No spotter?

baxgilter
baxgilter Posts: 246 Member
in Fitness and Exercise
What do folks do when they don't have a spotter? I want to go up in weight in alot of excercises but am afraid I will hurt myself or just look like a fool without a spotter. Thoughts?

- JoAnna
«13

Replies

  • bufger
    bufger Posts: 763 Member
    When i dont have a spotter i dont lift heavy - its dangerous. If my friend cant make it to the gym i just do more reps on a comfortable weight.

    Or you could use the machines instead. They're ok if you dont have a friend with you.
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    For most exercises, I don't worry about not having a spotter. The safety bars in the squat rack for example, I adjust so that I only have about 2 inches below the bottom of my full range of motion before them. Deadlifts again aren't an issue, I reinforce proper form on my warm-up sets, and if form is wonky that day, I skip them. Shoulder press I work with dumbells, so if I fail, I drop them to the side. Only for chestpress, and only when I'm working close to my 3 rep max do I grab a spot - all the regulars at my gym are awesome, and if I needed, I could grab a quick spot from one of the trainers.
  • jayhoang
    jayhoang Posts: 22
    People at the gym are usually pretty good with helping out.
    If I look around and I see someone I usually see around all the time, I'll ask for a quick spot and they are generally quite happy to oblige.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    People at the gym are usually pretty good with helping out.
    If I look around and I see someone I usually see around all the time, I'll ask for a quick spot and they are generally quite happy to oblige.

    This. Gym staff will also always help.
  • FullOfWin
    FullOfWin Posts: 1,414 Member
    For what lifts? Can you use a power rack with safety pins\bars?
  • wellbert
    wellbert Posts: 3,924 Member
    For what lifts? Can you use a power rack with safety pins\bars?

    This.

    Although I don't use a spotter for anything. My bench is still in the range where I can roll-of-shame.
  • sjohnny
    sjohnny Posts: 56,142 Member
    Bench is the only one I worry about having a spotter. Everything else is easy enough to bail on if I need to. I work out at home so I only go up to new weights on bench when someone is there to spot me.
  • jayhoang
    jayhoang Posts: 22
    For what lifts? Can you use a power rack with safety pins\bars?

    This.

    Although I don't use a spotter for anything. My bench is still in the range where I can roll-of-shame.

    You should give it a try! I found that having a spotter helps breaks plateaus. Especially on the bench.
  • SideSteel
    SideSteel Posts: 11,068 Member
    My bench is still in the range where I can roll-of-shame.

    ^ LOL, love it.
  • VelociMama
    VelociMama Posts: 3,119 Member
    People at the gym are usually pretty good with helping out.
    If I look around and I see someone I usually see around all the time, I'll ask for a quick spot and they are generally quite happy to oblige.
    +1 more to this

    I only use a spotter for benching though. The squat rack is perfectly safe to use alone, and deadlifts are easy to bail out on without injury if you need.
  • erickirb
    erickirb Posts: 12,294 Member
    I suggest power rack, with safety pins
  • elprincipito
    elprincipito Posts: 1,200 Member
    i just ask anyone...even people i never even seen before in the gym ahaha
    i have yet to meet someone who says NO
  • wellbert
    wellbert Posts: 3,924 Member
    For what lifts? Can you use a power rack with safety pins\bars?

    This.

    Although I don't use a spotter for anything. My bench is still in the range where I can roll-of-shame.

    You should give it a try! I found that having a spotter helps breaks plateaus. Especially on the bench.

    Yeah, I need a workout buddy. All the bros at my gym insist on touching the bar.
    Someone touches the bar = rep doesn't count.
  • tobnrn
    tobnrn Posts: 477 Member
    For what lifts? Can you use a power rack with safety pins\bars?

    This.

    Although I don't use a spotter for anything. My bench is still in the range where I can roll-of-shame.

    I did this last week :sad:
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    For what lifts? Can you use a power rack with safety pins\bars?

    This.

    Although I don't use a spotter for anything. My bench is still in the range where I can roll-of-shame.

    I don't put the collars on for bench. I've not had to for a long time (due to rep range selection) but the whole gym will know if I've put too much on, and then tried the last rep regardless.
  • wellbert
    wellbert Posts: 3,924 Member
    For what lifts? Can you use a power rack with safety pins\bars?

    This.

    Although I don't use a spotter for anything. My bench is still in the range where I can roll-of-shame.

    I don't put the collars on for bench. I've not had to for a long time (due to rep range selection) but the whole gym will know if I've put too much on, and then tried the last rep regardless.

    Hahahaha. Awesome.
  • RunsOnEspresso
    RunsOnEspresso Posts: 3,218 Member
    I've always just used the machines at gyms (even though I know they aren't as effective) because I've never had a spotter. I took two years of weight training in high school and it was drilled into us to never use free weights without a spotter. I guess something from high school stuck... ;)

    And I never thought to ask random people at the gym. I am anti-social at the gym.
  • iplayoutside19
    iplayoutside19 Posts: 2,304 Member
    People at the gym are usually pretty good with helping out.
    If I look around and I see someone I usually see around all the time, I'll ask for a quick spot and they are generally quite happy to oblige.

