CM Weight Room RULES 11/10/11
Entering the Room Never lift weights without a supervisor present Absolutely no horseplay No food, drink or gum - water is fine Wear proper workout clothing –Laced flat bottom shoes with toes covered –Clothing must allow for range of motion –Cover your “stuff” - see handbook and use common sense
Perceived Horseplay!
Preparing to Lift Always make sure you are properly warmed-up Make sure your area is clear of equipment Make eye contact with those near you Communicate with your spotter the amount of reps that you are going to attempt Make sure your spotter is in position and ready
SPOTTER’S RULES Spotters are critical to the lifter Safety of the lifter Coach - Check Technique and Encourage Be sure the weight is loaded properly and is the amount in which the lifter thinks Collars need to be secured Know how many reps the lifter will be attempting Determine whether a lift-off will be used (1-2-lift on 3) Make eye contact with lifter prior to the begining of the lift
SPOTTER’S RULES II Be in a position to assist lifter, without restricting the lifter’s movements Have a solid stance and be prepared for everything Use two hands to spot or assist. Make sure your hands are evenly distributed Only help when needed and as little as needed –“Pistol Philosophy” - double barrel, single barrel
SPOTTER’S RULES III Be Fresh - If you are too tired to give a good spot due to just completing an all-out effort, allow enough time to regroup before attempting to spot someone. Spotting Dumbbells - Spot as close to the dumbbells as possible. Do not rest your hands on weight equipment while the lifter is lifting BE AN ACTIVE PARTICIPANT!
LIFTER’S GENERAL RULES Use proper lifting form at all times –Never compromise good form for higher weight –A common mistake! Use spotters whenever necessary –When loading your spine (ex. Squat) –When lifting weight above your head Know your limits –“Better safe than sorry” Keep your lifting area clean Report all problems with equipment or machines immediately to the teacher