Can You “Spot” the Problem?

Did you ever wonder whether using a spot when lifting would have gotten you more gains in the long run than having not used one? If so, then this video is for you. Here I’m answering a common question of whether or not spotting helps to make gains or hurts muscle and strength gains over time.

To do this, I’m answering one of the viewer’s questions as part of AX Jeff.

Here, Albert Hansen asks:

“Jeff what’s your opinion on spotting? I’m a bit of an old school guy and I tend to never want someone to touch the bar when I’m lifting but am I being too stubborn for my own good?”

There are really three criteria that needs to be addressed when answering this question and those are the load, goal and the experience of the lifter utilizing the spot.

Let’s start with experience.

I’m a firm believer that beginners should never employ the use of a spot for any reason other than ensuring safety on a lift or to assist with perhaps the lift off portion of a bench press (the immaterial part of the exercise). The reason for this is clear. Beginners often times rush to get under a barbell without first having any control at all of even their own body in space. Attempting to control their body holding an implement is simply taking a step out of order.

What makes this really bad however is when this step is made and the person doing the lift isn’t even the lifter themselves - but their spotter. If your spotter is doing more work than you are then you are never going to build the foundational strength needed to make solid gains down the road.

That said, I often times recommend that early beginners spend a short time training with bodyweight and learning how to command their body in space before even moving onto weights. This doesn’t have to take a long time as I said. Sometimes, more athletically gifted trainees can speed through this period if they have great body awareness and natural strength. Too often however, this phase is skipped and the person winds up paying for skipping it in the form of unsafe and unstable lifting technique for the rest of their lifting lives.

What is even worse than having someone that spots too much however is getting bad spots from people. As we have seen many times before, this can actually take a situation that is ineffective and it can quickly make it downright dangerous.

Of course, the load being used is a critical part of whether a spot is necessary, since I believe there are definitely times when one is warranted.

At high loads, not only is it recommended but it is imperative that spotters be present in order to minimize the dangers if something were to inexplicably go wrong. All you have to do is look at the recent Ryan Crowley incident to see how fortunate he was that he had spotters in place to minimize what could have turned disastrous.

On the other end of the spectrum however is the overuse of spots on submaximal loads.

Beginners will often times have their workout partners spot almost every rep of every set. This is often times used as a way for them to feel as if they are lifting heavier and heavier weights. If the spotter is doing all the lifting though, it really isn’t increasing the overall load at all.

Which does bring us to training goal however.

If you are looking to build more muscle and wonder whether getting a spot can be helpful, it absolutely can. Having someone there to help you perform forced reps for example can be a great way to induce more overload and force new size gains.

When training for strength on the other hand the waters become a bit muddier. Some purists will say to never touch the bar other than to help get it back to the rack and prevent a disaster as noted above. Others will say, the slight assistance near the sticking point is a great way to help the lifter grind through this part of the lift and continue to build strength through the rest of the range of motion. This of course, would be used judiciously.

Ultimately, there are advantages and disadvantages when it comes to spotting during a workout. You are going to be the judge when push comes to shove. Be sure to sound off in the comments below and let me know your thoughts on spotting.

In the meantime, if you’re looking for a complete step by step program to build muscle and strength at home (without needing a spotter if you don’t want one), be sure to head to via the link below. Start training like an athlete and build ripped athletic muscle in the next 90 days.

For more videos on how to increase your bench press and the best way to build muscle without spotting, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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    ATHLEAN-X™Prije 2 mjeseci

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. issam Smaoui

    issam SmaouiPrije mjesec

    Hello, I have problems how can you contact please?

  3. Olando Fuller

    Olando FullerPrije 2 mjeseci

    @Zѧyim No he's native Gymnasium. Born from dumbells💪

  4. Olando Fuller

    Olando FullerPrije 2 mjeseci

    If you do another back video, how do you fix shurms node. I cant even run at the moment or it causes more back or leg pain. I dont want steroid shots nor surgery.

