Partners in Pain!
Having a training partner is more than camaraderie, security, and a way to get the most out of your workout, it is also the golden opportunity to unleash your most devilishly sadistic sides. Only problem is, you're getting it all back when you're the one doing a set, but that's probably just good for you anyway.
First off, I'd like to point out that - like everything else - the be or not to be about training partners is individual. If you've tried it and found it didn't add anything, try another training partner (lazy whiners can kill every trace of enthusiasm you once had). If you still don't like it - by all means, do your own thing! For most of us, however, having someone there to spur us on and make sure we don't mutilate ourselves when reaching complete exhaustion is a good idea.
Spotting
Let's start with the nuts-and-bolts of a good spot. It doesn't matter if you're the world's best cheerleader - if your training buddy is stuck with a barbell over his throat and is turning purple, you have to either help him, or remember to put up a note on the bulletin board that you're looking for a new training partner on your way out. I recommend the former option.
The spotting checklist:
1. Pay attention!
2. Be prepared!
3. Stay balanced!
4. Know thy partner!
5. Pay attention!
1 = If you stare at the woman in a thong doing stiff-legged deadlifts, odds aren't too good that you'll catch a falling weight in time.
2 = Standing with a finger up your nose is not only gross, but will also smash your foot as you weren't able to catch the falling dumbbell after your partner dropped it.
3 = You know the stance - feet wide apart, knees slightly bent. Think the position you'd have standing up on a bus, or preparing to catch a bag laundry being tossed to you from above. Without balance, you might injure yourself when you suddenly has to hold on to 300 lbs in an awkward position.
4 = Be sure about how much or how little you should help your partner. If you don't already know, talk about it before the workout. While some are forced-reps freaks and want to keep going for 10 reps after failure, others might think you're insane for even touching the bar while they're still breathing. As a general rule, two or three fingers under the bar or a light touch on the elbows is enough to "follow" the weight's range of motion. Be prepared to assist in an instant, but don't pull any part of the weight until necessary.
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