Do This . . . NOT This: Lifting Etiquette
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(A Blast from the Past article originally posted on 06/25/21)
Discussing lifting etiquette may not be particularly exciting, but if you’ve ever received a bad hand-off on a bench press or had someone stand right in your line of sight on a press, you already know it’s important, so let’s briefly cover a few key points:
This . . . is NOT how a spotter performs a good hand-off.
Gentle hand-off on the bench press
If you’re spotting someone on the bench press, be smart, and be kind. Provide just enough assistance on the hand-off to help the lifter guide the bar into place over the shoulders, but don’t provide any more assistance than that. Too many spotters lift up too hard and ruin the lifter’s setup in the process.
“Working in” with another lifter
It is perfectly normal to share a bar, rack, and/or platform with another lifter (and it makes lifting more fun as well). If you lifted in high school or college, you’re already used to this, but this might be a new concept for those who started lifting later in life. For the squat or press, this situation tends to work best if the lifters are somewhat close in height (set the pins for the shorter partner as the taller partner can always get lower to unrack the bar), but pretty much everyone can bench with someone else, and this is certainly true for floor pulls like snatches, cleans, rows, and deadlifts as well - especially if there’s a deadlift jack available.
Not sure how to break the ice with another lifter? Just walk on up and say, “Can I work in with you, bro?”
Don’t coach someone else
Just don’t. It’s a bad idea. It’s all sorts of a bad idea.
This . . . is NOT the greatest place to stand while someone is pressing.
Get out da way
It’s ludacris to stand in the way of a lifter’s focal point, so don’t position yourself directly in a lifter’s line of sight if you can avoid it. This is not a big deal on most warm-ups, but it is rather important on work sets. If you’re about to walk by or are about to lift directly across from Bob, who’s performing his work sets of press, simply wait until he finishes the set, and then go about your life.
Brush the chalk off your bar
You use chalk when you lift because you have a brain, and due to this brain, you also probably realize that chalk absorbs moisture (which is why you use it). Because of this, you’ll always want to brush the chalk off of your barbell when you’re finished lifting to help prevent rust formation.
Put your equipment away
. . . or you owe the gym a dozen donuts . . . at least if you train with us at Testify. It should go without saying that you should put the equipment back where you found it (benches, barbells, weights, collars, etc.), but sometimes, it still needs to be said.
Wipe down your bench when you’re finished
Simply spray a rag or paper towel with whatever cleaner your gym uses and quickly wipe down the top surface of your bench. By doing so, you’ve ensured that no one else is subjected to the salty remnant of your sweaty backside.
As always, we hope this helps you get stronger and live better.
-Phil
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