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The following tips are some of the reasons why spotters are an essential part of any weightlifting activity. The effectiveness and safety of weightlifting is dependent primarily on technique.
Incorrect technique can be harmful to weightlifters and result in serious injuries. Spotters can be useful in this regard since they can observe the weightlifting and ensure lifts are being done properly.
One of the most common causes of injuries from weightlifting is from dropping the weights. Individuals attempting to lift more weight than they are able to will drop the weights out of exhaustion or desperation. These dropped weights can fall on the weightlifter and lead to severe injury. Spotters can prevent weights from dropping by guiding the weights safely back to the rack or assisting the lifter in lowering them to the ground in a safe and controlled manner. Another way spotters can assist weightlifters is by preventing injuries from strain.
Sole weightlifters attempting to lift more weight than they are able will often experience strain injuries struggling to relieve themselves from too much weight. If a weightlifter is struggling, the spotter can assist them and keep them from having to strain and possibly injure themselves.
Weightlifting without a spotter can also lead to damage to equipment within your facility. Weight dropping or re-racking weights too hard can damage weights and equipment so using a spotter is a great way to protect weights and equipment from excessive wear and damage. Not using a spotter while weightlifting can also result in injuries to other members.
If a weightlifter becomes distressed while lifting and is not using a spotter they naturally try to free themselves from the weight and drop it. Depending on the proximity of other members, the falling weight could cause a serious injury. The very definition of training to failure is that your form will fail. Your muscles, at the end of the set, will have zero ability to get you out of trouble. Not to mention, most current training programs advise against lifting to failure anyway.
Just cut it out all together! This point also pairs up nicely with my earlier point of picking your exercises wisely. Going for your one rep PR when you have a spotter is great. Doing it at home by yourself is dumb. One way to mitigate the danger you put yourself in when training to failure is to use lighter weights for higher reps. Performing the same exercise with a much lighter weight for sets of 15 is going to put you in a much safer place. Doing both of those things will set you up nicely to lift without a spotter and not risk a problem.
This is another place where the dumbbells I already mentioned come into play. Backing off on weight and increasing reps combine nicely with the lighter weights that dumbbells can offer.
This will not only keep you safer, but you might be surprised at the effectiveness as well! I often see people sacrifice proper form in order to hoist up heavier weight.
Those same compromises in form are the culprits behind many an injury. I thought it important to mention that in addition to smartly choosing your exercises, sets, and reps, it is critical to perform those reps with as close to perfect form as possible. Proper form will do several things. Among them is reduce the weight you can do an exercise without it. Get attached to the process. Using proper form will actually make the exercise more impactful with less weight.
As discussed above, that increases the safety factor significantly. Perfect form will also inherently keep you safe. They get hurt because their form broke down during that squat. If all of your lifts are done with perfect form, you will significantly reduce any risk of injury while lifting alone! I hope that by using the techniques outlined above, you too can achieve the same results. As a last reminder of why all this is so important, I leave you with this rather disturbing, kind of funny video record of the dangers of lifting with no spotter.
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Type keyword s to search. Today's Top Stories. How to Eat Like Chris Hemsworth. Access exclusive muscle-building workouts and weight loss diets with our digital membership program. Men's Health. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Solo Intensity Technique 4: Dumbbell Drop Sets Drop sets are a fantastic way to continue a set after reaching failure.
Want a copy on the go? Exercise 1 of Play How to. Exercise 2 of Exercise 3 of Exercise 4 of Exercise 5 of Exercise 6 of Exercise 7 of Exercise 8 of Exercise 9 of Exercise 10 of Exercise 11 of Exercise 12 of On the last two sets, after reaching failure, perform forced reps by assisting with your nonworking arm. Exercise 13 of Exercise 14 of Exercise 15 of Exercise 16 of
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