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Weight Lifting Safety
Foundations of Personal Fitness
1
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.
2
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.
Return equipment to correct location.
Allow time for muscles to repair.
Cool down after each session.
3
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.
4
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.
5
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.
6
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.
7
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.
Overhand grip
A grip in which the bar is grasped with
the palms facing downward and the
knuckles facing upward.
Term to Know
8
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.
Underhand grip
A grip in which the bar is grasped with
the palms facing upward and the knuckles facing
downward.
Term to Know
9
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.
Alternated grip
A grip in which the bar is grasped with
one palm facing downward and the other palm facing
upward.
Term to Know
10
Proper Grips
What are the names of each grip?
Overhand Underhand Alternated
11
Proper Grips
Your hands should always be evenly spaced from the ends of the bar.
Common Narrow Wide
12
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.
13
Resistance Training Equipment
Free weights are called “free” weights because of the unlimited direction and movement capabilities of this equipment.
Free weights
A term applied collectively to
dumbbells and barbells, as well as
plates and clips.
Term to Know
14
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.
15
Resistance Training Equipment
Most weight machines target a single muscle area. They require little or no balance on the part of the user.
Weight machines
Mechanical devices that move
weights up and down using a
system of cables and pulleys.
Term to Know
16
Resistance Training Equipment
Exercise bands are a low-cost alternative to free weights and weight machines.
Exercise bands
Elastic bands of tubing made of
latex that are used to develop
muscular strength and endurance.
Term to Know
17
Muscles and Exercises:Upper 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
18
Muscles and Exercises:Upper 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
19
Muscles and Exercises:Upper Body
Abdominals Crunches, Sit Ups, Scissor Kicks, Toe
Touches, Bicycles, etc.
Oblique's Twisting Crunches, Side Planks, Side
Medicine Ball Tosses, etc.
20
