People often think of spotting as standing by the bench press "just in case," ready to catch the bar when someone attempts a huge lift. It's true that spotting is primarily about safety, but a good spotter can also help you make subtle adjustments in your technique, remind you to breathe and assist you in forced reps at the end of a set. By developing skilled spotting techniques, you and your exercise buddy can drive up the intensity of your workouts and motivate each other to do more than you could alone.

For example, if you are doing a bench press, you may not be strong enough to complete your last few reps with the full load, but as your spotter steps in to take just a few kilograms off your chest, you'll be able to complete those final two or more reps. Over the course of a few workouts those extra reps can add up to an additional set. When lifting dumbbells, your spotter can monitor your form as you become fatigued, reminding you to keep your back straight and to complete full extensions so you don't get sloppy.

Some basic tips you should know before you begin spotting: Safety first

Before a lifter begins, the spotter should double check the equipment, making sure it is set up correctly, ensuring that there's equal weight on both sides of the barbell and that safety clips are properly installed. Make sure the exercise platform is clear of stray dumbbells and plates, so that your partner doesn't trip or jam fingers when he or she puts down the weight. Stay close enough to help your partner recover from a missed repetition, but far enough away to not interfere with the exercise.

Communication is vital

The spotter should know how many sets, reps and kilograms the lifter will be using and whether he or she is just warming up or pushing the limits. Until you establish good communication, it's difficult to know how much help the lifter requires, and when.

Agree on terms

Some lifters count down before liftoff so the spotter knows exactly when to help pull the bar off the rack or assist in raising the dumbbells for that critical first push. When the lifter says, "Help," it means move in and provide just enough assistance so the lifter can complete a repetition. If the lifter says, "Take it!" the spotter needs to move in and take as much of the load as possible. Of course, the lifter should always stay with the bar until it's racked, because a spotter often can't handle the weight alone.

Know when to help

Even if your partner doesn't ask for help, you know it's time to assist when the weight stops moving or it begins to go down. Instead of risking injury when the lifter is obviously struggling, help guide the weight while the lifter continues the set. Encourage him or her with words like, "You got it," or "I'm just staying with you." This way the lifter has a sense of accomplishment and still finishes the set without risking injury.

Stay focused

Chat and share jokes between sets, not during.

Know your limits

While it's best for spotting partners to be able to handle the same amount of weight, it's not always necessary. Spotters rarely have to take over the full load. For example, if you spot someone who can usually handle 70kg but is attempting a 80kg lift, you may have to assist him or her with the extra 10 kgs but not the entire 80 kg load.

Need a Hand?

Before lending a hand in the weight room, it's critical to know how to do it safely and effectively. Use the following guidelines to learn how to properly spot for common gym exercises that use barbells and dumbbells. By developing skilled spotting techniques, both you and your partner can always reach that last, hurts-so-good rep – and reap the even more enjoyable results.

Example of correct Spotting :

Barbell Bench Press

Stand behind the lifter and observe his or her position. The lifter's feet should be firmly planted on the floor, back centered on the bench and eyes in line or just in front of the racked bar. Verify that the lifter has an even hold on the bar so that the weight will be equally distributed.

When the lifter is ready, grasp the bar between his or her hands with an alternated grip (over/under, as if holding a fire hose), so that if you have to take the bar suddenly, it won't roll out of your hands. Stand in a ready position, as if at any time you might have to take the load and rack it – feet flat on the floor at about shoulder-width, knees slightly bent and back straight.

Have the lifter count backward – three, two, one – and then help him or her take the bar from the rack to the starting position with arms extended. Ask, "Got it?" When the lifter replies, "Got it," let go of the bar. Remain vigilant and ready to grasp the bar if the lifter asks for help, or if the weight slows and stops moving or begins to descend. Never grab the bar suddenly or forcefully. Most of the time, you will not need to take it but simply grasp it and provide just enough assistance so that the lifter can complete the set. Remember to always encourage the lifter – remind him or her to keep abs tight, shoulders pinched and the bar moving smoothly and evenly.

After the last rep, grasp the bar in the underhand/overhand grip and help the lifter rack the bar in the hooks. Do not let go of the bar until you are certain the weight is set firmly and safely.

Ronald Abvajee is founder of My Personal Trainer Wellness, South Africa's first 'virtual gym'.

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