  5. Erock

    ErockPrije 2 mjeseci

    Hey Jeff , have you heard of legs up for 20 mins ? You can search it seems like a lot of people doing it now . Can you give your thoughts ?

  6. zxcamir al

    zxcamir alPrije 2 mjeseci

    What are your opinions on people who injects oils in their body to look big and muscular ,?

  7. Axel Smolen

    Axel SmolenPrije dan

    Hey Jeff and Jesse im just getting into working out in a gym setting with free weights and compound lifts. Im doing the Perfect PPL series you guys have recently released and was hoping for input on the underhand DB bench. It seems like my wrists don't appreciate the bend and i struggled really bad with it. Actually I scrapped it for a normal DB bench. Is there an alternative lift i can throw in that spot??? Thanx for all the videos and inspiration. Athlean X is the best channel for information, education, AND comedy. Keep it coming!!

  8. the Grunch

    the GrunchPrije dan

    4:12 urgh that chest tear damn

  9. Jay Hooks

    Jay HooksPrije 4 dana

    He dried scooped him. Lol 😂

  10. Bonanza And Son

    Bonanza And SonPrije 5 dana

    F*ck those weights right in the A$$ - Classic.


    SCOTTSONPrije 5 dana

    This video is brilliant! “Don’t ever put your balls in my face again” 😂

  12. Jeri Yonka

    Jeri YonkaPrije 9 dana


  13. Leslie Wood

    Leslie WoodPrije 9 dana

    The best intro ever.

  14. Lee Ljubic

    Lee LjubicPrije 12 dana

    This is SO fucking true. If I have to ask strangers for a spot they're always eager beavers. Like dude, get your hands off the bar, and don't grab and lift the whole thing the moment you see me exert myself the slightest bit. This is my set, not yours.

  15. -B -k

    -B -kPrije 15 dana

    If I have to make a purchase between incline bench press and common bench (the horizontal without incline) ... which would be better? Not in price but in number of exercises?

  16. Luka

    LukaPrije 20 dana

    F tht weight right in the ass" xD

  17. BulletproofBasketball

    BulletproofBasketballPrije 23 dana

    I think a spotter is good when I going for a weight I haven't benched before and they only touch the bar when I say, I don't even wanna see their hands unless I say I need help

  18. Piyush Sharma

    Piyush SharmaPrije 23 dana

    Those intros are sick

  19. Alex Young

    Alex YoungPrije 25 dana

    Jesse is the Declaration of Independence, Jeff is the map to Gainesville on the back of it.

  20. Aadil Rayz

    Aadil RayzPrije 27 dana

    We all know Jeff is not a national treasure 😏 He's an international treasure!

  21. Ismail Ridwan

    Ismail RidwanPrije 28 dana

    When Jeff overtrained, the weight got injured.

  22. terra_photo

    terra_photoPrije mjesec

    THIS OPENING HAD ME DYIN’!!! Man! Watching y’all over the last 6 years has been such a treat! I’ve never gone to anyone else for advice and good comedic relief in the seriousness of Jeff’s mentality lol keep this stuff comin’! 😂🤣

  23. RyleyRehab

    RyleyRehabPrije mjesec

    As rippletoe once said "For some people bench pressing is a 2 person activity. The man on the bench is working his chest, and the man standing up is working his traps"

  24. Wigadama

    WigadamaPrije mjesec

    *_The person who is reading this comment, I wish you great success, health, love, and happiness!😍😍_*

  25. ThiefOfNavarre

    ThiefOfNavarrePrije mjesec

    I'm lucky enough to have spotters who actually know what they are doing 🙏

  26. A C4th

    A C4thPrije mjesec

    For me a spotter is only there to save my life if something goes wrong - I don't trust a guy standing over me to be any use - I need a person at each end of the bar. Never give me the bar, if I can't lift it off the rack by myself I've no business trying to rep it.

