Your lifting safety is the number one most important factor in the weight room. Think about it, you get hurt, you can't lift; furthermore, you will be prone to re-injury when you are able to return to lifting. Injuries are commonplace in the weight room, however, they don't have to be. There are five key areas where you can improve the safety factor for lifting. These areas are what you wear, proper form, knowing your limits, being aware of your surroundings and spotter assistance. You will quickly find that these rules are common sense, but it is important for you to refresh yourself every so often to maintain the utmost safety while lifting.
Apparel
What you wear in the weight room is an area of safety you might take for granted. You need to wear a close-toed tennis shoe. This will keep your feet protected; so no sandals, flip-flops or bare feet. Your clothes should be shorts, sweatpants, T-shirt or sweat top. This will allow you to have fluid movement through your lifts. Jeans will restrict your movement and should not be worn when working out. Music devices should be secured at the waist with the headphone cord coming up behind the back under your top and to the ears. You should choose headphones with a wire that is not too tight or too lose.
Form
You should know the proper form for every lift you attempt in the weight room. Never use momentum to help you lift. Never extend your neck for any lift, because this will cause undue stress on the neck joint and muscles. Proper form also allows you to work the intended muscles optimally; this results in quicker strength and muscle mass gains. Form also includes your speed when executing the movement. You should use a controlled tempo for all lifts unless you are performing a plyometric exercise, which requires a controlled explosive speed.
Limits
Another important safety factor is knowing your limits in the weight room. This means knowing which lifts you can perform properly and knowing how much weight you can safely control during those lifts. You should also know to stop your workout if you are feeling dizzy, light-headed or nauseous. There is no need to risk injury to yourself because you are disoriented or unable to focus because of these conditions. You should also know when to utilize a spotter.
Awareness
Being aware of your surroundings is crucial with the movement that occurs inside a weight room. Make sure your music-playing device is set at a volume that allows you to hear others around you. You never know when someone may call for help and need your assistance. Always check your spacing before beginning any lift. Make sure you are spaced at least six feet apart, on all sides, from the nearest weightlifter to yourself. This ensures that no dumbbell or barbell crosses your path and reduces the chance that a dropped weight will strike you. Always know where the nearest sign of help is in an emergency situation. Pay attention to details such as clips on the bar and weights on the floor. Bars should always be secured with clips, and weights should always be returned to the racks after use.
Spotter
You should always try to use a spotter if you can. A spotter can provide feedback on your movement execution and assist if the lift becomes too difficult for you to complete on your own. A spotter should always be used for a barbell bench press, barbell squat, barbell military press, EZ-Bar skull crushers and step-ups. You should also use a spotter for any movement where the bar is over your chest, head or any movement where you could be pinned under the bar.
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