SPOTTING

NAME(S): JOSIE TOTH, SHANNON BROWN, JAKE VANARSDALE POINTS: /25

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)

It is recommended that two spotters are utilized for a 3-RM exercise in the back squat. They

should be positioned on both sides of the barbell, to ensure maximal safety. Their

responsibilities are to remain focused on the lifter and the bar path throughout the set and

assist the lifter if signs show necessary. When setting up, the crook of the elbow should be

placed under the bar with both hands near the plates. As the lifter squats, the spotters should

follow their position because that allows them to more easily grab the weights if need be. If a

spot would be needed, the spotters should quickly and carefully support the weight in the

crook of their elbow with both hands secured around the plates.

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

Exercise Bench Press, Barbell
Type of exercise Upper body, multijoint
Muscles used Pectoralis major, pectoralis
minor, deltoid (anterior),
serratus anterior, triceps
brachii
Grip type Pronated grip, hook grip, false
grip, and closed grip
Grip width Common, narrow, wide
Number of spotters 1-3
Supine Triceps
Barbell Upright Row Extension
Upper body, multijoint Upper body, single-joint
Anterior, medial and Triceps brachii
posterior deltoid,
trapezius, serratus
anterior, brachialis, biceps
brachii, brachioradialis
Overhand grip is normal Neutral grip
Common, narrow, wide Common
0 1

3. Complete the following table for the listed lower body exercises. (12pts)
 Exercise Power Clean Back Squat Dead Lift
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 femoris), medialis, rectus femoris) medialis, rectus femoris),
soleus, gastrocnemius erector spinae, trapezius,
trapezius, and deltoids rhomboids, deltoids
(anterior, medial, and (anterior, medial. and
posterior) posterior) and finger
flexors
Grip type hook grip, pronated grip pronated grip overhand grip, alternated
grip
Grip width common wide narrow, common
Feet width slightly wider than slightly wider than hip-width apart
shoulder width shoulder width
Number of spotters 0 1-3 0-1