  27. akshat ayyagari

    akshat ayyagariPrije mjesec

    Hey Jeff..... Can you talk about agonist and antagonist muscle groups and how to pair them in making good training programs since allota muscle groups get overlooked in weight training

  28. Alain Hernandez

    Alain HernandezPrije mjesec

    How to increase my vertical jump with gym?

  29. Pulse Fire X5

    Pulse Fire X5Prije mjesec

    Jeff: Okay now Jesse back into the basement u go! Jesse: okay. 🥰

  30. Pythias of Mallus

    Pythias of MallusPrije mjesec

    Running low on ideas huh?

  31. Academic English Teeth

    Academic English TeethPrije mjesec

    That clip at 4.29m, does that guy's pec pop out!? WFT??

  32. Ivan Puebla

    Ivan PueblaPrije mjesec

    Hi Jeff, I'm Ivan from Argentina. Thank you man you have changed my way of training. I have a question for this section: I know someone who has chondromalancia patella..does that mean he can't do squats anymore? What strengthening and therapy exercises could you recommend? Thanks again!

  33. Lorenzo Eguzquiza

    Lorenzo EguzquizaPrije mjesec

    Jeff I would like to tell you what to do if I want to move my back muscles in any exercise but I move my scapula and literally almost the entire spine is noticeable

  34. Matthew Persaud

    Matthew PersaudPrije mjesec

    This was hilarious!

  35. Trexy Poo

    Trexy PooPrije mjesec

    Jeff, what’s your opinion on butterfly abmat situps? They’re done in crossfit a lot and they claim that you get more of a stretch in the abs and help you to do more of them at once, to increase endurance. I’d love your insight on this and I’m sure a lot of others would also. Appreciate all your work, legend.

  36. Josh Parsley

    Josh ParsleyPrije mjesec

    Question: How important is nutritional timing? In other words, should you eat before and after a workout? Is it ok to eat the majority of your calories in one meal? Also, does this change depending on your body fat composition? Say, you're at 20% body fat vs 10%. Thanks.

  37. shuvo chowdhury

    shuvo chowdhuryPrije mjesec

    I am from Bangladesh and I believe you are an international treasure. I can't afford to have a trainer, your videos are all that I have followed for last 5 years or so and I am glad to say that I never felt the need for a trainer. Me and my buddies often refer to you as our Guru(teacher in Bengali). Hope you are seeing this. Thank you Jeff for everything.

  38. SMHK

    SMHKPrije mjesec

    Perfect explanation of spotting 💪👍

  39. 61lastchild

    61lastchildPrije mjesec

    I have never seen a spotter standing behind a power squater, be of any use. Its a position of absolute imperfect biomechanics for the spotter...

  40. Zebulon Duke

    Zebulon DukePrije mjesec

    What can be some technique problems with deadlift that can cause you to scrap your shins, resulting in bloody shins

  41. TheBrendon67

    TheBrendon67Prije mjesec

    Tour around Disneyland!


    DANTE ROMEROSPrije mjesec

    Hey Jeff watsup, i'm Dante from México your channel is awesome, i have a question for you, i was training before discovering your channel with thia dude que check the link, My question is i felt My forearms very stimulated but the truth is i do not know it is healthy to continúe with this excercise with a dumbbell, i have usted it as a complemento yo some of your videos but i don't know wheter to continue including that excersice with more weight or eliminate it? I appreciate You take your time to answer, greetings from México.

  43. Nephilim tv

    Nephilim tvPrije mjesec

    This channel really helps me in my workout at the gym and at home as well❤

  44. Mr. C

    Mr. CPrije mjesec

    "Jesse, athlean x" Jeff: my boy's all grown up 😢

  45. Dr K Prasanthi Sarma

    Dr K Prasanthi SarmaPrije mjesec

    can we appericate how much dedication he put to make this video HUH?

  46. noble man

    noble manPrije mjesec

    Hey jeff I have got problem in my AC and SC joint there is some grinding feelings whenever i perform pressing exercises. You yourself in one of your videos almost 5 years ago told that your right clavicle has bulge at AC joint. How can this this be ameliorate?

