Key Takeaways
- Back squat requires two spotters (one on each side) or one spotter behind for lighter loads; power rack with safety bars is preferred.
- Bench press requires one spotter behind the head using an alternated grip on the bar; two spotters for heavy loads.
- Olympic lifts (clean, snatch, jerk) should NEVER be spotted—athletes must learn to safely bail from failed lifts.
- Spotter-to-athlete ratios: 1:1 for free weight exercises, up to 1:3 or 1:4 for machine exercises (varies by exercise complexity).
- Equipment inspection should occur daily (visual check) and formally (maintenance log) monthly/quarterly.
Last updated: January 2026
Spotting and Equipment Safety
Exam Focus: Questions frequently ask about spotter positioning, number of spotters needed, and which exercises should NOT be spotted. Video questions may show spotting scenarios.
General Spotting Principles
When Spotting is Required
| Situation | Spotting Status |
|---|---|
| Free weight exercises over the head | Required |
| Free weight exercises over the face | Required |
| Exercises that can pin the athlete | Required |
| Maximum or near-maximum lifts | Required |
| Exercises with inexperienced athletes | Required |
| Machine-based exercises | Generally not required |
| Olympic lifts | NOT SPOTTED |
Spotter Responsibilities
- Know the exercise - Correct technique and common errors
- Know the athlete - Experience level, goals, injury history
- Communicate - Establish signals before the lift
- Be ready - Focused attention throughout the set
- Assist appropriately - Minimal help unless needed
Spotting Specific Exercises
Back Squat
One Spotter (Lighter Loads)
| Position | Technique |
|---|---|
| Location | Behind the athlete |
| Stance | Same stance as athlete, ready to squat |
| Hand Position | Around athlete's torso (under armpits) |
| Action | Follows the athlete up and down, assists by lifting torso |
Two Spotters (Recommended for Heavy Loads)
| Spotter | Position | Technique |
|---|---|---|
| Side Spotters (2) | One on each end of the bar | Hands under the bar plates, ready to assist |
| Action | Lift bar simultaneously on command |
Best Practice: Use a power rack with safety bars set just below the bottom of the squat depth. This is safer than human spotters for maximum attempts.
Bench Press
One Spotter
| Element | Technique |
|---|---|
| Position | Behind the head, straddling or behind the bench |
| Grip | Alternated grip (one palm up, one palm down) on the bar |
| Stance | Feet staggered for stability |
| Liftoff | Assist on "3" count, release when bar is stable |
| Spotting | Hands close to bar, follow the bar path |
| Assist | Apply minimal force to keep bar moving |
Two Spotters (Heavy Loads)
| Spotter | Position | Technique |
|---|---|---|
| Head Spotter | Behind the head | Alternated grip, coordinates liftoff |
| Side Spotters (2) | One on each end | Hands under the plates, assist on command |
Overhead Press (Standing)
| Element | Technique |
|---|---|
| Position | Behind the athlete, slightly to one side |
| Stance | Staggered for stability |
| Hand Position | Near athlete's wrists |
| Action | Assist at the wrists if needed, spot the athlete (not the bar) |
Dumbbell Exercises
Dumbbell Bench Press
| Element | Technique |
|---|---|
| Position | Kneeling behind the athlete's head |
| Hand Position | Near (not on) the athlete's wrists/forearms |
| Action | Assist by pushing at the wrists toward lockout |
Dumbbell Shoulder Press
| Element | Technique |
|---|---|
| Position | Behind the athlete |
| Hand Position | Near athlete's wrists |
| Action | Assist at wrists if needed |
Exercises That Should NOT Be Spotted
| Exercise | Reason | Safety Alternative |
|---|---|---|
| Power Clean | Athlete must bail; bar moves too fast | Learn to dump the bar forward |
| Snatch | Athlete must bail; bar moves too fast | Learn to dump the bar forward or behind |
| Clean and Jerk | Same as above | Proper bail technique |
| Deadlift | Bar can be dropped safely | Bumper plates, platform |
Number of Spotters Required
| Exercise | Minimum Spotters | Heavy Loads |
|---|---|---|
| Back Squat | 1 (behind) or power rack | 2 (sides) + rack |
| Front Squat | 1 (behind) or power rack | 2 (sides) + rack |
| Bench Press | 1 | 3 (1 head + 2 sides) |
| Incline Press | 1 | 2-3 |
| Overhead Press | 1 | 1 |
| Dumbbell Press | 1 | 1 |
| Lunge | 1 (behind) | 2 |
Equipment Setup and Safety
Power Rack Setup
| Component | Setup Guideline |
|---|---|
| Safety Bars | Set 1-2 inches below lowest point of ROM |
| J-Hooks | At appropriate height for unracking |
| Bar Position | Centered, collars secured |
Bench Press Station
| Component | Setup Guideline |
|---|---|
| Bench Position | Eyes directly under the bar |
| Bar Height | Athlete can unrack with slight elbow bend |
| Collars | Always use to prevent plate sliding |
| Safety Arms | If available, set below chest level |
Olympic Lifting Platform
| Component | Requirement |
|---|---|
| Platform Surface | Non-slip, able to withstand dropped bars |
| Bumper Plates | Required for Olympic lifts |
| Surrounding Space | Clear area for failed lift bail-outs |
| Collars | Always use |
Safety Communication
Pre-Lift Communication
- Number of reps - How many reps are planned?
- Liftoff assistance - Yes or no? On what count?
- Assist threshold - When should spotter help?
- Signals - What verbal cues indicate help needed?
Common Signals
| Signal | Meaning |
|---|---|
| "Spot!" or "Help!" | Immediate assistance needed |
| "Got it" or "I'm good" | No assistance needed |
| "Take it" | Return bar to rack |
| "One more" | Attempting another rep |
Facility Safety Guidelines
Supervision Ratios
| Setting | Recommended Ratio |
|---|---|
| High school | 1:10 to 1:20 |
| College | 1:15 to 1:25 |
| Professional | 1:10 to 1:15 |
| General public | Varies by facility |
Note: These are general guidelines. Ratios may vary based on exercise complexity, athlete experience, and facility policies.
Daily Equipment Checks
| Equipment | Check For |
|---|---|
| Barbells | Bent shafts, smooth sleeves, secure collars |
| Dumbbells | Loose heads, damaged handles |
| Machines | Frayed cables, worn pads, loose bolts |
| Benches | Torn upholstery, unstable frames |
| Platforms | Damage, non-slip surface |
Emergency Procedures
- Posted emergency action plan - Visible in facility
- AED location - Known to all staff
- Emergency contacts - Posted and accessible
- Clear pathways - Maintain access for emergency response
- First aid kit - Stocked and accessible
Test Your Knowledge
When spotting the bench press, the spotter should use which grip on the bar?
A
B
C
D
Test Your Knowledge
Which of the following exercises should NEVER be spotted?
A
B
C
D
Test Your Knowledge
For a heavy back squat attempt, the recommended spotting setup is:
A
B
C
D
Test Your Knowledge
When setting up safety bars in a power rack for squats, they should be positioned:
A
B
C
D