10 Barbell Rules at CrossFit Crescent

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If youre like me, you dont like power trip rules. In other words, rules just for the sake of having rules. So annoying, right?  Ive always believed rules should be in place for a logical reason, and when the reason is explained clearly, I then respect and embrace following that rule.

When it comes to barbell etiquette, we have some important rules we want you to follownot because were on a power trip to tell you what to dobut to keep you, those around you, and our equipment safe.

Here are 10 barbell rules we absolutely need you to understand and embrace:  If you missed our previous post- we explain other rules at Crescent!

  1. No Close Standers Allowed

I often see people standing intimately close to someone as he or she is setting up for a big lift. In a weightlifting gym, the rule is youre only allowed to stand on a platform if youre about to lift the barbell on that platform. What were saying is, if youre not about to lift the bar, move out of the way. Akin to this, never walk in front or behind another lifter. It goes without saying, this is for your safety and the safety of the person lifting the barbell. Human and barbell collisions are to be avoided at all costs.

  1. Strip Gingerly 

When youre stripping down your barbell, dont let the empty barbell smash to the ground as you aggressively rip the 45 lb. plate off the bar. Instead, place one hand on the barbell as you remove the weight and gently lower the empty barbell to the floor. Letting the barbell smash to the ground is hard on the barbell, meaning we need to replace them more often, increasing our costs and ultimately your rates.

  1. Keep the Metal to a Minimum

Adding steel upon steel is not OK. The general rule is, if you can throw some rubber on the barbell, please do. For example, instead of putting three pairs of 5-lb. metal plates on the barbell, put on one set of 15-lb. rubber plates instead. Similarly, hogging all the 15 lb. plates, instead of throwing on a pair of 45 lb. plates, isnt cool to the rest of the people in the class, especially during a big class. Apart from the equipment hog aspect of the rule, dropping barbells loaded with metal is harder on the barbells.

  1. Collars are Cool

Always use collars, especially when youre going overhead. Sure, collars arent always necessary for a heavy set of deadlifts during a strength session, but if youre at shoulder heightfronts squats, back squatsand especially going overheadshoulder press, push press, jerk, snatch, overhead squat, bench press, COLLAR THAT BARBELL UP! It goes without saying that weights flying off barbells is dangerous for you the lifter, and for those walking by or spotting, who could end up with a weight dropped on their foot.

  1. Do Not Drop:

  • Empty barbells, or barbells without rubber and collars on them
  • Dumbbells (unless theyre below the height of your knee)
  • KettleBells
  • Metal plates
  • Babies

I know Im starting to sound like a broken record, but lets protect our equipment. And our babies. And your feet!

  1. Dont be Shy Barbell Rules are Good for everyone

If youre lifting heavy and theres even a chance you could fail the lift, dont hesitate to ask for a spotter. If youre comfortable ditching a bar off your bad during a back squat, then double check and make sure you have TONS of space behind you. 

  1. Stop and Listen

When a coach comes over to offer feedback or advice, stop lifting and listen, even if youre in the middle of a conditioning workout.  We promise we can help you be more safe and more efficient!

  1. No Plate Collectors Allowed

Plate collectors are those who can be found with a set or two of 5 lb. and 2 lb. plates strewn about haphazardly about in their general lifting area. This is a tripping hazard, not to mention you end up hogging equipment. If youre not currently using weights, put them away until you need them again. 

  1. Respect Percentages

Even if you think its too light,the percentages programmed for the day are there for a reason. Follow them, or if youre confused, speak to a coach first before going off program.”  There’s a reason behind the percentages.

  1. Ask!

If youre confused about what youre suppose to be doing, how much youre supposed to be lifting, or you have any questions at all, dont guess. Ask. Dont be afraid to use the coaches.

Be safe. And take care of the equipment. And lift heavy!

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