How to Spot a Gym Bro Correctly (Squats, Barbell Bench Press, Dumbbell Press)

How to Spot a Gym Bro Correctly (Squats, Barbell Bench Press, Dumbbell Press)

What’s going on guys, I’m Brian and I’m Joe. In this video we’re going to discuss with you all the proper forms of spotting that are out there for the most common exercises. Of course we were kind of inspired to shoot this video because we see spotting done incorrectly in the gym, all the time, on pretty much every exercise, all the way from someone holding on to the barbell the entire time while the other person’s lifting which of course completely negates the lift all the way to just, wrong form in general, where it looks like a person doesn’t even know what they’re doing. For today’s video where you going to go over the most common exercises and how to spot correctly to keep you guys safe. We’re going to start with how to spot someone utilizing dumbbells, either on a shoulder press or bench press. Then we’re going to go over to spotting someone on squats, and then finish up with spotting someone on the most popular barbell bench press. There are three key points to remember when spotting someone on a given lift. The very first thing you want to keep in mind is, safety! Your role as a spotter is to keep the lifter from being pinned under the weight and in order to maintain safety you have to have proper form if the lifter does not even have proper form, they shouldn’t even be doing the lift to begin with. So ensuring that that is in place before even attempting to spot that lifter and then last but not least is communication You want to have good communication between the lifter and the spotter the liftershould be telling the spotter how many reps they are going to do, whether or not they need a “lift off” on an exercise like the bench press, and potentially if they’re going to be doing any negative repetitions at the end of the set. Alright so if you guys are ready, let’s go ahead and get started! Alright so for the first form of spotting we’re going to be talking about today, is spotting someone using dumbbells. Now Joe is over here, he’s going to be doing some reps on the dumbbell shoulder press of course these same rules can apply for either the shoulder press, the Arnold press, even flat bench press or incline bench press as well using dumbbells. Of course for all these exercises it’s completely find a system at the beginning to get into that starting position. You’re going to be spotting them underneath the elbows to get into that position and during the lift. Now the one thing you want to avoid, I see a lot of people trying to spot someone either holding on to their wrist or holding on to the weights themselves. You don’t want to do that. Stay underneath the elbows. So we’re going to have Joe here go ahead and get in that starting position at the bottom. If he needs any help we’ll be right there, and he’s going to start performing some reps. Now I’m going to be following him through the entirety of the movement up and down, and as you can see I’m not touching his elbows, but I’m right there to assist him getting over any sticking points he’s having difficulty with or if you begin begins to fail, you can tell if he begins to fail because the weights are going to stop going in the upward direction they’re going to start falling back down before he completes the rep. So on this one go ahead and start to fail Joe and see the weights come back down and you’re just going to push up on his elbows. You’re not going to bring them in, you’re just going to push them straight up. That’s it! So, pretty easy, pretty straightforward, now like I said one of the general rules of thumb is you want to start with that communication there so if Joe was telling me he was shooting for 10 reps, most likely I’m already thinking that well maybe he might need help at reps seven, eight, nine, or especially 10. Most likely you want to hit failure around 10. So just be aware of that you don’t want to be standing back here in the entire time and you don’t want to be holding on to his elbows the entire time either, I hate that. So that’s enough for spotting someone with dumbbells, now he’s going to take over and talk about spotting someone doing squats. So now we’re going to show you how to spot somebody doing a back squat. Now this can be done with two people. You would have one person on either side of the bar and those spotters would follow the barbell with the lifter through the entirety of the lift and only touching the bar when necessary and that is at the point of failure or the lifter needs help through their sticking point. So today we are going to show you how to spot somebody on the back squat with only one spotter. Before we begin, we’re going to let the squatter get into place, they’re going to unrack the weight and then they’re going to step back and get into position. Before we even get closer to them, we let them get into position. You want to get set up with a slightly staggered stance, nice wide stance because you want to have a real stable foundation and what you’re going to do, is as the lifter goes down you’re going to