you feel pain, dizziness or shortness of breath
at any time during any of the exercises or use of other equipment
at this website, you should STOP exercising & consult your
Alert gym staff if assistance is needed.
- Choose clothing
that allows you to move safely and freely through your exercises.
- Wear supportive
athletic shoes for balance and protection of your feet.
- Warm-up your muscles
and raise your body's core temperature to prevent injury.
Utilize a spotter,
to insure that you do not become trapped or possibly strain yourself.
- Tip: Communicate
details like whether you want a lift-off and how many repetitions your
plan to compete.
Place the weights
equally loaded on the bar and use collars to hold the weights in place.
Utilize the correct
lifting technique and be sure to support your back at all times by placing
your back against the bench.
- Tip: To stabilize
your body, your feet should be firmly planted on the floor. Once your
position is established, begin lifting through the full range of motion
avoiding locking out your joints into what is referred to as hyperextension.
- Some freestanding
lifts can benefit from the use of a weight belt worn snugly around the
waist to support the back.
- Then get in a stable
lifting stance by spreading the feet shoulder width apart with the knees
slightly bent and the feet firmly on the floor.
- Lift slowly through
the full range of motion keeping the eyes focused and concentrating
- Exhale as the lift
is completed and take a recovery breath as you come back to your beginning
- Remember to use
your spotter and lift the amount of weight that is within your ability
to prevent injury.
- Be in control of
the weights at all times and place them on the floor without banging
or dropping the weights to the floor.
At the end of your
lift or after completing your weight training routine, stretch out the
muscles to prevent muscle soreness and to insure your flexibility and
range of motion.
after completing your exercise to keep the area safe and pleasant for
Share the equipment
by stepping away so others may work in and complete their workout.
Bring a towel
to wipe down sweat from the padding.
Report A Problem
if you notice wear and tear or damage to equipment.