How to Safely Spot the Powerlifts
This is a great video that covers everything you need to know about properly spotting the powerlifts:
How to Spot Correctly - Mark Bell (Super Training Gym)
Safely spotting the squat and bench press in powerlifting is crucial to prevent injuries and ensure that the lifter can perform their maximum lifts with confidence. Here are guidelines for each exercise:
Squat Spotting
Positioning: The spotter (or spotters) should stand behind the lifter. In case of heavy lifts, it's advisable to have one main spotter behind the lifter and two side spotters, one by each end of the barbell.
Grip and Stance: The main spotter should adopt a wide stance for stability and prepare to support the lifter under their arms or around their chest, depending on the lifter's preference and the weight being lifted. Side spotters should be ready to grab the barbell with their elbow and plates with their hands.
Attention and Communication: Before the lift, the spotter(s) and lifter should communicate clearly. The lifter should inform the spotter(s) when they are about to start, how many reps they plan to do, and any signals for assistance.
During the Lift: The spotter(s) should stay focused on the lifter, ready to assist if the lifter stalls or cannot complete a rep. The main spotter can help by providing a slight assist under the lifter's chest or armpits to help them stand back up if they stall. If any spotter needs to grab the bar they should yell “take” which is a signal to the other spotters to grab the bar. The bar should be lifted as equally as possible by the spotters to reduce the chance of injury to the lifter.
Bench Press Spotting
Positioning: The spotter should stand at the head of the bench, ready to assist with the barbell. For heavy lifts, additional side spotters can be positioned at each end of the barbell.
Lift Off: The spotter should assist with the "lift off" by helping the lifter move the barbell from the rack to the starting position above their chest. This should be done with a firm grip and controlled motion.
Grip and Stance: The spotter should use an alternating grip (one palm facing forward and one facing back) when holding the barbell during the lift off and when spotting during the lift. This grip provides better control over the barbell.
Attention and Communication: Like with the squat, clear communication is essential. The lifter should indicate when they are ready for the lift off, and the spotter should ask how many reps the lifter intends to perform. The spotter should closely observe the lifter's progress and be ready to assist immediately if the barbell stalls or starts to descend unexpectedly.
Assisting the Lift: If the lifter needs assistance, the spotter should help by applying enough force to safely guide the barbell back to the rack. The assistance should be minimal, just enough to aid the lifter in completing the lift or safely returning the bar to the rack.
For both exercises, the key to effective spotting is attentiveness, clear communication, and knowing when and how to provide the right amount of assistance. Proper spotting not only ensures safety but also helps the lifter to confidently attempt maximal lifts. Even when spotters are used mechanical safeties should be used and adjusted properly.