  47. Raz Roslan

    Raz RoslanPrije mjesec


  48. jirojinassassin

    jirojinassassinPrije mjesec

    I love you guys please never stop you are so funny I love that I can learn and have fun if I had to money I would visit you and work with you some how I love learning and yall funny as hell together

  49. rpcepa

    rpcepaPrije mjesec

    Jeff, I just turned 64 and I love to run hills of anywhere from 15% grade to 50%. On lower grades, I run or walk backwards. I figured this is a good replacement for leg extensions that you caution against doing. Is this harmful or helpful especially at my age?

  50. The Alpha Element

    The Alpha ElementPrije mjesec

    Hey jeff help me through my deadlift form ,, whenever i do deadlifts my lower back starts to over arched and my upper back start to round . So how i can maintain a neutral upper and lower back position during the lift . Thanks for what you doing , love from india 🇮🇳

  51. sanja

    sanjaPrije mjesec

    Hi Jeff and Jessy, what are some light and effective exercises that I can do at home for supraspinatus and hip labrum tear? Thanks much!

  52. Kenneth Kapoor

    Kenneth KapoorPrije mjesec

    Hey Jeff, I am having issues with a lateral pelvic tilt with pelvic rotation. Basically my pelvis is stuck in a right rotation. In addition, I have a stiff upper back that despite doing face pulls, it doesn’t get better. I’m thinking it is the paraspinal muscles that are weak and I feel like my ribcage is stuck, as in too stiff. What can be done about these issues I’m having?

  53. SchuyFit - Men's Weight Loss

    SchuyFit - Men's Weight LossPrije mjesec

    Jesse! We both went to the same school, I remember seeing your posts in our Facebook group. Awesome to see you doing great things.

  54. SchuyFit - Men's Weight Loss

    SchuyFit - Men's Weight LossPrije mjesec

    The ending of that intro caught me off guard 😂

  55. Kingsley Heading

    Kingsley HeadingPrije mjesec

    Hey jeff When using a cheat rep ( cheating the concentric portion when fatigued to finish the esentric) will this technique work for all movements and muscle groups? Do you have any preferred exercises for certain muscles in which to apply the technique? Thank you💪

  56. 36itaycohen

    36itaycohenPrije mjesec

    Hey how's it going? I must ask you guys, do you think it is still possible to gain muscle and still do cardio? I weigh 75 kg (165 lbs) and I like to swim for around two hours every week. Am I killing my gains?

  57. Lukáš Kos

    Lukáš KosPrije mjesec

    Hey Jeff I think this is the question many people have and are interested in this topic - we live in this quarantined time, where we work from home and we have time to actually exercise our bodies through out the whole day. I instead of having one hour exercise session exercise through out the whole day - sort of greasing the groove method. I start in the morning with kardio, let's say I put 100 swings down or some interval running training and then I mix push ups, pull ups, squats (I ultimately aim for pistol squats) every 20 mins or so. So I do 15 push ups, 20 minutes pass, do 8 pull ups, 20 minutes pass, then do 4 assisted pistol squats for example. I alternate the exercises so I do diamond, rubber band, wide, archer push ups variations, same with pull ups - sometimes I do chin ups, sometimes I use just my gymnastics ring to do Australian pull ups etc. Is this a good way how to train ? And how would you plan your day as exercise session? Thanks for some advice.

  58. Celestino Paul

    Celestino PaulPrije mjesec

    THANK YOU!!! I've preached building the basics on your body before doing weights. I'm going to have my client watch this!

  59. Nikhil Kopparapu

    Nikhil KopparapuPrije mjesec

    Is it better to train on an empty stomach (so before breakfast) or is it better to train after a couple of hours after a meal. If a video was made on this topic already pls tell me.

