WEIGHT ROOM SAFETY

RULE #1

Absolutely no horseplay! Horseplay: rough, boisterous, or rowdy

play (Merriam Dictionary) Any sort of horseplay will result in

deduction of points and/or removal from the weight room or class.

RULE #2 Keep it clean – no food, glass bottles,

open containers, etc. You may have a plastic water container with a

screw-on lid if you like. Wiping down the weight room will be a

daily routine. Wipe down bars, benches, dumbbells, or anything else that comes in contact with skin.

RULE #3 Know how to use and adjust all

equipment safely. If you don’t know how to use or adjust

equipment then ask! Insert pins completely in machines with

weight stacks. If the pin doesn’t fit then let the instructor know.

Report any equipment problems IMMEDIATELY!

RULE #4 ALWAYS, ALWAYS, ALWAYS USE A SPOTTER!!

Spotter’s responsibilities▪ 1. Know the proper spotting technique▪ 2. Be alert – stress safety for the lifter▪ 3. Have enough spotters▪ 4. Know how many repetitions are going to be attempted.▪ 5. Make sure collars are snug! Watch for sliding weights.

Instead of grabbing the bar, gently push the weights back on.

▪ 6. Encourage and use constructive criticism.▪ 7. Keep hands off of uprights during lifts (bench

press/squat).▪ 8. REPORT ANY ACCIDENTS TO THE INSTRUCTOR

IMMEDIATELY!!

Proper Spotting Technique

Proper Spotting Technique

What’s wrong with this picture?

RULE #5

Make eye contact with those around you before lifting. Make sure they are aware of what you are doing. For example: Power Cleans

RULE #6

Protect your lower back Head up, buttocks down, spread the

chest, lock in lower back, even grip. Belt? Personal preference…

RULE #7

Never interfere with the lifter. Physical, visual and/or verbal distraction

could cause possible injury Kind of goes along the same lines as rule

#1! Be a good lifting partner.

RULE #8 Return all the equipment to the

designated areas. Make sure weights get back to the proper

racks when finished lifting. Dumb bells – Heaviest to lightest from top to

bottom and left to right.COCONINO PRIDE!!!!!

RULE #9

You are always welcome in the weight room as long as you are being supervised by a teacher and/or coach. NO EXCEPTIONS! Why??

RULE #10

Help and encourage each other…Make Your Friend Great!! What makes a good work-out partner???

YOUR ROLE Make the most of your workout!

Follow you workouts Give 100%

Be a good workout partner. Follow the rules Respect yourself and others Commitment! Commit yourself to being

the best student and/or athlete every day!

MY ROLE

To provide you with the best workouts possible.

To help you reach your goals you’ve set for yourself.

To support you in class, life, etc. I AM COMMITTED TO EACH AND EVERY

ONE OF YOU! Please let me know how I can best help you.Questions??

Lift Demonstrations http://

www.bodybuilding.com/exercises/detail/view/name/power-clean

http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip

http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat

http://www.bodybuilding.com/exercises/detail/view/name/box-squat

http://www.bodybuilding.com/exercises/detail/view/name/trap-bar-deadlift