One way to make sure that you maintain correct form and stay safe while you are using barbell weights is to have a friend spot you while you are working out. It’s especially useful for exercises like bench press where, if you can’t lift the bar up, you’re stuck with a heavy bar on your chest and no way to move, but it’s also good for exercises like squats to maintain correct form and make sure no one gets injured. Here’s how to successfully spot someone.
The first thing that you need to do is position yourself correctly. Stand behind the person lifting the weights or the bench that they are using. Stand with your feet about shoulder width apart and bend your knees slightly. You should feel comfortable and relaxed.
Now that you and your partner are ready, it helps with many exercises that you help him position the weight initially. When he’s ready, help your partner either move the bar or the dumbbells into the correct position for the lift that you are doing. If your partner asks, help him count as he does the reps to make sure he does the correct amount.
That’s all there is to it, unless your partner runs into trouble while he’s lifting. If that happens, and your friends struggles to get the weight back up, you have to be ready to help support some of the weight and put it back on the rack, so make sure that you’re always paying attention and not watching the tv or other people work out! To help your partner, place your hands under the bar and help him lift it slightly. Most times you won’t have to lift much weight, just give it a little boost.
Having a spotter while you are using Olympic barbell weights can make sure that you stay out of trouble and don’t get injured while you’re lifting.
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