When working out on a fitness floor, there are many safety considerations to keep in mind. Well, there are a few principles that you should make a habit of following regardless of where you do your workout. This isn’t about manners on the dance floor; we’ve already covered that in this column. Instead, these pointers emphasize the need of using equipment safely, whether it’s free weight, sectorized, or plate loaded. Please with your physician before commencing any exercise programme.
Below are 5 crucial fitness floor safety rules to remember b yeveryone, so yo ucan get the best out of it. So, now let’s straight dig into this.
Tip 1: Placing the clamps/sleeves on the free Olympic bars, whether short or long, to secure the plates on the bar is one of the most essential weight-lifting recommendations. This is especially important when lifting on your own without a spotter, but it should also be done with a spotter. If the bar starts to list to one side and there are no clamps to hold the plates in place, the bar may tip to that side, causing the leaves to fall off and potentially causing the overall bar to roll over. Not only is the lifter in risk, but so is everyone else within striking distance in the station. This one perplexes me because installing the clamps on the ends of the bar is a simple process and removing the clamps while changing out the weight plates is not tricky. So, when you’re training with free bars, keep this safety precaution in mind.
Tip 2: While we’re about spotters, make sure you and your spotter both know how to train with free bars, dumbbells, and other similar equipment, both as lifters and spotters. Take the time to learn how to lift and spot safely from a fitness professional.
Tip 3: When using free weights, avoid using momentum. To do any free weight exercise safely, you must be stable and comprehend the range of motion for that activity. You are not genuinely “lifting” the weight if you are swinging it or moving too quickly. Most of the movement is caused by momentum, which could result in damage or, at the very least, poor free weight training results.
Tip 4: If you can “listen” the weight plates on a sectorized equipment weight stack, such as a multi-gym, it usually means you’re either too close to the equipment anchor point, restricting a full range of motion, or you’re moving too quickly to manage the weight stack, or all three. Instead of slamming plates, reposition yourself or the load on the stack and perform gently with “heavy” breathing. This may eventually cause damage to the cable and pulley system, which will be costly to replace and may result in injury.
Tip 5: When moving the cable/pulley, make sure you “hear” the pulley snap into the column. The cable/pulley is probably not fastened if you don’t hear a snap. If you’re having trouble moving the cable/pulley, ask a staff member for assistance to safeguard your safety.