Howdy Partner by Eric Butterman WORKING OUT WITH A PARTNER GIVES YOU MORE THAN MOTIVATION, IF YOU USE THEM CORRECTLY With more and more hectic schedules, finding a workout partner is getting as tough as finding a life partner. But it’s not just finding anyone, it’s matching up with a similar mind in training attitude, amount of time you want to spend in the gym and results you’re ultimately looking for. You will also need to focus your routines on the key exercises that a spotter is required for, because no matter how good your intentions, neither partner will always be able to make every session. But first let’s pick your partner. Anybody who’s ever watched a twosome sweat through a routine knows there are a few varieties of partners. Here are the most stereotypical to choose from: The Barker This is the military-style man likely to call you pansy to get that last rep out of you. He’ll trick you into believing he’ll help you with that last rep and force you to do it by yourself, putting his fingers on the bar but not really pulling. (This can be a positive thing if you can get that bar up.) He’ll punch you on the chest – and this is when you do a good set. He’ll appeal to the Neanderthal in you, and if you find you’re the kind that likes to yell through reps, this guy’s gonna be your best friend. However, if you like to think of a sweet childhood memory to get that bar past the sticking point, then the barker has little bite for you. The ‘Well Done!’ Partner If you responded well to teachers who believed ‘E’, as in effort, was the best grade, then you must find a ‘Well done!’ lifting partner. These partners are a double-edged sword, because they’ll always make you want to come to the gym by their positive reinforcement, but they may not always motivate you to go that extra mile. They’ll remind you that showing up is half the battle, even when you blew the other half of the battle, which is improving your form and continuing to get stronger. If you’re a self-motivator who doesn’t require someone to push you, then this is your guy. After all, we don’t always need someone to remind us we didn’t get it done. Sometimes we just need a pat on the back. The ‘That Chick Is Hot’ Guy Getting through the gym session can also mean looking for other motivation. You may need someone who cracks a lot of jokes, who can take a lot of breaks… or who’s quick to point out the hot chick on the treadmill over there. It’s basically like taking your drinking mate to the gym. But if in-between you can get your reps and sets in, and you know you wouldn’t show up without the diversions, then this distractive partner may actually be the ticket. It’s better to show up 100 times a year and get 75% of the work done than go ten times, get bored and never show up again. HITTING THE SPOT Now that you’ve picked a partner, let’s talk specifics. Partner workouts should always try to emphasise exercises where a spotter is needed. This doesn’t just take advantage of the extra body, but also keeps both of you involved. It’s much easier to motivate when you’re standing over a bench then when you’re off to the side while your partner does concentration curls with 20-pound dumbbells. Let’s look at the exercises that most involve partners: Squats – Many of us do these alone but we all know deep down that this can be risky. Think about all the things that can happen – you forget your collars, the weights tip out and then you tip over. Then the obligatory ambulance. This is also an exercise where it’s very easy to black out because of the combination of heavy weight and constant full-body movement. You have to go heavy to achieve optimal results but you need a partner to do this. How to spot: The spotter should stand behind the lifter, squatting down with them on each rep. When the weight starts to get heavy, the spotter should put his or her arms around the lifter, squatting down and up with them. This will make the lifter feel comfortable to go further, will help stabilise the movement and will greatly lower the chances of debilitating injury. Donkey Calf Raises – They may be old school, but if you’re looking for new results this is a sensational calf movement. Plus, this is one movement where your partner’s help isn’t just recommended – it’s actually a piece of required equipment (especially if your gym doesn’t have a donkey calf raise machine). How to spot: The lifter bends over a table, arms out in front for support. The spotter then sits on the lifter’s upper buttock/lower back area, with hands on the lifter’s back to maintain balance. As the lifter works his way through the movement, the spotter must make sure to move as little as possible and keep his posture as straight as he can. You know how leaning too much on a motorcycle can make it topple over? Just call your lifter Harley Davidson. Barbell Shoulder Press – This is probably the best movement for the shoulders and also the easiest to hurt yourself on. Common mistakes by the lifter that often lead to injury are: 1) not having hands positioned symmetrically on the bar (because it’s hard to see them from your angle), creating an unbalanced push side-to-side; 2) lowering the weight too far down, being unable to get it back up thus placing the rotator cuffs in a compromised position; or 3) believe it or not, hitting one’s head with the bar. How to spot: The spotter should stand behind the bar and help the lifter find the right spot for his hands. Because it’s hard to get your balance, a spotter helping with the lift-off is recommended. With each rep, the spotter should have his hands under the bar. Key points for the spotter to look out for are proper form and that the lifter isn’t locking out at the top or going down too low at the bottom – the lifter should be lowering to about chin level. Bench Press – Here, the spotter is your policeman as well as the person saving you from a permanent barbell nipple mark. Because this movement requires full effort, it’s easy to forget if you’re cheating by lifting your body off the bench, bouncing the weight off your chest, locking out or using one arm much more than the other. How to Spot: The spotter stands behind the bench, leaning over enough to follow the barbell throughout the movement, but not so far as to risk tipping over. The lift-off is optional here, but losing concentration isn’t. Because it’s so easy for the lifter to quickly lose control of the bar, the spotter’s hands must be within inches of it, starting with the first rep that doesn’t move at top speed – in other words, when the lifter starts to fatigue. This is also another movement where passing out can happen, so the spotter should remind his mate to breathe and keep a close eye on him to make sure that he does. A bonus advantage of the spotter: he can put his hands out at the halfway rep mark, so half-reps after exhaustion will be more exact. FRIENDS WITH BENEFITS A good lifting partner can do more than save you from being in a permanent squat position or help you keep your form strong. Remember to use them for strip sets. If you want to do non-stop shoulder press sets of, for instance, 80 pounds, 70, 60 and on down, the time you spend taking weight off is time enough for the movement to lose intensity. By having a partner with weight plates ready, he can make a quick exchange, which can keep your muscles warm and your focus on the movement. Partners also can be measuring sticks for how much you’ve improved. For those of us who don’t carry around notebooks and are fully engrossed in what we’re doing, it can be hard to remember how much weight we put up last week. Chances are, your spotting partner might have the answer. Finally, it’s always fun to celebrate your success with someone. There’s nothing better than having a mate to high five after you finally beat your best bench press. Or someone to cheer you up if you don’t. Bicep Curl – Okay, this one is all about saving your form and nothing about saving your skin. Although your life isn’t in potential danger like in a squat or bench, a lifetime of using your lower torso to swing the weight up can eventually result in injury. Here, a partner can help you finish the rep, rather than watching you put your pelvis into it. And, trust us, your fellow lifters don’t want to watch that either. How to Spot: The spotter stands facing the curler, and as his reps start to slow, puts his fingers under the bar. The spotter should come up with the lifter on each rep, give minimal help until the body-swing starts. When those “cheat muscles” engage, the spotter should immediately remind the curler that he’ll be providing the extra momentum instead; and then begin adding as much pressure as is needed to continue the reps. M&F

Home