This chapter provides guidelines and strategies for performing and teaching safe, effective lifting and spotting techniques. When you execute exercises correctly, you reduce injury risk and make training more time-efficient.
The first half of this chapter focuses on:
Fundamental techniques for performing and spotting exercises
Use of weight belts during lifting
It is assumed that you’re already familiar with these exercises. For that reason, this chapter presents guidelines based on the most commonly accepted methods of execution.
Two common grips:
Pronated grip (overhand) - palms down, knuckles up
Supinated grip (underhand) - palms up, knuckles down
Two less common grips:
Alternated grip - one hand pronated, one supinated
Hook grip - thumb tucked under the fingers (used for Olympic lifts like the snatch or clean)
Another variation:
Grip width varies by exercise:
Common (shoulder-width)
Wide
Narrow
For standing exercises: place your feet slightly wider than hip-width, with both the heels and the balls of the feet in contact with the floor.
For seated/supine exercises: use the five-point body contact position:
Head on the bench or pad
Shoulders/upper back on the bench
Buttocks on the bench or seat
Right foot flat on the floor
Left foot flat on the floor
This positioning helps maintain spinal stability and balance throughout the movement.
Exhale through the sticking point (the most strenuous part of the rep).
Inhale during the eccentric phase.
Valsalva maneuver may help experienced lifters stabilize the spine during heavy lifts:
Involves exhaling against a closed glottis
Increases intra-abdominal pressure
Should not be held longer than 1-2 seconds
A full range of motion (ROM) is ideal for flexibility and joint health.
In some situations, partial ROM is used due to mobility limitations or specific technique needs.
Controlled movements help you get the benefits of ROM while maintaining proper positioning.
Fast/explosive lifts (e.g., power clean) still require correct form and control.
Recommended for exercises that stress the lower back and for near-maximal or maximal loads (e.g., squat, deadlift).
Not needed for lighter loads or for exercises that don’t stress the lower back.
Can reduce risk of injury but may reduce abdominal muscle activation.
Spotter’s responsibilities:
Ensure safety of the lifter
Assist with forced reps (if needed)
Focus on proper form and injury prevention
Overhead, bar-on-back, or front-of-shoulder exercises: these are challenging and require more spotting skill.
Over-the-face exercises (e.g., triceps extension): spot with an alternated grip and return the bar safely.
Dumbbell exercises: stay close to the dumbbells, ideally at the wrists or forearms, not the elbows.
Do not spot power exercises: (e.g., snatch, power clean). Instead:
Clear the area
Teach athletes how to safely drop or move away from the bar
Number of spotters:
Determined by load, athlete/spotter strength, and experience
Heavier loads may require multiple spotters
More spotters increase safety but also increase complexity of coordination
Communication between athlete and spotter:
Before lifting, the athlete should communicate:
How the bar will be lifted
Number of reps
Timing for help
A liftoff is assistance from the spotter to help the athlete move the bar or dumbbells from the rack or supports into the start position of the lift.
Typically used for:
Bench press
Shoulder press
Squatting from low supports
The liftoff requires coordinated verbal cues between the athlete and spotter (e.g., “One, two, three”).
The spotter should confirm the athlete has full control before moving away.
Amount and timing of spotting assistance:
Spotters should be trained to recognize when to help:
Sticking point of a rep
Total failure
When a verbal or visual signal is given
The spotter should respond immediately and smoothly, ensuring:
The load doesn’t abruptly shift
Safety of both athlete and spotter is maintained
Key points:
Spotting is essential for exercises where weights are lifted overhead, over the face, or behind the back.
Power exercises are not spotted; instead, athletes must be trained to miss lifts safely.
Proper communication between the spotter and athlete is essential.
Spotting may require multiple spotters depending on load and complexity.
A liftoff may be required to safely begin exercises like the bench press.
Safety is the top priority when conducting strength training.
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