SPOTTING

NAME(S): MADISYN RAMACCIOTTI, LINDSEY PAZDZIORKO

1. An experienced strength-training participant is performing a 3-RM exercise in the back

squat. How many spotters are required? Where should they be positioned? What are their
responsibilities? (4pts)
Although the participant is experienced, two spotters are required for a 3-RM exercise.
These spotters should be positioned on each side of the barbell and should track the movement of
the bar with both of their hands. In the case that the participant does need a spot, they should
cradle the barbell and lift at the same rate as the participant to re-rack the weight.
Second to the spotters, this movement should be performed inside a power rack with the
crossbars in place at an appropriate height. In regards to the spotters responsibilities, they need to
be fully paying attention to the participant, their grip, and their range of motion. Before the
movement occurs, any questions should be asked, such as how many repetitions will be
completed, to ensure full confidence and accordance between the spotters and participant.

2. Complete the following table for the listed upper-body exercises. (9pts)

Exercise Bench Press, Barbell Barbell Upright Row Supine Triceps

Type of exercise Upper body, multijoint
Muscles used Pectoralis major, pectoralis
minor, deltoid (anterior),
serratus anterior, triceps
brachii
Grip type Pronated or Hook
depending on personal
preference
Grip width Common grip is most
common but can go
narrow or wide to isolate
different muscles
Number of spotters Two- especially when
going heavier need two
people to lift both sides
Extension
Upper body, multijoint Upper body, single-joint
anterior, medial and triceps brachii
posterior deltoid,
trapezius, serratus
anterior, brachialis,
biceps brachii,
brachioradialis
Supinated Neutral if using
dumbbells or supinated
if using barbell
Common or close Close is most common
depending on muscle grip, common grip can
group be used also
Zero- not going over One- paying special
the face, positioned on attention to the wrists
the back, etc
3. Complete the following table for the listed lower body exercises. (12pts)

Exercise Power Clean Back Squat Deadlift

Type of exercise Total-body, power Lower-body, multi-joint Lower-body, multijoint
Muscles used Gluteus maximus, Gluteus maximus, Gluteus maximus,
hamstrings hamstrings hamstrings
(semimembranosus, (semimembranosus, (semimembranosus,
semitendinosus, biceps semitendinosus, biceps semitendinosus, biceps
femoris), quadriceps femoris), quadriceps femoris), quadriceps
vastus lateralis, vastus vastus lateralis, vastus vastus lateralis, vastus
intermedius, vastus intermedius, vastus intermedius, vastus
medialis, rectus medialis, rectus medialis, rectus
femoris), soleus, femoris) femoris), erector spinae,
gastrocnemius trapezius, rhomboids,
trapezius, and deltoids deltoids (anterior,
(anterior, medial, and medial. and posterior)
posterior) and finger flexors
Grip type Pronated or Hook Grip Supinated Pronated or Alternated
Grip
Grip width Narrow, Common, just outside Common, place
shoulder-width. of shoulder-width. hands/arms just outside
of the knees
(hip-width).
Feet width Feet positioned slightly Feet positioned slightly Feet positioned slightly
wider than hip-width, wider than hip-width, wider than hip-width,
with the heels and balls with the heels and balls with the heels and balls
of the feet in contact of the feet in contact of the feet in contact
with the floor. with the floor. with the floor.
Number of spotters Zero - you don’t spot Two - one on each side Zero - you don’t spot
power exercises of the barbell power exercises