Weight Lifting Safety

1
Weight Lifting Safety

• Foundations of Personal Fitness

2
Applying Basic Safety Rules and Procedures

• Basic Safety Guidelines

Familiarize yourself with the training facility.
Warm up before each session.
Learn and use proper technique on any exercise.
Use spotters appropriately.
Wear a safety belt when necessary.
Use clips when adding weights to barbells.
3
Continued Safety Rules and Procedures.

• Basic Safety Guidelines

Practice all lifts.
Control the speed of the resistance movement at
all times.
Be alert and act responsibly.
Cool down after each session.
Return equipment to correct location.
Allow time for muscles to repair.
4
Safety Spotters

• The main duties of the spotter are
• Helping the lifter keep the weight moving in a
  smooth, steady motion.
• Observing and pointing out any improper
  technique.
• Providing motivation and encouragement.

5
Proper Technique

• Remember these basic technique tips

• Keep your back straight at all times.
• Adjust all weight machines/barbells for proper
  body alignment.
• When performing standing lifts, have a wide
  stable base and keep your feet flat on the floor.
• When lifting objects, keep your core activated.

6
Proper Technique

• Tips Continued

• Keep the weight close to your body to maintain
  proper leverage.
• All lifts should be done through a full range of
  motion.
• Concentrate on the muscles that should be doing
  the work.
• Keep your hands on the bar and maintain pressure
  until all weights are safely put back on the
  racks.

7
Proper Breathing

• Three steps involved in breath control

• Slowly take two or three deep breaths, holding
  the last breath.
• Begin your lift, exhaling the air slowly.
• Return the weight to its starting position,
  inhaling as you do.

8
Proper Grips

• Gripping the bar correctly ensures that the bar
  is firmly within your control.
• The type of grip used depends on the exercise.
• The overhand grip is one type of grip.

9
Proper Grips

• The grip ensures that the bar is controlled. The
  type of grip used depends on the exercise.
• The underhand grip is one type of grip.

10
Proper Grips

• The grip ensures that the bar is controlled. The
  type of grip used depends on the exercise.
• The alternated grip is one type of grip.

11
Proper Grips

• What are the names of each grip?

Overhand
Underhand
Alternated
12
Proper Grips

• Your hands should always be evenly spaced from
  the ends of the bar.

Common
Narrow
Wide
13
Weight Room Etiquette

• Remember these rules of weight room etiquette

• Limit your time on a machine or work station,
  especially at peak hours or high volume of use.
• Use one machine or station at a time.
• Put away weights and equipment at the end of your
  session.
• Use a towel to wipe down the equipment when you
  are done.

14
Resistance Training Equipment

• Free weights are called free weights because of
  the unlimited direction and movement capabilities
  of this equipment.

15
Resistance Training Equipment

• A dumbbell is a short bar with weights at both
  ends, designed to be lifted with one hand.
• A barbell is a long, metal bar with weights at
  both ends, designed to be lifted with both hands.

16
Resistance Training Equipment

• Most weight machines target a single muscle area.
  They require little or no balance on the part of
  the user.

17
Resistance Training Equipment

• Exercise bands are a low-cost alternative to free
  weights and weight machines.

18
Muscles and ExercisesUpper Body

• Pectorals
• Bench Press, Incline Press, Push Ups
• Deltoids
• Bench/Push Ups, Military Press, Shoulder Raises,
  Upright Rows, Shoulder Shrugs
• Triceps
• Bench/Push Ups, Triceps Extension, Triceps
  Kickbacks

19
Muscles and ExercisesUpper Body

• Trapezius
• Shrugs, Bent Over Rows, Lawnmowers, Pull Ups
• Latissimus Dorsi
• Lat Pull-Downs, Bent Over Rows, Seated Rows,
  Lawnmowers, Pull Ups
• Biceps
• Bicep/Hammer/Reverse Curls, Reverse Pull Ups

20
Muscles and ExercisesUpper Body

• Abdominals
• Crunches, Sit Ups, Scissor Kicks, Toe Touches,
  Bicycles, etc.
• Oblique's
• Twisting Crunches, Side Planks, Side Medicine
  Ball Tosses, etc.