    This is what I do. But it's only on the bench. However, just having someone stand there provides a ton of confidence.
  • wackyfunster
    wackyfunster Posts: 944 Member
    Options:
    Use a power cage or squat rack.
    Get bumper plates so you can drop the bar if needed.
  • PetulantOne
    PetulantOne Posts: 2,131 Member
    For what lifts? Can you use a power rack with safety pins\bars?

    This.

    Although I don't use a spotter for anything. My bench is still in the range where I can roll-of-shame.

    You should give it a try! I found that having a spotter helps breaks plateaus. Especially on the bench.

    Yeah, I need a workout buddy. All the bros at my gym insist on touching the bar.
    Someone touches the bar = rep doesn't count.

    Right!!! I've always wondered why it becomes easier when someone has like 2 fingers on the bar :laugh:
  • JustJennie1
    JustJennie1 Posts: 3,749 Member
    When i dont have a spotter i dont lift heavy - its dangerous. If my friend cant make it to the gym i just do more reps on a comfortable weight.

    This.

    When I was working out by myself I didn't lift as heavy as I could because I never had a spotter because there was never any one in the fitness center to spot me. On the off chance that I did have someone spot me I stopped because I didn't trust the guy. He'd always be talking to someone while I'm struggling with my bench press.

    I now have been going to the gym with my husband for a few years now and he spots me and pushes me. I would never be able to lift the amount of weight that I do now without him.

    If you're going to lift heavy just ask someone at the gym to spot you. People do it all the time and they are more than happy to oblige.
  • ethansmug
    ethansmug Posts: 159 Member
    I workout with dumbbells so I don't have to have a spotter, I have no need for a dudes balls to be hanging over my head like the Sword of Damocles.
    I think my injuries would be much more severe from me dodging some dudes ball sweat and dropping a bar on my chest than simply letting a couple of dumbbells fall off to the side.

    But maybe that's just me...
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    For what lifts? Can you use a power rack with safety pins\bars?

    This.

    Although I don't use a spotter for anything. My bench is still in the range where I can roll-of-shame.

    You should give it a try! I found that having a spotter helps breaks plateaus. Especially on the bench.

    Yeah, I need a workout buddy. All the bros at my gym insist on touching the bar.
    Someone touches the bar = rep doesn't count.

    Right!!! I've always wondered why it becomes easier when someone has like 2 fingers on the bar :laugh:

    What about when the bros need a spot from me? I'm only there to stop you hurting yourself. I'm not sure if I'm being cruel or kind. They usually blurt something out to ask for assistance several seconds before I'd call it a failed attempt.
  • AmberJo1984
    AmberJo1984 Posts: 1,067 Member
    I've never had a spotter. I should probably have one, though. But, I also just use the weight machines instead of free weights. I only use 10 to 20 pound free weights.
  • baxgilter
    baxgilter Posts: 246 Member
    Biggest excercise that I love but need a spotter as sometimes I get off balance, step ups. Alternatives? Thoughts. Im up to 110lb with no spotter but that is 3x10. I want to go up in weight but sometimes at that top of the step is when I get off balance. Falling off the box to the side would suck! Usually the husband is there but he is shipping to BCT and I wont have him around.

    - JoAnna
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Everyone loves a travelling lunge.
  • baxgilter
    baxgilter Posts: 246 Member
    Everyone loves a travelling lunge.

    Will that do the same as step ups?
  • jayhoang
    jayhoang Posts: 22
    Biggest excercise that I love but need a spotter as sometimes I get off balance, step ups. Alternatives? Thoughts. Im up to 110lb with no spotter but that is 3x10. I want to go up in weight but sometimes at that top of the step is when I get off balance. Falling off the box to the side would suck! Usually the husband is there but he is shipping to BCT and I wont have him around.

    - JoAnna

    The one legged smith machine squat is excellent and I prefer this to step ups for hitting your hams, glutes and thighs.

    You don't need a spotter because it's on the smith machine and you are able to progressively add more weight to it than you would holding dumb bells during step ups as you get better. It's closer to a compound exercise than the step ups because it requires a little more core. Even doing the bar alone with no weight is beneficial.

    smith-machine-strength-machines.jpg
  • baxgilter
    baxgilter Posts: 246 Member
    [/quote]

    The one legged smith machine squat is excellent and I prefer this to step ups for hitting your hams, glutes and thighs.

    You don't need a spotter because it's on the smith machine and you are able to progressively add more weight to it than you would holding dumb bells during step ups as you get better. It's closer to a compound exercise than the step ups because it requires a little more core. Even doing the bar alone with no weight is beneficial.

    smith-machine-strength-machines.jpg
    [/quote]

    Ive been doing the step ups with a bar, I can't hang onto the dumbbells at the weight I am capable of stepping up with. Still the same advice?
  • IronSmasher
    IronSmasher Posts: 3,908 Member

    The one legged smith machine squat is excellent and I prefer this to step ups for hitting your hams, glutes and thighs.

    You don't need a spotter because it's on the smith machine and you are able to progressively add more weight to it than you would holding dumb bells during step ups as you get better. It's closer to a compound exercise than the step ups because it requires a little more core. Even doing the bar alone with no weight is beneficial.

    smith-machine-strength-machines.jpg
    [/quote]

    Ive been doing the step ups with a bar, I can't hang onto the dumbbells at the weight I am capable of stepping up with. Still the same advice?
    [/quote]

    I would never recommend anyone does this, and I can't believe there are still people that advocate using smith machines for these types of exercise.

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