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Exercises Movements, technique & proper execution

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Old 04-20-2011, 04:08 PM   #11
Donald Lee
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Re: No spotter for noob...bad idea?

This article may be helpful for you:

http://www.reactivetrainingsystems.c...-solo-training (WFS)
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Old 04-21-2011, 02:32 PM   #12
Doug Lantz
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Re: No spotter for noob...bad idea?

Bench - I strongly recommend you bench in the power rack.

Set the pins or bars so that the bar can touch your chest but not your face or throat.

It saved me when the bar fell out of my hands.

No spotter is going to catch the bar in mid fall unless they have their hands on it the entire time, if you do that you'll never know how weight you are lifting and how much your spotter is lifting. Even then you'd need some luck.

Of course you can always team up so you can brag about about how much you "benched" that's common practice in gyms worldwide.

It also allows you to go for max reps or weight without having to worry about the reliability of your spotter.

Squats - set those bars so you can set the weight down but so high that you can touch them at normal squat depth.

I tweaked my back that way, using the bars as a depth gauge, one side came up faster than the other resulting in an imbalanced weight on my spine.
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Old 04-21-2011, 04:57 PM   #13
Sean Lind
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Re: No spotter for noob...bad idea?

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Originally Posted by Jonathan Vechet View Post
I'm curious as to how you plan to be spotted doing a dynamic move.
Gymnastics has dynamic spots all the time, that being said.

For Olympic lifts, you can't spot a Snatch or Clean.
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Old 04-21-2011, 05:06 PM   #14
Tamara Cohen
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Re: No spotter for noob...bad idea?

Everyone should learn how to correctly spot someone on a bench press, even if you are benching in a cage.

The spotters hands should be ON THE BAR the entire time as the bar is unracked and reracked and is passing over the lifter's throat.

I don't care whose gym I am in. If I see a spotter who isn't doing this while their lifter is benching, I will go over and say something. I've done it before, and I don't care if it gets my @ss kicked out of the gym.

If you're going to die or be seriously injured lifting weights, odds are that it will be while you are bench pressing.
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Old 04-21-2011, 05:12 PM   #15
adam adkins
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Re: No spotter for noob...bad idea?

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Originally Posted by Tamara Cohen View Post
The spotters hands should be ON THE BAR the entire time as the bar is unracked and reracked and is passing over the lifter's throat.
I honestly have no idea what this means.
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Old 04-21-2011, 05:30 PM   #16
Tamara Cohen
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Re: No spotter for noob...bad idea?

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Originally Posted by adam adkins View Post
I honestly have no idea what this means.
Pages 100-102 of Starting Strength briefly cover spotting the bench press.

Dropping a bar on your chest is bad. Dropping a bar on your throat is really, really bad. A handoff is literally that. If you have a spotter, his hands are on the bar as it is unracked and passes over your throat.
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Old 04-21-2011, 06:21 PM   #17
adam adkins
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Re: No spotter for noob...bad idea?

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Originally Posted by Tamara Cohen View Post
Pages 100-102 of Starting Strength briefly cover spotting the bench press.

Dropping a bar on your chest is bad. Dropping a bar on your throat is really, really bad. A handoff is literally that. If you have a spotter, his hands are on the bar as it is unracked and passes over your throat.
Ah got it. For some reason I didn't read it like that. I don't necessarily agree with the idea but I don't disagree with it strongly enough to take exception with it.

I will say never let anyone bench with a thumb-less grip. That will cure more problems than the "hand-off" which can get dicey and often leads to people pushing the bar too far out on the lifter's body which the lifter will over correct and pull the bar too far back over his head causing a very dangerous situation.

Also, don't let anyone press the bar in an arc back over their face. Not only is it dangerous you are going to lose a ton of power.

I think a perfect spot is a lift off with absolutely no other movement. The bar should be lifted straight up in the rack and the lifter alone should pull the bar into position. Do not lift up and push out. Like I said, I don't really disagree with keeping your hands on it until the lifter pulls it into position but it is mostly window dressing. There is simply nothing you can do if the bar is dropped in that position.

The take away point is don't ever press with a thumb-less grip. It is idiotic. I am not sure it is even possible to drop the bar on your neck outside of this foolish practice.
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Old 04-21-2011, 06:30 PM   #18
Michael Dowling
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Re: No spotter for noob...bad idea?

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Originally Posted by adam adkins View Post

The take away point is don't ever press with a thumb-less grip. It is idiotic. I am not sure it is even possible to drop the bar on your neck outside of this foolish practice.
suicide grip it's how i bench, just can't do it any other way. i do agree that the spotter is largely worthless. once you get up into the mid-200 and 300 lbs you'll barely slow the bar down at if it drops with your fingertips. the spotter can also offer a false sense of security where the lifter tries weight way outsde his capailities.

Last edited by Michael Dowling : 04-21-2011 at 06:34 PM.
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Old 04-21-2011, 06:36 PM   #19
Tamara Cohen
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Re: No spotter for noob...bad idea?

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Originally Posted by Michael Dowling View Post
suicide grip it's how i bench, just can't do it any other way.
Then you shouldn't bench.
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Old 04-21-2011, 06:39 PM   #20
Michael Dowling
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Re: No spotter for noob...bad idea?

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Originally Posted by Tamara Cohen View Post
Then you shouldn't bench.
been doing it 20 years now, never had a problem, my grip feels very solid thumbless. i don't typically bench over 230 anyway, i never max out on bench so it really isn't a problem.
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