Use a rack… No need for a spot.
Of course that then would require more than one rack at the gym (rare), or lifting at home (as I do).
Just make sure the person you ask knows how to spot. Tell them exactly what you want, e.g., unracking, assistance only when the upward movement is compromised, etc. And no panting when you look up a guy’s pair of shorts while benching either! And never, ever let a person spot you while squating whose name ends in DOG.
Avoids - ROFL!!!
Bottom line, ask for the spot, I don’t think I have ever said “No” or had anyone tell me they wouldn’t spot me. Avoids is right on, make sure to tell them what you expect. I can’t stand the guys who will let you strain until the weight is stuck on your neck. But that’s usually my fault for not telling them to keep the bar moving.
Good Luck!
Chessie, as far as I’m concerned, most people don’t know how to spot properly, at least not at the toolbox where I train.
Stick with the power rack for spotting yourself on BPs.
Most people are completely cool about being asked for a spot. I’ve never turned down anyone who asked for one, and the only times I’ve ever been turned down were when people told me they wouldn’t be of much help if I couldn’t get the bar up myself. Even they tend to agree to spot you, though, when you reassure them that you’re not one of those fucks who expects them to assist you in partner rows. Just be explicit about what you want your spotter to do.
For example: I’m doing a triple. I’m going to grip the bar here, so I suggest you position your hands here. I expect to get this on my own, so you’re really here for safety’s sake. Do not touch the bar unless I say “take it.” If I grunt, curse, or say anything other than “take it,” do not touch the bar. Now, if you’ll hand off on three…
The more clearly you lay out what you want in a spot–especially from a stranger–the better spot you’ll get.
Chris, i have to agree. people are generally helpful, but not always knowledgeable about what to do. they can screw up your efforts if they see you struggling and grab the bar before you have a chance to do it yourself. i often get asked to spot because a lot of the guys know me around the gym now. (i think they respect me too, since i’m not using the pink dumbells). i have to ask them what they plan to do on the set, number of reps, etc. before i spot so know what my job is.
wasn’t there an article about how to do a good spot on here somewhere?
I guess it depends on the day I’m having… If it is a gym regular I help him out as I would expect the same of him.
It throws me off sometimes when a newbie asks me to spot him… Don’t know his style or rythym and I might end up doing some ugly deadlift/rack pull thing off his ribcage.
The tough spots for me are when the guy reeks and every repetition gets harder for me to spot since I’ve stopped breathing… especially the squat spots, where you have to hold the guy by the sides of his torso and his stinking pits are in close proximity.
Usually girls at my gym don’t ask for spots… but I would be there as it is the courteous thing to do, although none really rack up the weights that would garner a true spot “need”…
i wonder how many people out there have names that end in DOG?
anyways, i almost always train alone, and never ask for a spot. i have never missed a lift or needed help. i guess i kinda know what i can handle.
P-Dog… boy if only you could see me now… I’ve stood up and given you quite a standing ovation!! Thanks so much for your input!
Not here for tea and biscuits either, just wanted some HELPFUL advice in an area I was concerned about… as I said I’d like to push myself to fatigue and if that involves someone HELPING me then I wanted to know… A.If in fact it was annoying to other members of the gym and… B.How to go about it…
Thanks,
Chess
Greekdawg
fixed that…I let motherfuckers strugle and die with that shit. Then as I pick it up and rack it, I say…
“it was all you man.” They usually never have me spot them again.
LMFAO
Chester
You have a major advantage when asking for a spot in that you are female. I know of no man who would refuse a female a spot on bench or especially squats! mmmmmmm
Personally I don’t trust anyone enough to spot me, but I will gladly spot for anyone else. Just have to negotiate what it is you are prepared to do and what it is they want. Can be frustating if you don’t. Had one guy who wanted a spot on the bench and then preceded to perform a set of six but caught the bar about 4" off his chest on every rep??? (He was a newbie BTW)Couldn’t be bothered to ask why, I’m sure it would have taken all year to set him straight.
its only annoying if its excessive and for a lame exercise. i was once asked to spot a guy doing alternate standing dumbell curls. he proceeded to grab like 80lb dumbells, strap in with his wrist straps, then have me help him with every single fucking rep for about 8-10 reps. the coolest part is that he was hella grunting and breathing hot air on my face. i almost kicked him in the balls!
if you need help with a couple of reps on the bench press then feel free to ask. but wait until that person is done with his or her set. oh and be prepared to repay the favor.
P-dog
Why didn’t you just refuse?
If he had have asked me I would have given him a ‘are you mental stare?’ and said ‘are you serious?’ To me this person is taking the serious piss.
I once had a guy ask for a spot on… drumroll… shrugs!
WTF!!!
LOL Maybe he just wanted to be close to you. I can’t imagine spotting someone for shrugs would be anything but an intimate afair. You’d have to be pressed up against their ass just to get hold of the bar! Or you could do it face to face, man to man!
Chester try my line, “You! Over here! Now!” That works.
I saw the two biggest bodybuilders at World Gym, both in the Mr. Colorado competition, spot each other on a seated cable row by having one pull back on the other’s lats. They had some huge lat-handles, but I don’t know if that works too well.