Squat spotting: set the system first
Before the bar even moves, make sure the basics are right: safeties set, rack height correct, and the lifter knows if you’re doing a handoff (monolift) or a walkout (combo rack).
For heavy squats, use side spotters. Your job is to guide the bar and keep the lifter upright—not to curl the entire load after a collapse.
Stay close, hands ready, eyes locked on the lifter’s hips and the bar. If the lift stops moving or the lifter calls for it, act immediately and together.
One rule: no surprises. Communicate clearly before the set (“On you,” “I’ve got you,” “Take it”) and stick to the plan.
Bench spotting: clean lift-off, clean rescue
A good bench spot starts with the lift-off. Use a controlled grip and help the bar move out to the start position without changing the lifter’s shoulder position.
Once the bar is over the chest, your hands hover—close enough to help, far enough to not touch. Don’t “shadow” the bar so closely that you bump it on the way up.
If the rep stalls, assist only as much as needed and guide the bar straight back to the hooks. Keep it smooth—panic is how wrists and shoulders get tweaked.
If you’re not sure what the lifter wants for the handoff, ask. Every lifter is different and the details matter.
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Train with the crew, get eyes on your lifts, and make the small adjustments that add up fast.