump in if you\u2019re needed. <\/span><\/p>\n<p class=\"p4\"><span class=\"s1\">\u201cIt\u2019s easy to think the lifter you\u2019re working with will complete every rep successfully, but there\u2019s always a chance things could go sideways quickly,\u201d <\/span><span class=\"s3\">says <a href=\"https:\/\/deansomerset.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">Dean Somerset<\/span><\/a>, C.S.C.S., an exercise physiologist in Alberta.<\/span><\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/post-workout-soreness\/\" target=\"_blank\" rel=\"noopener noreferrer\">How To Tell If Your Post-Workout Soreness Is A Problem<\/a><\/strong><\/p>\n<p class=\"p4\"><span class=\"s1\">If you\u2019re not ready to help, your friend \u2014 not to mention, passersby \u2014 could get hurt. So do everyone a favor and take your job seriously. \u201cThe best way to spot is to simply be alert, responsive, and present during the set,\u201d Somerset says. \u201cSave the daydreaming for after the set.\u201d\u00a0<\/span><\/p>\n<h2 class=\"p4\"><span class=\"s1\"><b>Mistake #2: Helping <i>Too<\/i> Much<\/b><\/span><\/h2>\n<p class=\"p4\"><span class=\"s1\">On the other end of the spectrum, some spotters are a little too present, and assist with lifts when they\u2019re not needed. <\/span><\/p>\n<p class=\"p4\"><span class=\"s1\">While this common spotting mistake isn\u2019t exactly a safety concern, it limits the effectiveness of the exercise\u2014and can ultimately stall the lifter\u2019s progress. \u201cProviding too much support detracts from the lifter\u2019s effort, making the lift too easy for them,\u201d Kelley explains.<\/span><\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p class=\"p4\"><span class=\"s1\">Sure, it\u2019s important to be ready to help your lifter, but you should only jump in if the lifter can\u2019t move the weight on their own, or the weight begins moving in an unsafe path. (Keep an eye on a barbell that drifts over the lifter\u2019s face during a bench press, or too far backward or forward during a back squat.)<\/span><\/p>\n<p class=\"p4\"><span class=\"s4\">E<\/span><span class=\"s1\">ven when you <i>do <\/i>assist with a lift, \u201conly provide as much support as needed for the weight to continue moving in the right direction and allow the lifter to struggle through the rep,\u201d Kelley says. By offering the right amount of help, you can help the lifter reap greater benefits from their training\u2014while keeping them safe. \u201cA good spotter is one you don\u2019t even know is there until you absolutely need them,\u201d Somerset says.<\/span><\/p>\n<h2 class=\"p4\"><span class=\"s1\"><b>Mistake #3: Standing Incorrectly<\/b><\/span><\/h2>\n<p class=\"p4\"><span class=\"s1\">Even if you\u2019re mentally ready to assist your lifter when needed, you won\u2019t be much help if you\u2019re not standing correctly. <\/span><\/p>\n<p class=\"p4\"><span class=\"s1\">For example, if you stand too far away from your lifter while they attempt a back squat or bench press, you won\u2019t be able to get to the bar quickly enough to assist when the weight gets too heavy, Kelley says. Similarly, if you stand in a weak position (like with your weight on your toes), you may struggle to generate enough force to lift the weight when needed, which puts both you and the lifter at risk.<\/span><\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/trap-bar-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 Times You Should Deadlift With A Trap Bar<\/a><\/strong><\/p>\n<p class=\"p4\"><span class=\"s1\">When spotting, stand as close to the lifter as you can without getting in the way of their movement, Kelley says. This way, you can jump in quickly and efficiently when they need help. Stand in a narrow squat or lunge position, which allows you to absorb and generate maximum force.<\/span><\/p>\n<h2 class=\"p4\"><span class=\"s1\"><b>Mistake #4: Being Too Hands-Off<\/b><\/span><\/h2>\n<p class=\"p4\"><span class=\"s1\">Like standing too far away, not having your hands on (or near) the bar while your lifter performs the exercise can make it hard to react quickly when needed. <\/span><\/p>\n<p class=\"p4\"><span class=\"s1\">That said, whether or not you actually grip the bar while spotting is up to the lifter. \u201cSome lifters like the mental security of hands being there, while others don\u2019t want you to touch the bar until it\u2019s absolutely necessary,\u201d Kelley says. <\/span><\/p>\n<p class=\"p4\"><span class=\"s1\">Check your lifter\u2019s preference before they start the set and act accordingly.\u00a0<\/span><\/p>\n<p class=\"p4\"><span class=\"s4\">E<\/span><span class=\"s1\">ven if your lifter wants you to be mostly hands-off, though, your hands should always hover under the bar, Kelley says. This way, you can act fast and grip the bar as soon as needed. <span class=\"Apple-converted-space\">\u00a0 \u00a0<\/span><\/span><\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook community,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you and your training buddies lift heavy, it\u2019s important that you all master the art of spotting. Not only do good spotters keep everyone safe, but they can also help you unlock greater levels of strength\u2014if they avoid common spotting mistakes and do it correctly, of course. What Is Spotting? \u201cSpotting, by definition, is<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/spotting-mistakes\/\">Read More <span class=\"screen-reader-text\">4 Spotting Mistakes People Make In The Gym<\/span><\/a><\/p>\n","protected":false},"author":198,"featured_media":24176,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9],"tags":[],"class_list":["post-24175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - 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