Jim Kielbaso

Note: This information has been adapted and borrowed from many strength coaches who utilize manual resistance and include training descriptions in their S & C manuals.  Those coaches include, but are not limited to, Mike Gittleson, Ken Mannie, Steve Murray, Scott Swanson, Tim Swanger, Tony Rolinski, Aaron Hillman and Mickey Marotti.

            Manual resistance is a valuable alternative and/or supplement to traditional strength training.  Traditional strength training predominantly relies on resistance being supplied by a bar or machine, using a weight stack.  With manual resistance training, the resistance is provided by a training partner, or spotter.  Thus, one advantage of manual resistance is the lack of need for equipment.  The exercises can be performed anywhere, anytime, without having to purchase expensive training equipment.  Not using equipment  eliminates waiting in line to exercise, and large numbers of people can be trained at one time. 

            Another advantage of manual resistance is that the muscles can be worked maximally each repetition.  An individual’s strength decreases as he or she becomes fatigued during a set.  By using manual resistance, the spotter can adjust the amount of resistance applied to compensate for the lifter’s level of fatigue.  The spotter, in conjunction with the lifter, can also control the speed of the movement.   This form of training can be an incredibly valuable asset when working with injured athletes.  You can work around any injury by providing the resistance at different angles and with different hand positions.

            In order to properly perform manual resistance exercises, several factors must be taken into account.  First, manual resistance exercises must be performed with a partner, or spotter.  The lifter and the spotter must be able to effectively communicate.  Second, the lifter must know how to properly execute the exercise, and finally, the spotter must know how to correctly apply resistance.  The effectiveness of manual resistance is dependent on the ability of the spotter to adequately apply resistance. 

            If the spotter is paired with an individual stronger than him- or herself, there are alternatives the spotter can use to still effectively train the lifter.  If an exercise is performed with the upper body, additional resistance, such as books or paperweights, can be held by the lifter.  The lifter can allow more time for the raising phase of the exercise (2-4 seconds as opposed to 1-2 seconds).  The lowering phase of the movement can be de-emphasized until the lifter has reached an adequate level of fatigue (allow 2 seconds for the lowering phase instead of 4 seconds).  Exercises can also be performed one arm or one leg at a time.

                                                                            Examples of MR Chest Fly and MR Neck Flexion

Responsibilities of the Lifter

1.  Communication with the spotter is needed to insure that the proper amount of resistance is being applied, and to protect against injury.  Cooperation and coordination between the lifter and the spotter is needed for the application of smooth and even resistance.  Don’t be afraid to tell the spotter to apply more or less resistance, or that they are over-stretching a joint.  Only you know exactly how something feels, and what you need.

2.  Keep constant tension on the muscles.  Even a brief relief of tension will allow the muscles to rest, resulting in a less productive exercise. 

3.  Pause momentarily in the contracted position during each repetition.  Pausing momentarily in the contracted position allows maximal development of the muscle at each point during that range of motion.  Because the lifter can lower more resistance than he or she can raise, the brief pause allows the spotter to begin applying more resistance during the lowering phase.  A good guideline is to hold the contracted position for a count of 1001. 

4.  Exert an all-out effort.  A maximal effort will result in maximal results.  Maximum benefits will be obtained if the lifter provides an all-out effort and the spotter applies manual resistance correctly.

5.  Allow only four seconds to complete the lowering phase.  Because the lifter is stronger in the lowering phase than the raising phase, the lifter must cooperate with the spotter to insure that resistance is applied evenly and smoothly.  Be sure not to stop during the lowering phase as the spotter pushes down; this could cause injury and makes the exercise less effective.  Cooperate with the spotter until fatigue begins, at which point the spotter will be able to apply more resistance than the lifter can resist. 

Responsibilities of the Spotter

1.  Constant coordination and communication with the lifter.  The effectiveness of manual resistance as a training stimulus depends on the efforts of the spotter.  The spotter’s main concern is the lifter’s safety.  The spotter should correct the lifter’s form, if needed, and provide verbal encouragement and feedback. 

2.  Do not apply maximum resistance during the first few repetitions.  Allow the muscles to warm up and gradually fatigue.  Applying maximum resistance the first few repetitions increases the risk of injury.

3.  Vary the resistance of each rep during the raising phase, based on the lifter’s level of fatigue.  Remember to not apply full resistance for the first few reps, even though the lifter may not be fatigued.  All movements should be smooth and controlled.  The amount of resistance applied should feel constant to the lifter, even as he or she fatigues.  It is important that the lifter and spotter communicate so that the appropriate resistance is applied throughout the exercise.  Remember, it is the spotter’s job to apply the appropriate amount of resistance for each repetition.

4.  The transition between the lowering and raising phases should be smooth.  The pause by the lifter in the fully contracted position allows the spotter to adjust the amount of resistance applied.  Remember that the lifter can lower more weight than he or she can raise.  Therefore, adjust the amount of resistance accordingly. 

5.  Following #4, more resistance should be applied during the lowering phase.  However, the lowering phase should still take four seconds.  If too much resistance is applied, the lifter will not be able to control the movement during the lowering phase, which could result in injury.  If too little resistance is applied, the lifter will be able to stop at any point during the lowering phase and hold that position. 

6.  Change the angle of resistance being applied.  For the muscles to be most effectively trained, the angle of resistance must change throughout the execution of each repetition.  Movement at a joint occurs when the muscles around the joint contract.  As the bones making up the joint move, being pulled by the surrounding muscles, the angles between the muscles and bones change.  The amount of resistance applied should reflect the changing muscle-bone angles.

7.  Provide enough resistance to stimulate strength gains.  The spotter should apply as much resistance as the lifter can manage during both the lowering and raising phases of each repetition. 

8.  Do not apply maximum resistance for any exercise during the first few workouts.  As with traditional strength training, allow the lifter time to learn the proper form and technique before using all-out resistance.

9.  Do not apply full resistance in the stretched position!!!  Doing so could result in injury.  Decrease the amount of resistance applied as the muscle approaches the stretched position.