By Melissa Haug
Kansas State Collegian
Training to the point of muscular failure is a great way to stress the muscle fibers for added growth, but this type of lifting can be serious business, especially when using heavy free weights. When attempting to lift heavy weights, it's crucial to find a lifting partner, or spotter, to avoid injury and ensure safety.
A spotter serves the purpose of assisting as needed in order to execute the exercise. When you're filling the role of spotter, there are some key guidelines to remember to promote safety in the weight room.
n Move all loose plates, barbells and dumbbells away from the area to avoid tripping on them.
n Communicate with the lifter as to how many repetitions you plan to attempt.
n Pay attention to your lifter at all times. Avoid checking out that good-looking girl at the cable machine or the cute guy with the heavy dumbbells.
n Assume proper body position: hands as close to the weighted bar as possible without hindering the lifter's range of motion.
n Ask the lifter if he or she wants your hands on the bar or not. If so, use one of two appropriate hand grips (closed grip: thumb wraps around the bar).
A) Pronated grip: knuckles up, gripping on top of the bar
B) Supinated grip: palms up, gripping underneath the side of the bar
n Keep knees slightly bent with your back flat so you are in a safe position to "catch" the bar if necessary. This ensures use of leg power and prevents injury to your back when lifting the weight.
n Double check to make sure the bar is evenly loaded.
n Use effective communication. One word or a short phrase, like "take it," works well for times when the lifter needs the spotter to take the load. Spotters might need to assist in "lift-off." A verbal command or signal needs to be established to ensure both lifter and spotter are ready at the same time. Counting "1, 2, 3, lift" works well.
n Don't be afraid to offer encouragement. This might help the person being spotted to execute the last few repetitions. Choose your spotter wisely. Pick someone who will keep you focused and act responsibly when necessary.
Melissa Haug is a senior in public health nutrition and dietetics and a nutrition consultant and American Council on Exercise certified personal trainer at Peters Recreation Complex. Please send comments to sports@spub.ksu.edu.