bring your arms under their arms, again not touching a lifter unless it is necessary and if you lifter starts to fail, they start to go back down, that’s when you want to squeeze their lats and put your hands on the chest to keep them from tipping forwar and help them bring the weight back up. What we’re going to do is we’re going to go through about five reps and show you what that looks like. All right here we go! Now on this one, I’m going to fail. There you have it. That’s how you spot someone on the back squat. Alright so now I’m going to show you all how to spot correctly on the barbell bench press. Now of course this is a very popular exercise, but at the same time I see people performing this spot, incorrectly on this exercise all the time in the gym, so I want to make sure you guys know how to do it correctly. Now of course I can’t emphasize this enough, if there is way too much weight on the barbell and someone asks you to spot them on that if you feel uncomfortable in any way it’s okay to say no to them, now you also have the other option to get a second person to assist with the spot, just like on squats where each of you stand on either side of the barbell and assists from there, that’s fine too. Now of course you’re not responsible for lifting all of the weight by yourself, that’s not how spotting works. A lot of times when I spot someone on bench press I’m just helping guide them, when they get to that sticking point. I may only use a couple fingers to get them past that and that’s really all you should be doing. You shouldn’t be having to lift all of the weight on your own. Now let’s talk about form. Joe go ahead and grab the barbell. Now first let’s talk about foot position. You’re not going to be standing back here with your feet way back behind them because you’re going to have to bend over and that’s going to throw you off balance. What I do and what I see most people do is you’ll keep one foot in the back and I have it slightly angled to the side, and then with my right leg, I’ll actually step forward and put it almost parallel with where their head is my knee is almost equal, parallel with their ear actually and that’s going to help me maintain my center of balance during the entire time, especially when I have to jump in and help them. Now as far as hand position goes, I see this performed many ways to. The preferred method that I see most people doing and what I do and I feel comfortable doing is, I do a mixed or reverse grip which of course we’re not gripping the bar, but i’ll have my left hand in a supinated position and my right hand in a prone position, and that’s going to give you the most power. If I have to jump in and lift the barbell up. Of cours, one other key point or tip that I do too, I don’t lift the weight up with my back I actually squat down a little bit as they’re lifting, and lift up with my legs a little bit, as well as my arms and upper body to. Kind of using my entire body to get that weight up and help them, especially if they fail. So Joe here is going to start doing a bunch of reps and i told him just to go to failure until he can’t do any more, of course that might happen pretty fast because we’ve already done chest today, so just a fair warning. I’m going to be ready at any time to jump in, I’m just going to be following the bar, not touching a bar. I want him to be struggling on these reps I’m not just going to, as soon as he pauses a little bit, i’m not going to jump in and lift the weight up for him. I want him to work for these reps. You want to be communicating with him too, sometimes it’s okay to ask, see now you see there he’s starting to struggle a little bit so I’m ready possibly to jump in on this rep. He’s got it, see I’m still not helping him. Now i’m pretty sure on this next one, he’s probably going to fail Let’s do it kid! Alright so now I’m helping him just a little bit, past that sticking point, and we’re going to re-rack it. And that is how you spot someone correctly on the barbell bench press! Alright, hope that was informative for everyone. Now remember safety is your number one priority, so when you’re acting as a spotter for somebody, do not get distracted, don’t be looking around the gym and watching what everyone else is doing, focus on the lifter and only jump in when necessary. If you guys like this video, always make sure to give us a thumbs up, we always definitely appreciate that, and if you’re new and want to subscribe, hit that subscribe button right now. We will see you all next time. Spot safe! Hey everyone, it’s Brian. If you like this video and would like to further support our channel, make sure to visit our official Patreon page. Every contribution helps us to continue making great quality videos. Thanks again for watching!

About the author


  1. Friendly advise: looks like you want to develop your channel further, you need a good microphone, and better yet two of em (when there are two people in the video). It`s 2017, so many great quality channels out there. You gotta live up to them to be noticed

Leave a Reply

Your email address will not be published. Required fields are marked *