  60. Vishnu S

    Vishnu SPrije mjesec

    Why hamstring tear when deadlifting ,i have secne a lot vedios ,who tear their hamstring when they doing deadlift and i didnt see any fault in their lifting..any body

  61. Tohuwabohulos

    TohuwabohulosPrije mjesec


  62. Gabriel Alaniz Jr

    Gabriel Alaniz JrPrije mjesec

    Quick question how many times should i workout a day

  63. Rogelio Rodriguez

    Rogelio RodriguezPrije mjesec

    I use Jeff’s videos as pre-workout. Better than that powder stuff.

  64. KD

    KDPrije mjesec

    Everything in the world is going wrong until Jeff uploads his version

  65. Munk

    MunkPrije mjesec

    “Why disagreeing with me is killing your gains”

  66. Ranked Operator

    Ranked OperatorPrije mjesec

    Me was in jeff's country Me :Hey Jeff Jeff:whattsup guys its Jeff Cavalier Athlean X .com

  67. William o'neal

    William o'nealPrije mjesec

    Jeff are you worried about moving on because of the start of the decline in the image of the bodybuilding industry as we know it?

  68. izzy abdul

    izzy abdulPrije mjesec

    can you do a video about smoking cigarrettes

  69. Ryan Wilmer Jedidiah

    Ryan Wilmer JedidiahPrije mjesec

    Hey, Jeff... I would appreciate it if you would clarify this... Why am I getting stronger and stronger but not gaining muscle mass ?

  70. Daktaklakpak

    DaktaklakpakPrije mjesec

    Why is no one ever using the safety stop when bench pressing? If you reach dead end, and cannot lift it up again. While having so spotter or even a bad one. You can safely lower the bar till it sits on the safety stop. Without crushing/touching your ribcage. Even if it would slip out of your hand, you are safe. But people don't use that for what ever reason. And no, you won't lose gains. But you can lose your life in a worst case scenario when not using it.

  71. Muhd Affan bin Ayob

    Muhd Affan bin AyobPrije mjesec

    hi jeff, hope u notice my comment..can u make a video bout working out during ramadhan...especially to lose weight whtout losing muscle mass

  72. Vitos Lifestyle - Professional Fitness Brand

    Vitos Lifestyle - Professional Fitness BrandPrije mjesec

    Funny as hell, very useful info. 🤣🤣

  73. Tom Volkert

    Tom VolkertPrije mjesec

    Jeff is the ripped version of Fonzy

  74. TLTWNX

    TLTWNXPrije mjesec

    Hey Jeff, I recently started working out, I mainly focus on my chest and had noticed that i have a hole in between my chest, but only on one peck (the other is nicely rounded), is there a way to correct that or is it in genetics? Love your channel, gets me motivated to do my workouts even if I'm down, keep on the good work and the motivation... Sending love from Croatia

  75. Sk Imran

    Sk ImranPrije mjesec

    Plz tell me how can i avoid stretch marks caused due to strength training

  76. Rønak

    RønakPrije mjesec

    Hey dude plz give some obliques exercise 🙏🙏🙏

  77. Sakis Athanasiou

    Sakis AthanasiouPrije mjesec

    Hi Jeff, i am a big fan !!!! Jeff, what's your opinion about abs stimulators in combine with every day exercises ????? Is it worthy ?????? And generally what's your opinion about abs stimulators ???? Thank you very much, have a nice day !!!!!!!

  78. Cazzie4ever

    Cazzie4everPrije mjesec

    This is your most entertaining one yet. I laughed, I learned, I love you guys.

  79. Snedstige

    SnedstigePrije mjesec

    Great upload Jeff!!

  80. ceer001

    ceer001Prije mjesec

    I like the 2 finger spot. You only need to help with 10lbs I can't lift at my stuck point.

  81. Nicholas

    NicholasPrije mjesec

    can you do an updated video on supplements and nutrition? I keep hearing the supplement science has changed and im not really caught up, and I want to be better at my diet but don't know where to start.

  82. JojO

    JojOPrije mjesec

    Can you make a video about achilles tendonitis please ?


