Barbell etiquette

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It's high time we did another article on weight training etiquette.  We are not a gym that has a whole lot of restrictions, our Gym Rules read more like a treatise on living an awesome life, than a list of things you aren't allowed to do.  But at the same time, we do need to have a few guidelines in place; for your safety, and the safety of others, plus good ol fashioned common sense and respect for the training environment.

1. Never drop an empty barbell.  You ruin the bearings, tear the floor, and it's just disrespectful.

2. Never drop a barbell with 2.5 or 5kg tech plates.  They may LOOK like bumpers but they are not.  Only the 10's and 20's have a large enough surface area to be dropped safely.


In this country this disgraceful act is known as five-a-cide rather than ten-a-cide, but at the end of the day, it's still a crime……… Save our 5kg plates!!

3. If you bleed/sweat/cry on a barbell, please clean it off!!

4. Always endeavour to have the largest possible plates on the barbell.  Eg: Instead of a 10kg, a 5kg, a 2.5kg, and 2 x 1.25kg plates on each side, man up and go get yourself a pair of 20kg bumpers.  Sure it's extra work, but think about ironic that is when you're in a gym to work hard..... And the truth is that all that extra weight from the change plates will gradually destroy the 10's, and the clips, the barbell is not as stable when dropped and may bounce sideways into someone, it's noisier, AND it doesn't look as cool as a big pair of 20's trust me!

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5.  Change plates should be used instead of the 2.5 and 5kg tech plates.  Using these plate to add weight to an already heavy bar, will destroy them even faster than dropping them alone as in point #2.

6. NEVER spot an Olympic lift!  I sometimes see you, as you watch your friend struggle to lock out a snatch, or jerk.  Your little hands twitch, your sense of service to others is being challenged, you want to help so bad!!  Fight this urge, there  is nothing you can do, especially if you are standing to the side.  The only lifts that should be spotted are back squat, and bench press.

7. Never stand directly in front of someone who is about to lift.  Also don't walk in front of someone about to lift.  If you are heading to the weight stack to get some more plates, and you see someone setting up to go, just pause for 5 seconds, and let them do their thing.  It's just courtesy. Kind of like golf.....

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ummm....wait a minute....

8. And some quick fires (not necessarily barbell related) - don't drop dumbbells or kettlebells, don't use DBs or KBs on a lifting platform (you'll dent the wood), don't pick up medicine balls by the laces (if they were supposed to be easy to pick up,  they would have handles), don't use the good plates in the sleds, always use collars on your bar, and don't throw the collars in the storage bin from 5m away (they will and do break).......

That was just a quick handful off the top of my head, does anyone have any others to add?

FITNESS

Split Squat

4 x 8 reps e/leg

Single Arm DB Row

4 x 8 reps e/arm

Then,

100m Run

10 Russian Swing

10 Burpees

30sec Rest

AMRAP in 10mins

Finisher

50m Waiters Walk (2 x DB/KB)

100m Zercher Carry (plate/sandbag/deadball)

200m Farmers Walk (2 x DB/KB)

2 rounds, not for time

PERFORMANCE

Bulgarian Split Squat

4 x 8 reps e/leg

Single arm DB Row

4 x 8 reps e/arm

Then,

4 x 10m Shuttle Run

10 Slamballs

10 Burpees

60sec Rest

5 rounds

Finisher

50m Waiters Walk (2 x DB/KB)

100m Zercher Carry (plate/sandbag/deadball)

200m Farmers Walk (2 x DB/KB)

2 rounds, not for time

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