    RUGGED AMVsPrije mjesec

    Jeff is like the muscular system display we all have in our schools lab

  84. chris herbert

    chris herbertPrije mjesec

    Begining scene cracked me right up 🤣🤣

  85. Academic English Teeth

    Academic English TeethPrije mjesec

    Question : Any tips on how to do a woodchop using a dumbbell effectively?

  86. Academic English Teeth

    Academic English TeethPrije mjesec

    Jesse is back !

  87. Ojas Deshpande

    Ojas DeshpandePrije mjesec

    Hey, please do a video on fixing hyperextended knees

  88. John Smith

    John SmithPrije mjesec

    Oh dude I was NOT prepared for that pec tear 🤢 fuck that, it terrifies me to think of that happening

  89. John Rey Mariñas

    John Rey MariñasPrije mjesec


  90. Isak Abisua Oliva

    Isak Abisua OlivaPrije mjesec

    Gretings ti jesse and Jeff very true what they say I feel that it is better to handle weight that can be controlled to avoid those situations that would happen being alone in the Gym it is very dangerous better to handle weight can be controlled very true Jeff ....

  91. A* *D

    A* *DPrije mjesec

    What happened to "Lucky" the older dog? There's a puppy in the videos now :)

  92. Chinesehero

    ChineseheroPrije 2 mjeseci

    Just saying thanks. Use your rehab exercises at my workplace for my acupuncture patients. Cheers

  93. DK Meah

    DK MeahPrije 2 mjeseci

    Jeff I feel like cryotherapy has been all craze these past couple of years for athletes. Is it possible for you to do a science video on it?

  94. Dra Co

    Dra CoPrije 2 mjeseci

    Jeff: stop breathing it's killing your lung

  95. Jon Meyer

    Jon MeyerPrije 2 mjeseci

    Can we get a video on fixing bicep tendon pain issues in the forearms? Your videos fixed my bicep tendon pain in the shoulders a while ago doing rotator cuff exercises but recently developed pain where the tendon attaches in the forearm.

  96. James Runyon

    James RunyonPrije 2 mjeseci

    Here's one that has never been answered on this channel. Despite asking several times. My sport is jiujitsu. How do I train for that? I need explosiveness. Flexibility. Stamina. And very strong joints.

  97. Trent Lee

    Trent LeePrije 2 mjeseci

    This is the channel for working out tips so, how come my left knee shakes when i do leg extensions is this normal does this mean im doing too much weight i have no idea it doesn't seem like too much weight i can do 40 reps w it pls help!

  98. Tyler Marais

    Tyler MaraisPrije 2 mjeseci

    Jeff's new video: this is how breathing is killing your gains

  99. Fitness Club

    Fitness ClubPrije 2 mjeseci

    i do the 40 push in 20 sec

  100. Unicorn Wings

    Unicorn WingsPrije 2 mjeseci

    Jessie will never tear his peck cause he has a good spotter.

  101. UUpro Com - Investor Shop

    UUpro Com - Investor ShopPrije 2 mjeseci

    Fuck that weight right in the ass

  102. F1N4L1TY

    F1N4L1TYPrije 2 mjeseci

    full body routine with bands for ectomorphs advanced level for maximum muscle gains PLEASE jeff

  103. saskiea sundar

    saskiea sundarPrije 2 mjeseci

    Hey Jeff. I am a 21 year old female. I am skinny fat and would like to build some lean mass in the gym. Can you help me with this? I wanna gain weight but not fat. My stomach looks flat but when I sit you see the tummy roles

  104. Helios KC

    Helios KCPrije 2 mjeseci

    i find two good things about having a spotter and not having a spotter. having a spotter will make you feel better to go lift heavier than what you can. not having a spotter gets me motivated cause i always think i gotta finish this final rep and rerack it or else, this bar will get racked on my chest since i dont have a spotter.

  105. Noobmaster69

    Noobmaster69Prije 2 mjeseci

    jesse has to put both his balls on jeff's face to prevent balls imbalance